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"Reaching forward with the arms at knee height creates additional hip flexion, placing more emphasis on the gluteus maximus," says Pete McCall, an exercise physiologist for the American Council on Exercise (ACE). "When the arms are reaching forward, creating additional forward lean in the trunk, then the glutes are lengthened at both the bottom and top, creating more effective lengthening of the muscle."
How to do it: Stand tall with feet approximately hip-width apart and arms extended at chest height. Step forward with your right foot. As your weight comes down on your right leg, lean forward at your waist and reach with both hands at approximately knee height. Return to standing by pushing the right foot into the ground and driving the body back to the starting position. That's one rep. Repeat 6-10 times on the right leg, then do the same number on the left leg.
Want to make it more challenging? McCall suggests using a medicine ball, dumbbells, or a ViPR for added resistance.
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