The goblet squat is done with a dumbbell or kettlebell held at your chest. The important thing to remember when deadlifting is to really squeeze the glutes hard at the top part of the movement. After about 40 seconds, pulse at the bottom of the squat for 20 seconds. A solid thigh stretch! The mini-band side-lying clam adds a bit of resistance to the regular clam by adding a band, giving you an extra burn throughout your outer hips and gluteus medius. The benefit of completing full steps rather than short mini steps is that your legs and glutes will be enjoying a better workout, as will your heart.
A solid thigh stretch!
Gluteus Medius: 21 Exercises to Train This Forgotten Butt Muscle
We tried 'em — now it's your turn. These are merely suggestions to help you build an effective workout — feel free to switch up the exercises based on your fitness level. Oh yeah, and one last thing - anything you stick in your butt needs to be easily retrievable. But we can all agree that lower-body workouts are the most beneficial in the grand scheme, providing the body with a tidal wave of muscle-building hormones and, of course, helping us all look better in shorts. On a step or platform, or on your bed if you train at home lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. This exercise, which I have learned as "Flutter Kicks" will surely make your hamstrings and glutes burn with delight.