Today I focused on working my glutes. I did some research yesterday, and I incorporated the exercises that were proven to be most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.
This workout was actually harder than I thought it was going to be. I planned on going through it 3 times, but I only went through twice (at 20 reps per exercise). This workout is my new favorite butt workout. 🙂 It will help lift, and shape your bum and thighs.
I hope you guys enjoy the workout!
PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat
8 thoughts on “Improve Your Rear View Workout Real Time: Melissa Bender”
Any tips on how to add muscle to the butt area quickly, I tend to bulk up in my quads and hamstrings nicely, but I quickly want to add a little more oomph to my va-va-oomph if you know what I mean. I am thin by nature, so my more ambitious dream of being a Victoria’s secret bra model is out the door but I could still be a white girl version of a Brazilian butt model someday. lol.
WOW!!! I did 2 rounds x 15 reps. CRAAZZYY, thought my butt was going to fall if doing the heel extensions. THanks for the great one today. So far right on track w/ your month 1 bikini. Still trying to manage my diet better, but it is a lot better than three weeks ago!
I did two round of twenty and it was so tough! I had a lot of trouble with the first exercise, not having great knees doesn’t help but I’ll keep working on improving that move! I bought a new bathing suit online last night, can’t wait till it comes in! Thakns so much Melissa that was awesome!
You keep you feet together when you do you deadlift, is that more effective than shoulder-width apart or does it matter? Thanks for all that you so 🙂
Wow great leg workout. I did 3 rounds advanced. If this workout doesn’t improve my rear view then I don’t know what will!! I think I will be walking funny tomorrow lol.
This is one of the best booty workouts ever. I love that you are a runner because I am too. I would love I see you make some half marathon and marathons training schedules. I find it very difficult to strike a balance among running/rest/strengthening. I’m 5 weeks out from my first half and I’ve already encountered 2 injuries from different causes. How do you find the balance in your running and strength training? I want to be leaner, faster and injury free:)
Excellent routine!!! I think I never had a routine so focused on the booty!!!! I did 3 rounds but the first exercise was so tough… even though I tried to do the easiest version :p lol feel great after this! Thank you!
Hello Melissa: I don’t know how I landed here,I’ve never never been a fun of no one, I never follow anybody because I get bored easily, however tho since I found your blog can’t stop watching and performing your workouts!!! I dont know what it is call it endorphins,mood boosting,feel-good chemicals whatever it is keep me coming back to you….I guess I’ve finally found my chocolate without actually eating it!!!