4 moves to make you love your booty


strong legs + bootys are in! here at fitlosophy, we know that a little extra perk in the posterior never hurt anyone, so we figured we'd share our four favorite booty boosters to show our often under-appreciated assets the love they so deserve. because around here, we work our guns AND our buns!

so here you go, fitbookers: the four moves to make you LOVE your booty with tips from our in-house NASM-certified personal trainer + better-booty guru, nicole:

single-leg deadlift

  • holding a pair of dumbbells or a kettle bell, hinge at your hips + lift one leg behind you + reach toward the ground
  • keep your head in a neutral position - you should be looking @ the ground during your biggest reach
  • keep a slight bend in your supporting leg
  • use your glute muscle on your supporting leg to bring you back to standing - don't just swing your leg back + forth

kettle bell swing
  • begin by swinging the kettle bell back + forth to gain some momentum - your first 2-3 swings should be just under shoulder level
  • use your glutes to thrust the kettle bell up to shoulder level - this is a booty workout - not an arm workout! 
  • maintain control over the kettle bell - if momentum takes over, it's time to slow down + use smaller, more controlled swings


    reverse lunge

    • begin with your feet together + send one leg reaching directly behind you
    • drop your back knee down toward the ground, making 90-degree angles with both knees - don't let your front knee travel in past your front toe
    • focus on using your glutes of your front, supporting leg to bring your back leg back up to standing. 

     

    curtsy lunge

    •  first - don't do this move if you experience pain in your knees or any stability problems
    • begin with your feet together, + send one leg reaching behind you + to its opposite side (in a curtsy motion)
    • focus on moving slowly through the movement, maintaining a strong core + upright posture
    • drop your back knee down toward the ground, making 90-degree angles with both knees - don't let your front knee travel past your front toe!
    • focus on using your glutes of your front, supporting leg to bring your back leg back up to standing.

    do each exercise 15 times (per leg) + go through the routine 3 times total. give it a try + tell us what you think in the comments below! 



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