14 Amazing Butt Exercises To Firm Up And Round Your Backside Into Bubble Butt Form


Exercise 11 — Dumbbell Lunges

How To:

Protocol: 12 reps/leg

Target Muscle(s): Butt, Quads, Hamstrings, Core

(1) Stand tall with two dumbbells. Take one large step forward with your left leg and lunge down until your thigh is parallel with the floor; your left knee should be slightly above the floor. Maintain a flat back and strong posture throughout.
(2) Contract your butt and hamstrings, press through your left heel, and drive up into standing position. Repeat a full set with your left leg, switch sides, and repeat for the right.

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