One Leg Deadlift
The single leg deadlift is a great variation to work the same muscles as the deadlift, without the need for a barbell.1. Hold a dumbbell or kettlebell in one hand and move your leg on the same side backwards. Adjust your balance to support yourself on your other leg.
2. Follow all of the safety procedures of a standard deadlift, keeping your back straight, keeping your head looking forward (don’t move your neck), tensing your core.
3. Slightly bend the leg you’re standing on whilst leaning forward. As you lower the weight, send your other leg backwards.
4. Once you feel a stretch building in the hamstring of the leg you’re standing on, tense the glute in that leg to send your torso back upward until you’re standing straight again. This is one rep.
Squat With Lateral Leg Raise
This is a great dynamic movement to hit multiple muscle groups. These squats help prime your glutes, with the lateral leg raises hitting the outside of your glutes to help shape them. Do these for a few weeks and you won’t be asking how to get a bigger bum any more!1. Hold a dumbbell in each hand, cleaned up to shoulder height. Perform a standard squat, lowering yourself to an inch or two above the ground.
2. Squeeze your glutes and hamstrings to send your torso upwards. As you’re almost standing straight again, lift up one leg to the side, squeezing your glutes, core and hip abductors.
3. Hold your leg at the top for 1-2 seconds before slowly lowering it down again. This is one rep.
4. Repeat for the other leg.
Bench Glute Raise
The glute raise is essentially a two legged donkey kick, adding variation to your workout.1. Lie on your front on a bench, with your hips at the end so your feet can touch the floor whilst your legs are straight.
2. Lift your legs off the floor, keeping them bent at the knee.
3. Tense your glutes to raise both legs at once towards the sky. Squeeze at the top for 2-3 seconds.
4. Slowly lower your legs back down. This is one rep.
DB Step Ups
Step ups are a great easy way to strengthen your quads and glutes.1. Find an elevated platform, bench or chair. Place one foot on the platform, making sure it is secure and firmly placed flat. Hold a dumbbell in each hand for added resistance.
2. Squeeze your quads in the raised leg to lift your body up and onto the platform.
3. Slowly release and lower yourself back down. This is one rep.
4. Repeat for the other leg.
Lateral Lunge
1. Start with your feet hip width apart, place your hands on your hips. Keep your back straight and your shoulder blades pulled together.2. Send one leg out to your side, squatting down on it whilst providing support with your stationary leg and hands. Hold for 2-3 seconds.
3. Push back off your bent leg, returning to a standing position. This is one rep.
4. Repeat on the other side.
Sumo Squat Jumps
To accompany the close squat, the sumo squat variation helps you hit the insides of your legs more.1. Stand with your feet wide enough so that they point outwards at a 45 degree angle. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
2. Squeeze your leg and core muscles as you lower your body downwards, use your hands for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Explosively squeeze your leg and core muscles to raise yourself up into a jump. Landing softly before slowly moving into your second squat. This is one rep.
Bulgarian Split Squat
The split squat is a great exercise that you’ll feel all day. Want to know how to get a bigger bum? This is how!1. Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
2. Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
3. Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
4. Repeat for the other leg.
Chair Single Leg Bridge
Placing your shoulders on a chair or bench adds difficulty to the glute bridge. Removing a leg makes it yet more difficult by reducing your stability.1. Sit on the floor in front of the bench, resting the backs of your shoulders on it.
2. Bend your knees and place one foot flat on the floor, and the other out in front of you, resting on your heel.
3. Squeeze your glutes and push through your foot that is flat on the floor to lift your hips and other leg off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
4. Slowly release back down until your hips are on the floor. This is one rep.
Donkey Kicks
1. Start on your hands and knees. Have your hands directly below your shoulders.2. Squeeze your glute, kicking one leg backwards towards the sky with your knee bent, squeezing at the top for 2-3 seconds.
3. Slowly return the leg until you’re on both knees. This is one rep.
4. Repeat for the other leg.
Pistol Squats
1. Stand on one leg, getting you balance and making sure your weight is through your heel. Put your arms out straight in front of you, and raising your other leg so your knee is bent. Your raised leg will form a counterbalance to give you stability.
2. Really squeeze your core and the leg you’re standing on. Slowly bend the leg lowering your torso downwards. Take it slow.
3. At the lowest, your butt should be an inch or two off the ground and your other leg should be extended out straight in front of you.
4. Squeeze your leg again, slowly raising your body upwards again. This is one rep (congratulations)!
5. Repeat on the other leg.
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