Building a better butt isn't rocket science. In fact, you don't need a ton of space or equipment to get in a good glutes workout.
In this series, learn my favorite booty-building moves using a box or bench and your favorite mini band.
These hip extension exercises are also known as reverse hypers. The key is to adjust your position on the bench so the end of it sits right where your hips bend. Otherwise it might feel uncomfortable.
These exercises help build the glutes for better pelvic alignment and low back support, and the hamstrings to improve running, jumping, and reduce risk of injury in endurance sports.
Abduction exercises move the legs away from the midline of the body, help rotate the femur inside the hip, and stabilize hip joint. Though the glute maximus and medius are your primary abductors, there are a total of six muscles that comprise this single body movement.
I recommend adding 1-2 of these exercises to the end of your lower body or full body workout routines.Go for 2-3 sets of 8-15 each.
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