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A careful examination of the scientific research suggests this could very well be the case. Move on to the next leg after each set of reps. These are great for working out the sides of your glutes. This is another bubble butt exercise that will require you visit the gym. Now, that's not a great way to get that Rafael Nadal bubble butt, is it? Step to the side with your right foot, keeping your knees bent in the squat position.

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S ince I only have a limited time to give the maximum results, I always start with a quick warm up consisting of body weight squats and isometric holds, until your quads and glutes are on fire.

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Make sure your feet are resting at hip width with your knees bent. Glute Squeeze You can do these exercises at the gym or in the privacy of your own home. Works out all three gluteus muscle groups. Try doing this x a week at a set of 2 sets with 10 reps. Hold a light to moderate weight, like a barbell or kettle bell.

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Step backwards with your left foot and lower your body until your knees are bent at a degree angle. Take a step with your left foot and return to the starting position. December 1, Gay Pop Buzz News. This one is usually done at the gym because it involves a dumbbell or medicine ball. Really reach back with your stride!

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