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4 Moves To A Better Butt and Back

These beginner-friendly moves are sure to get those glutes firing on all cylinders. But don't let the lack of weights fool you. By lying prone on the floor, you challenge your glutes to do a bulk of the grunt work, making these 4 moves a surefire way to bulk up your backside. 

 

Prone Single Leg Hip Extension

 

Lie face down with arms and legs fully entended.
Squeeze the glutes, pressing the hips into the floor.
Raise the right foot toward the ceiling,
keeping the knee extended and the glute contracted.

Lower back down and repeat for 10 reps on both sides.

 

Prone Single Leg Bent Knee Extension

 

 

Lie face down with arms and legs fully entended. 
Squeeze the glutes, pressing the hips into the floor.  

Bend the right knee, pressing the heel toward the ceiling. 
Raise the right foot toward the ceiling,
keeping the knee bent to 90-degrees and the glute contracted. 

Lower back down and repeat for 10 reps on both sides.

 



Prone Single Leg Bent Knee Extension

Lie face down with arms and legs fully entended. 
Squeeze the glutes, pressing the hips into the floor. 

Bend the right knee, pressing the heel toward the ceiling. 
Raise the right foot toward the ceiling,
keeping the knee bent to 90-degrees and the glute contracted. 

Lower back down and repeat for 10 reps on both sides. 

Superman Extension

Lie face down with arms and legs fully entended. 
Squeeze the glutes, pressing the hips into the floor. 
Raise both feet and arms toward the ceiling,
keeping the knee extended and the glute contracted. 

Lower back down and repeat for 10 reps on both sides. 

 

5-Point Extension

Lie face down with arms and legs fully entended. 
Squeeze the glutes, pressing the hips into the floor. 
Raise both feet and arms toward the ceiling,
keeping the knee extended and the glute contracted. 

Move feet and arms away from the body to abduct the hips and shoulders. Return to center.
Lower back down and repeat for 10 reps on both sides. 

 

4-move-better-butt-back

 

 

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