The squat is the go-to exercise for toning the butt. It’s easy, can be done at home or in the gym, and with or without added weight. So basically, squats are pretty awesome. But they get old, and it’s always good to switch up your exercise routine to continue challenging yourself.
Recently, the American Council on Exercise conducted a study to determine which exercises are best for toning the glutes and hamstrings. Good old squats and lunges were high on the list, but the top exercise for hamstring and glutes was the quadruped hip extension. What’s that, you ask? You’re about to find out. Read on and check out this quick quadruped hip extension series that can be done easily at home or in the gym.
Quadruped Hip Extension Series
You will do this entire series of three exercises with your right leg, and then repeat the whole thing with the left leg.
1. Begin on your hands and knees. Extend your right leg straight behind you, hovering your toes just off the floor. Lift your leg up so that it is level with your back, and lower down so that your toes are just off the floor. Don’t touch your right leg to the floor until you are finished with the set! Repeat 10 times.
2. Hold your right leg straight behind you, level with your back. Trying your best to keep your leg at the same height, bend your knee and draw your right foot in toward your butt. Then extend your leg straight again. Repeat 10 times.
3. Hold your right leg out behind you, bent at the knee. Now lift your leg up, as if you were going to put the sole of your foot on the ceiling, and lower down again. Repeat 10 times.
Repeat the full series with the left leg.
Garnet is a student at Columbia University in New York City. She is “that person” who starts dancing at a party when everyone else is standing around, and if there were a Facebook stalking Olympics, she would be a gold medalist. She also loves cheesy 90s music, and almost died of happiness when Vanilla Ice retweeted her. Once. Follow her on Twitter @garnethenderson.