Add These 4 Warm-Up Moves To Any Workout To Activate Your Butt Muscles

Testing, testing... Are your butt cheeks on?


Marissa Gainsburg |

This pre-exercise routine from strength and conditioning specialist Bret Contreras will energise ’em like a double shot of espresso. Perform three sets before any workout. If you’re pressed for time, aim for at least two sets of each move.

Side-Lying Clamshell

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Lie on your left side with your hips and knees bent, legs stacked and feet together. Keeping your left leg on the floor, raise your right knee as high as you can without separating your heels. Pause, then return to start. That’s one rep. Do 10 to 15, then repeat on the other side.

Watch: 9 Moves You’re Not Doing Before Your Workouts – But Totally Should Be

Quadruped Hip Extension

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Start on all fours, hands under your shoulders and knees under your hips, your back flat. Raise one leg behind you, keeping your knee bent at 90 degrees, until the sole of your foot faces the ceiling. Lower your leg to return to start. That’s one rep. Do 10 to 15, then repeat on the other side.

Watch: This Is The Best Move To Perk Up Your Chest, According To Experts

Feet-Elevated Glute Bridge

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Lie on your back with your knees bent at 90 degrees, heels propped on a bench or stool in front of you, at least 30cm off the ground. Lift your hips until you form a straight line from your knees to your shoulders. Hold for two seconds, then return to start. That’s one rep; do 10 to 15.

Watch: This 5-Part Plank Series Will Make Your Abs Beg For Mercy

Frog Pumps

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Lie on your back with your feet together and knees out, keeping your feet as close to your pelvis as possible, elbows bent and propped on the floor. With head lifted and chin slightly tucked, raise your hips, keeping your feet together. Hold for a second or two, then lower. Thats one rep; do 10 to 15.

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