During all my practice as a consultant and personal trainer, what comes up the most often is girls telling me they want a sexy ass! Especially in the last year, we can see a fitness trend focusing on glutes and how to shape a sexy butt. A lot of fitness enthusiasm focus mainly on squats to build sexy glutes, but there is much more you can do and also a lot of variations.
I personally like to incorporate steps exercises in my workout and for my clients. It’s a simple piece of equipment available in every gym and it’s also very useful for home workout. With simple steps, there is so many variations of exercises you can perform, and it makes your workout so much fun. Steps are also a great tool for people limited with regular squats because of back injury, degenerative disc issue or who has any number of postural imbalance.
Sexy ass step workout for home or the gymRELATED: RECOMMENDED PLANS FOR YOU
The step-up is one of the best butt exercises you can do to work on strength, power, and balance in a unilateral fashion (one side at a time), says Declan Condron, an exercise physiologist for PumpOne. “We all perform this basic functional movement many times a day, every day. It targets all the main large muscles of the legs, particularly the glutes and hamstrings, and really helps develop a nice shapely, toned rear end.”
How to do it: Stand upright with one foot on a step, holding dumbbells by your sides with your arms straight. Push off your top foot and step up onto the step with both feet. Step down onto one foot, keeping the other foot on the bench and repeat. Do 3 sets of 10-12 reps on each leg.
The trick is to make sure you’re stepping up onto a platform that’s high enough to really activate those glutes muscles, the higher will be the platform, the more difficult it will be.
2. Dumbbell platform lunges
Small tweak that make a big difference in your lunges to get more out of the lunge exercise and improve your lower-body workouts.
How to do it:Place a 6-inch step about 2 feet in front of you. Begin exercise by stepping forward with your right foot onto the box holding dumbbells by your sides with your arms straight. Keep left foot in the same spot. Begin lowering yourself down until your back left knee almost touches the ground, pause, then push yourself back up to starting standing position. Alternate feet every rep. Do 3 sets of 10-12 reps on each leg.
Note: If you’re unable to touch your back knee to the floor, the platform your front foot is on is too high for you.
3. Jump squat
The jump squat is a plyometric movement that causes both feet leave the ground at the same time. Not only do they work your muscles harder, but they also add some cardio to your strength training.
How to do it : Stand over your step with one foot on each side and sit back into a squat. Jump up onto the step keeping your squat position and having feet land softly at the same time. Step back down to start position and repeat. Do 3 sets of 15 reps.
Option: You can hold a medicine ball of 1o lbs . Check out variations of the squats.
4. Single-leg Hip Raise with Foot on Step
How to do it: Lie flat on your back, placing one heel on top of the step, and raise the other leg until it forms a straight line from your heel to your hip. Drive your hips to the ceiling, keeping the extended leg elevated. You will now form a straight line from the heel of your extended leg to your shoulders. Pause and slowly lower the body back to the starting position. Do 3 sets of 10-12 reps on each leg.
5. Glutes Butt Blaster
An excellent exercise for working both the glutes and lower back muscles, to help firm up your butt.
How to do it: Lie on your front on a step box 12 inches high or more, wrapping your arms underneath in order to pull yourself tight onto the step box. With your legs extending back, grab a Swiss Ball, between your feet, lifting the ball 6-10 inches off the floor, using the muscles of your butt.
Smoothly raise the ball a further 6 – 10 inches in a slow controlled motion, focusing on keeping your legs straight, using the muscles of your glutes to lift and lower your legs.
Do 3 sets of 15 reps.