8 Moves to Make Your Pancake Butt Pop

5. Rainbow Toe Touches

Get onto all fours on the floor and extend your left leg at a 45-degree angle so the toe points beyond the back left corner of the mat. Keeping your shoulders over your wrists, your back and neck straight, your core tight, and your hips square to the ground, squeeze your butt and raise the leg into a high arc, lowering down pointing beyond the right back corner of your mat. Trace the arc to come back to starting position to complete one rep. Complete all your reps with the left leg, then put the left knee down and extend the right leg to complete on the opposite side.



6. Weighted Donkey Kickbacks

Get onto all fours with your hips over your knees, your toes tucked under for stability, and your shoulders over your wrists. Place a 5- to 8-pound weight in the nook behind your right knee. Keeping your hips square to the ground and both knees at a 90-degree angle, lift your right heel straight up toward the ceiling until the knee reaches hip height. Lower with control, squeezing the glutes the entire time. That’s one rep. Complete all your reps on the right side, then move the weight to behind your left knee and repeat on the opposite side.



7. Step-Up Deep Reverse Lunges

Stand on a step or low bench (no higher than 1 foot). Transfer the weight into your right heel, and step back and down with your left leg, landing with a straight leg and on your left toes. Adjust to keep your shoulders over your hips. Bend both knees 90 degrees. Squeeze your glutes to come back up to a standing position before you shift your weight into the front heel and come back up to standing on the step. Repeat on the opposite side to complete one rep, and continue to alternate sides.

To take it up a notch: Hold a 5-pound dumbbell in each hand.


8. Single-Leg Glute Bridges

Lie face-up on a mat with your arms along your sides, your palms facing down. Bend your knees about 90 degrees with your feet flat on the ground, and extend your left leg. Engage your core and squeeze your butt as you press into your heels and shoulders to lift your hips up until your body forms a straight line between your knees and your shoulders. Lower with control and without dropping the lifted leg to complete one rep. Complete all your reps, then do the same number lifting the opposite leg.
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