13 Oct Best Butt and Hamstring Exercises for the “Butt-Thigh”-VIDEO
Do you have a “Butt-Thigh?”
That is the name I gave that pesky place between our butts and our hamstrings…that place that seems to trap fat and create a “definition-less” area between our glutes and our thighs. Although we can’t spot reduce this, we can DRASTICALLY change the appearance by developing our glutes, developing our hamstrings and losing over all body fat. THIS will change the appearance and address the BUTT-THIGH!
Best butt and hamstring exercises for the Butt-Thigh
We are using our own body weight, but you will want to grab a bench, platform or step to do these exercises. If you don’t have a bench, platform or step, you can use a chair or an ottoman.
Exercise 1: Bulgarian Split Squat
Take that active leg back with your toes on top of bench.
You can place those hands out front or on your hips (whatever feels good to you) and take it into a squat. As you come up from that squat, push back from heel of that base leg, feeling it in your glutes.
You always want to be cognizant of that knee and make sure it stays in line with your heel (taking pressure off your knee and concentrating on the glutes).
When you are really starting to feel it, take it into that last squat and give me some tiny little pulses!
I hope you’re feeling this one! Switch legs and repeat on the other side.
Exercise 2: Reverse Lunge with Curtsy
Step onto bench.
Take one leg back into a lunch, keeping your base leg planted on the bench, with that knee directly above your heel, then bring that leg back up and take it back into a curtsy lunge. I use this little mantra: Back. Tap. Curtsy over.
Switch legs and repeat on the other side.
Glute bridge
Bring it down to the ground, lying on your back with your heels placed on the bench.
Lift your hips up, squeeze and hold.
Now, after you have done several of these on one side, you will add one small movement by lifting a leg up and lower those hips back down.
Repeat this a few times. You’re really going to feel this in your glutes and hamstrings!
There is no magic number of repetitions, just do what is instense for YOU! Make it intense for YOU.
“Be HAPPY… Be HEALTHY… Be FIT!”
-Natalie Jill
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