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A better rear view in 3 easy moves
Posted by BEAST Sports on
Lately I am all about the BUTT.
I can't lie; glute workouts are probably my favorite. Having a great rear view is something to brag about! Here are three moves I adore for building a better caboose; the best part is that you can do these anywhere. Try stacking these three moves together with a short rest between sets, and keep the intensity high - you'll be rocking an apple bottom in no time!
1. Jump Squat
Start with your feet shoulder-width apart or a little wider (I like to take a wider stance than normal with toes out), and sit back into a full squat with your thighs parallel to the ground. At the bottom of the movement, drive the hips forward and explode into a jump as high as you can go. Keep your knees soft as you land and sink back into your squat, repeat for 20 reps.
2. Plyo lunge:
Start with feet shoulder-width apart, and step forward into a lunge, careful not to allow your forward knee not to travel past your toes. From the bottom of the lunge, drive upward into jump as high as you can go, and scissor your feet so that you land with the alternate foot forward. Drop into a lunge again and repeat for 20 reps.
3. Frog hops
Start with feet shoulder width apart or a little wider, and put your hands behind your head. Sit back into a squat and keep your torso upright. Jump forward a few feet, trying not to jump too far off the ground. Keep your knees soft upon landing and sink back into your squat. Repeat for 20 reps.
Happy training! -B
Becky Patterson is a full-time student and NPC bikini competitor. She has an admitted weakness for brownies and shoes. Her hobbies outside of the gym are most like those of a little old lady: cooking, sewing, and napping.
Start with your feet shoulder-width apart or a little wider (I like to take a wider stance than normal with toes out), and sit back into a full squat with your thighs parallel to the ground. At the bottom of the movement, drive the hips forward and explode into a jump as high as you can go. Keep your knees soft as you land and sink back into your squat, repeat for 20 reps.
2. Plyo lunge:
Start with feet shoulder-width apart, and step forward into a lunge, careful not to allow your forward knee not to travel past your toes. From the bottom of the lunge, drive upward into jump as high as you can go, and scissor your feet so that you land with the alternate foot forward. Drop into a lunge again and repeat for 20 reps.
3. Frog hops
Start with feet shoulder width apart or a little wider, and put your hands behind your head. Sit back into a squat and keep your torso upright. Jump forward a few feet, trying not to jump too far off the ground. Keep your knees soft upon landing and sink back into your squat. Repeat for 20 reps.
Happy training! -B
Becky Patterson is a full-time student and NPC bikini competitor. She has an admitted weakness for brownies and shoes. Her hobbies outside of the gym are most like those of a little old lady: cooking, sewing, and napping.