This is the printable version of our Coach Nicole's Butt Blasting Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.
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Straight-Leg Hip Extensions
12 reps, 1 hold, 8 pulses
Keep your abs in, hands under shoulders, and toes pointed towards the floor.
Hinge from the hip as you lift and lower your extended leg.
Exhale to lift and inhale to release.
Repeat one set on opposite side.
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Bent-Leg Hip Extensions
12 reps, 1 hold, 8 pulses
Keep your abs in, hands under shoulders, and sole of foot up (towards celing).
Hinge from the hip and keep knee bent as you lift your thigh up, parallel to the floor.
Exhale to lift and inhale to release.
Repeat one set on opposite side.
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Lateral Leg Raises
12 reps, 1 hold
Keep your abs in, hands under shoulders, and toes pointed towards the floor.
Hinge from the hip and keep knee bent as you lift your thigh up to the side, bringing leg parallel to the floor.
Exhale to lift and inhale to release.
Move to next exercise before switching sides.
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Lateral Leg Kicks
8 slow reps, 8 fast reps
Keep your abs in, hands under shoulders, and leg lifted like in previous exercise.
Bring your knee in towards the shoulder, then extend leg in a kicking motion while keeping leg lifted parallel to the floor.
Exhale to extend and inhale to bend.
Repeat this and previous exercise on opposite side.
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Child's Pose Stretch
Hold for 10-30 seconds
Starting on hands and knees, turn your toes under and shift your body weight back, over your heels.
Extend arms forward, relax through your shoulders and neck, and reach through fingertips.
Breathe deeply.
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Upward Dog Stretch
Hold for 10-30 seconds
Push yourself back onto hands and knees.
Slowly lower your hips down towards the floor and slightly extend legs.
Pull shoulders down and look up towards the ceiling.
Breathe deeply.
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