Kneeling butt blaster

The kneeling butt blaster works your butt with some emphasis on your hamstrings, too.
Make sure that you keep your abdominals pulled in on this exercise, especially if you’re prone to lower back discomfort.

Getting set
Kneel on your elbows and knees on top of a thick towel, with your knees directly under your hips and your elbows under your shoulders. Clasp your hands together or turn your palms toward the floor. Flex your right foot so it’s perpendicular to the floor. Tilt your chin slightly toward your chest, and pull your abdominals in so your back doesn’t sag toward the floor. See photo A.

The exercise
Keeping your knee bent, lift your right leg and raise your knee to hip level. Then slowly lower your leg back down. Between repetitions, your knee almost, but not quite, touches the floor. Complete all the repetitions with one leg before switching sides. See photo B.

Do’s and don’ts

• DO keep your neck still and your shoulders relaxed.
• DO move slowly.
• DON’T throw your leg up in the air.
• DON’T raise your knee above hip height.
• DON’T arch your back as you lift your leg.

Other options
Kneeling butt blaster with weight (harder): Add an ankle weight to this exercise
or squeeze a small dumbbell in the well of your knee. We love this last option because your muscles have to work even harder to hold the weight in place.
Butt blaster machine: This machine mimics the kneeling butt blaster. You kneel with one knee on a platform, place your other foot onto a foot plate, and then press back and up. This machine is fine as long as you remember to keep your abdominals pulled in and resist arching your lower back.