Bottom squeezes

What a great exercise to isolate your glutes (bottom to you and me). We all want a nice toned backside don’t we?!

  • Get on all fours on the floor (back flat, hands underneath the shoulders and knees underneath the hips) and pull in your tummy.
  • Lower your forearms to rest on the floor. Extend one leg behind you, bend your knee and flex your foot (sole to the ceiling). Your leg should be at 90 degrees.
  • Squeeze your glutes and push your foot up towards the ceiling, focusing on the upward movement.
  • Lower your leg back to it’s starting position. Do two sets of 15-20 reps followed by 15 high pulses at your highest squeeze point if you can.
To make this harder you can squeeze a light weight behind your knee on the leg that is working – feel the burn!
Do the exercise regularly for a peachy behind x

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