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You are here: Home / Exercises / One of the Only Butt Lifting Exercises You’ll Ever Need

One of the Only Butt Lifting Exercises You’ll Ever Need

January 9, 2015 by Adria Ali 1 Comment

 

My job as a personal trainer is to give the client results.   Without results you don’t have any clients.  It doesn’t matter how good you are at your job, how much education you have, or how motivating you are, if you don’t deliver, you’re out of a job!  So when someone comes to me with the goal to lift their butt, I make sure that they use the exercises that give them the best results FAST.  While people love squats (and they do deliver results) beginners shutter at the thought of the squat rack.  They also are fearful to do it alone.  This isn’t to say that you get rid of it, you just introduce ones that they aren’t afraid of.  Then ease them into it later when they are more confident.  This easy to do butt exercise doesn’t need equipment and you can do it anywhere.  It’s one of the only butt lifting exercises you’ll ever need.

 

The Glute Bridge

This is a great exercise to do with or without weights.   Most of my clients will use 5 to 10 pound weights and place them on their hips.  As you raise your hips off the ground the weights add extra resistance.

butt lifting exercises

 

bridge exercise

How to do the Glute Bridge

1.)Lay down on the ground with your knees bent.   Place your feet flat on the floor.  Place your arms on the ground next to your body, palms down and flat on the floor.

2.) Lift your hips up to the ceiling and align then with your knees.

3.) IMPORTANT: at the top of the motion, squeeze your butt for 2-3 seconds then return your hips to starting position.

Trainer Fitness Tip:  you can see from the muscle illustration that this also works your abs.  So make sure to keep your stomach in and tight while you preform this exercise.

Do 2 -4 sets 12 -15 repetitions

 

 

In this video featuring Christine Khuri,  (one of my favorite trainers) you can see how she does a variation of this exercise at 10 minutes in.   She then follows it with a one leg bridge which is an advanced move that you can add to this series.  She’s also doing a pulsing lift which an alteration from the original exercise seen above.

 

Use this butt lifting exercise 2 -3 times a week for best results!  Don’t forget to stretch your butt also!  If you don’t stretch it, then the muscle can’t grow.  This is also very important for those who have desk jobs since sitting tends to make the glute muscles overly tight!   Spread the word and share this on your facebook and use the share button above to email.

 

“We love helping you, one tip at a time”

Adria

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Filed Under: Exercises, Today's Tip Tagged With: bridge exercise, butt exercises, exercise for butt, exercises to lift butt, glute exercises, how to lift your butt, the best butt exercises

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Kayla says

    January 15, 2015 at 4:15 am

    This may sound like a dumb question but I'm new to this lol! How do you stretch your butt?

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