Did you have to lean sideways to prevent yourself from falling, or did your standing hip collapse? Training lateral side-to-side movement against resistance is an effective way to target these small but important muscles. Add the following moves to your warm-up to activate your glutes and keep them engaged during your workouts. Over time, your side-butt will get stronger, helping prevent future injuries and alleviating chronic pain.
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You'll want to complete up to three sets of 15 reps of each move on each side. With your left foot, step diagonally backward and behind your right foot. Press into your right heel as you extend both knees to return to standing position. Repeat on the opposite side to complete one rep, and continue to alternate. Keeping your knees behind your toes, bend your knees to lower your torso straight down to the floor until your thighs are parallel to the ground.
But there is something to be said about personalizing your workout based on your butt type. Come again? Okay, hear us out.