Step up with knee raise

YOU should know a lot about this exercise! ◆ Muscles Worked: legs

◆ Difficulty: Easy

◆ Equipment needed: Bench

Place a bench or a box in front of you and step onto it with one foot. As you plant your foot, drive with your other foot bringing your knee up as high as you can. Lower it back down and step back onto the floor. Repeat on the other side.

The step up knee raise is a great lower body exercise that will work your quads, hamstrings, and glutes.

You can do this almost anywhere too! Simply find a box, bench, or other stable surface, and step up and raise your opposite knee up to your chest. Lower back down and repeat with the alternate leg.

Alternating step up with knee lift is a unique and fun way to get your heart rate up and burn some calories while strengthening your legs and butt. We are always looking for new and different ways to get in our cardiovascular exercise. The CDC recommends 150 minutes per week, and while some people are happy running or biking that many minutes, most of us are looking for variety and fun! If you learn how to do alternating step up with knee lifts you will find something fresh and fun that will help you achieve this.

Another huge benefit of the step up with knee lift is that it is completely low impact. There is no bouncing or jarring on your joints such as knees or hips.

There is no jumping and landing that might impair your low back over time. By stepping up and down you get your heart rate pumping. By adding the knee lift you incorporate core strength and muscular balance throughout your body. All of these things add up to an overall awesome exercise.

Although this move is low impact it is important to be aware of a few things as you move. First, make sure you step up with control and with the weight in your core.

In other words, don’t pound your feet on the top of your bench. Also, be sure your entire foot gets up on the bench before you step since many people let their heel hang off the back. Finally, think about your core and keep your low abs pulled in tight for good posture.

Firmer butt

Your backside boasts the largest muscle in your body your glutes. Known for their power and strength, your glutes actually consist of three separate muscles the gluteus maximus, gluteus medius, and gluteus minimus.

Not only do these muscles help you walk, sit, run, and jump, but they are also famous for their curvaceous appearance. Like most other body parts, though, glutes can vary in their shape and tone. And if your glutes are not as big as you would like, there are ways to help boost the size of these muscles.

Let us get into the strategies you can use to kick your rear into gear to achieve the bigger, firmer booty you want.

Try training with weights

Adding weights, like ankle weights for donkey kicks, or dumbbells for lunges, can increase the intensity of the exercise and move you beyond a plateau. Weights can also make the exercises more effective.

To add weight to a specific exercise, you can use dumbbells, barbells with plates, resistance bands, medicine balls, kettlebells, and more. If you are not sure where to start and what exercises to add weight to for larger glutes, talk with a personal trainer or physical therapist.

The bottom line

As with most body parts, rear ends can come in all shapes and sizes. Some are naturally larger or curvier than others.

If your backside is on the smaller side and you want to make it bigger or more shapely, there are ways to go about this. If you want immediate results, shapewear can help give your bum an instant lift. A costlier, but more permanent solution, involves cosmetic procedures like butt implants or lifts.

Many types of exercises and workouts can also help boost the size, shape, and firmness of your booty. But it takes time and patience to see results. If you are unsure of what types of exercises will work best for shaping and firming your butt, be sure to talk to a certified personal trainer. - Online