Testing, testing… Are your butt cheeks on? This pre-exercise routine from strength and conditioning specialist Bret Contreras, co-author of Strong Curves: A Woman’s Guide to Building a Better Butt and Body will energise ’em like a double shot of espresso.
Perform three sets before any workout. If you’re pressed for time, aim for at least two sets of each move.
Lie on your left side with your hips and knees bent, legs stacked and feet together (A). Keeping your left leg on the floor, raise your right knee as high as you can without separating your heels (B). Pause, then return to start. That’s one rep. Do 10 to 15, then repeat on the other side.
Quadruped hip extension
Start on all fours, hands under your shoulders and knees under your hips, your back flat (A). Raise one leg behind you, keeping your knee bent at 90 degrees, until the sole of your foot faces the ceiling (B). Lower your leg to return to start. That’s one rep. Do 10 to 15, then repeat on the other side.
Feet-elevated glute bridge
Lie on your back with your knees bent at 90 degrees, heels propped on a bench or stool in front of you, at least 30cm off the ground (A). Lift your hips until you form a straight line from your knees to your shoulders (B). Hold for two seconds, then return to start. That’s one rep; do 10 to 15.
Lie on your back with your feet together and knees out, keeping your feet as close to your pelvis as possible, elbows bent and propped on the floor (A). With head lifted and chin slightly tucked, raise your hips, keeping your feet together (B). Hold for a second or two, then lower. Thats one rep; do 10 to 15.