For this exercise, you’ll need a barbell and a workout bench on deck.
To get started, sit down on the floor, and place the barbell over your hips.
see to it there’s protective foam on the bar.
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If not, use a cushion to keep the weight from potentially hurting you.
Keep your feet on the floor, at least hip-width distance apart.
Then, start to lift the barbell as you raise your backside until your hips are completely extended.
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Rest for about one to two minutes between sets.
To perform glute kickbacks, begin in a standing position.
double-check you have something available to hold onto that’ll offer support.
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Next, bend at the hip at around a 90-degree angle.
As you do this, lift one of your legs and fully extend it.
Move into a 45-degree angle bend, and then come back up.
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As for how to perform this exercise, you’ll need to place a resistance band around your knees.
Then, lie down on your side and flex your hips until they’re at a 45-degree angle.
Your knees should be at a 90-degree angle.
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From here, keep your bottom leg on the floor as you rotate your upper leg outward.
While your knees can separate at this point, your toes should stay in contact.
Perform three sets of 10 to 12 reps, resting for one minute between sets.
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Banded Glute Bridges
Sadurni also suggests the banded glute bridge to make it tone your tush.
Your feet should be hip-width apart.
Grab an exercise band, and place it around your knees to create resistance.
Hold this position for one to two seconds before bringing your backside down to the floor.
Complete three sets of 10 to 12 reps with a one-minute rest between each set.
You’ll also need to have a dumbbell to work with.
Get yourself into a standing position, and hold the dumbbell in your right hand.
Lift your right leg as you bend at the hips and lower your torso.
Set yourself up at a cable machine.
To perform the exercise, you’ll do exactly as the name implies.
This should put you in a rather frog-like position.
From there, begin to lift your knees up and off the floor.
Complete three to four sets of 15 to 20 reps.
