Get an “on fleek” fanny by doing this new booty move

March 12, 2017 Ashley 0 Comments

Unilateral training is fantastic.

Especially when it comes to the bum.

Don’t get me wrong; regular squats are fantastic and necessary for your strength game. But when one side’s weaker (*insert stock photo of one droopy biscuit, fizzling out of a bikini bottom*), it can cause not only aesthetic unrest, but really mess up your workout game. Why? Well, because when your bod’s not on point, the point of working out gets defeated. The weak muscles you’re meant to be moving take a laziness holiday, call in the inept ones, and before you know it, you’ve got yourself an injury. And, just like that, your weight loss goals are gone. And, all the while, you’re wishing you’d just worked that same thing you’re gonna be sitting on for the next month, a li’l bit more beforehand. And, if time’s your issue, I’ve got some good news. Because, while there’re plenty of great booty and unilateral strength training moves out there, this one’s particularly good for acquiring a top notch bottom:

From the above posiche, you take the standing leg into a single leg squat, taking care not to let the knee come over the toe. Then, after said squat, you bring the lifted leg even higher (using the butt muscle to do so – versus rotating the hip), to activate that apple bottom to be. Bring it back down, and then immediately bring it back up – this time at a 45 degree angle from your body. Repeat about thirty times (or more, if you’ve got it in ya), and then switch pins. The nice thing about this? It’s still technically unilateral strengthening. You are focusing on one muscle group for a given side – but you’re also working your glutes from a different angle on the other side, in between reps. This’s a real time saver because, in lieu of doing thirty or more reps on one side, pausing to do the other, and then doing all your hip extension separately, you get it all accomplished in tandem.

So, what exactly do you work?

Well, the single leg squat facet of this’ll sculpt your glutes and gams in a massive way. (Having nice legs as a supplemental present for your sweat? No complaints from me…) But, not only do you get a couple’ve your main bum muscles (the gluteus maximus – and also a the minimus), you also hit the hips, hammies, quads, and calves as well. And, sure, that translates to looking like something sculpted by Michaelangelo later… But it’s also invaluable for improving your workout game, so you’re never left feeling like a full body cast’s in order afterward.

And what about the hip extension bit of this move?

That it helps you get at all angles of your derriere regimen in half the time.

(All the shiz you’d typically hafta separately suffer through to hit the tuchus trifecta)

Well, the beauty behind leg lifting straight up and at an angle is that – while you still work some’ve the leg muscles and the glute max – it’s happening from a different angle. And that, my friend, means you’re also working other bits of the butt simultaneously: the gluteus medius and minimus. Why’s this matter? Well, because your butt’s made up of three main muscles. And if you don’t wanna pancake posterior, ya gotta target all three. A well rounded routine (one that gets at as many of those three muscles comprising your caboose), means a well rounded booty – literally. Plus, aside from the aesthetic factor, this serves as yet another method to make sure you’re strong enough to make those workouts work for you – minus any somatic maladies that follow having a lazy arse.

So, if you want that bum to bubble up, double up on it with this booty move!