A Competitive CrossFitter Reveals Her Three Favorite Moves For Sculpting Your Butt

A Competitive CrossFitter Reveals Her Three Favorite Moves For Sculpting Your Butt

It can be easy to assume that all of the trainers you follow on Instagram spend hours at the gym, working out on fancy, complicated machines.

In reality, though, a lot of them rely on moves that are surprisingly simple and require no equipment. These basics are often the key to building a sustainable workout routine.

We chatted with one of our KBK Champions, Kari Pearce, about her favorite moves for working your glutes — or in non-fitness terms, your booty. Pearce is a competitive CrossFitter who earned the coveted title of Fittest Woman in America last year.

Keep scrolling to see her three favorite moves for your backside.

Squats

How to do it

“To perform a body weight squat, stand with your feet just wider than hip width apart and slightly turned out. Hinge at your hips and push your butt back and bend your knees. Make sure you are pushing your knees out over your toes and keeping your chest up tall. Get as low as you can — bare minimum is hip crease below your knees. Once you’ve reached that depth, keep your chest and eyes up and return to the starting position.”

“Once you’ve mastered the air squat, challenge yourself and put a barbell on your back with some weight to increase the difficulty and see results faster.”

Why it’s good for you

“Squats are one of my top exercises no matter what your goals are. We squat so much on a daily basis without even realizing it. Every time we sit down and stand up, we squat.”

Lunges

How to do it

“To do a lunge, start with your feet together and then take a big step forward with your right leg. From there, you will bend both legs until your back knee touches the ground. Ideally there is a 90 degree angle formed at both knees. You will then push off your right leg and step back so that your legs are together again. Now repeat on your left side. Make sure you keep your chest up nice and tall throughout the entire movement.” 

Why it’s good for you

“I like lunges because they force you to work both legs independently. You can perform these with your body weight or add dumbbells or a barbell once you’ve perfected your form.”

Glute Bridges

How to do it

“All you need to do glute bridges is a floor, so there’s no excuse not to do this movement.”

“To perform a glute bridge, lay on the floor with your knees bent, feet flat on the ground, and arms by your side. From here, you will lift up your hips until there’s a straight line from your shoulders to your knees. Squeeze your butt at the top and pause for one second. Return your hips to the ground in a controlled manner. If doing two legs is too easy, take one leg off the ground to make it more challenging.”

Why it’s good for you

“Glute bridges are good because they also work your hamstrings and lower back in addition to your butt. This move will help combat lower back pain and improve your posture.” 

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