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best butt exercises
i am a personal trainer that also teaches yoga, pilates and a glutes and abs class.
hyperextensions are a fantastic exercise and works a huge muscle mass all the way from the back of your knee to the rhomboids(between the shoulder blades).You can really feel your glutes burning when you get to easiest way is with your arms folded across your to add as you advance, stretch your arms out in front, like a superman really add difficulty, hold a light weight with both hands while doing the superman the wieght for five reps, superman pose for five reps, then hands folded across the chest for five will really work your hamstrings, glutes, and back extensor and shoulder girdle at the same time.
the next best glutes exercises are reverse shoulder on your back, knees at a ninty degree, with heels, toes, low back and palms on the lift your hips into the air until there is a straight line from your knee to your hip to your weight of your body should be on your shoulder blades, not your neck or the back of your isometrically for thirty seconds, rest for ten and repeat for three add difficulty, use a small weight across the front of your hips, and support the weight with your really advance to it with one leg, pointing the other leg straight again, this works your hamstrings, glutes, and low back exgtensors simetaneously.
far and away the best lunges is walking a large step forward with one leg, and lower your body until the ipsilateratal knee touches the up, back straight, knee over bring the trailing leg up, and step out with that at as difficulty by holding dumbells in your works the quadracepts, the hamstrings, glutes, adductors and abductors at the same is better to do this exercise along side a mirror to check your form as you begin to fatigue.