3 MOVES FOR A BETTER BUTT
Not only does a sculpted bottom look seriously fly, but a strong butt will also improve your stamina and keep you injury-free.
Explains our founder, Sadie Kurzban: "the gluteus maximus is the biggest muscle in the body. It has the enormous responsibility of keeping your body upright all throughout human history." Translation? The glutes provide us with tons of power. A strong butt allows us to jump higher, run faster, and go harder in class.
Plus, strong glutes may be the secret to keeping us free from injury. According to Kurzban, "I warm up my butt before class every single time. It's my number one trick in preventing shin splints."
Lucky for you, Kurzban put together 3 beginner moves for a brighter, bigger butt. These moves are inspired by our 305 SCULPT class (which you can find on our NYC Village schedule). Holla!
The Kickback is the most basic (and awesome!) move for the glutes.
Step 1: Get on ya hands and knees, ya filthy animal.
Step 2: Look down at the ground a few feet in front of you, so your neck is relaxed.
Step 3: Raise your right leg, keeping your foot flexed and your heel close to the butt. Make sure to keep the foot flexed!
Step 4: Raise and lower repeatedly, with the heel facing the ceiling. Do for 30 reps and switch legs.
Protip: For an extra challenge, throw on an ankle weight, or improvise with a free weight, as pictured above.
The isolate bridge sculpts your tush with the added benefit of working your hamstrings, too. YAS please!
Step 1: Lay on your back with your feet just a few inches from your hands. Your feet are hip-width apart.
Step 2: Raise your hips off the ground, like in a bridge. Exhale as you come up. If it hurts your lower back, keep the movement closer to the ground.
Step 3: Raise one leg straight up, the heel facing the ceiling. Hold for 5 seconds.
Step 4: On a slow count, lower the raised leg so it becomes parallel with the ground. Keep your hips elevated the whole time. Do 30 seconds for each side.
Protip: This move is hard as balls. If you're a beginner, try a regular bridge with both feet on the ground and work up to this move.
Hold up, can we take a moment to admire how fantastic Sadie's butt looks in this one? Yas kween!
Step 1: Stand hip-width apart. The toes are slightly turned out. Hold hand weights by the shoulders.
Step 2: As you exhale, lower yourself into a squat.
Step 3: Instead of stopping at 90 degrees, lower your butt to the ground, so the hamstrings are touching the calves.
Step 4: Press up to a full stance, keeping a slight bend in the knees. Do 15 reps. Repeat 3 times.
Protip: Unless you have knee injuries, we highly recommend you go for a full low squat. A low squat is a actually a more stable position for the joints, so don't be scurred. Give it a try!
Kurzban recommends using these moves as a warm-up. Says our founder, "when people ask me about injuries or pain, I always first recommend they begin a quick warm-up routine for their glutes. Every time I teach class, I use at least one of these exercises to prepare. It gives me much more power."
Waking up the glutes sends a signal to the body: 'okay, ya hot thang, it's time to put in that werk.' Strong glutes aren't just about looking good. These moves will keep you feeling strong, uplifted, and injury-free.
Want more? Didjaknow we have a class in NYC dedicated to the glutes and core? Our 305 SCULPT class schedule is here.