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Take a large step to the side and bend only the leading knee to lower your butt until your thigh is parallel to the floor. Sit on the edge of the chair with your back straight, left leg straight out in front of you, and right leg bent with foot on the floor. Step your right foot to the side, send your hips back, and bend your right knee to lower into a side lunge. Repeat on the other side. It's a special way to use the gym's abductor machine — the one where you sit with a cushion positioned against each outer thigh and spread your legs to engage the hips, butt, and outer thighs. Land lightly on your right foot first, before placing left foot on the ground behind you to return to starting position.

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Advertisement - Continue Reading Below. Use your right hamstrings and glute to stand. While this progression isn't overtly dangerous or harmful, according to exercise physiologist and American Council on Exercise ACE -certified personal trainer Pete McCall, it's not particularly useful, despite the myth that it challenges stability to engage the butt muscles better than doing the movement while sitting down. Reach your right arm on a high diagonal across your body, keeping hips straight no twisting. Place left foot on a low bench or step behind you, and remain close enough to the bench so your left leg is not stretching or locked. A strong butt can also help relieve low-back pain and make everyday movements—like standing and climbing stairs—that much easier. Use both arms to hug left knee to your chest.

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Your glutes exist for better reasons than just looking good in those apple-bottom jeans. En 3 series descendentes de 20 reps Then return to standing position and repeat leading with the opposite leg. A post shared by Susana fitsana on May 29, at Sit on your knees, legs together, so your butt is on your heels. You'll need a step for this move.

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Description: While this progression isn't overtly dangerous or harmful, according to exercise physiologist and American Council on Exercise ACE -certified personal trainer Pete McCall, it's not particularly useful, despite the myth that it challenges stability to engage the butt muscles better than doing the movement while sitting down. At the end, you'll find a bodyweight workout with five simple moves to strengthen your butt in less than 20 minutes. Place left foot on a low bench or step behind you, and remain close enough to the bench so your leg isn't stretching or locked. Place hands on the ground directly under your shoulders, fingers facing away from your body. Slowly lower hips to the ground. Only lower as far as you can without curving your back. Lower right foot to the ground as you pick up left foot.
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