Allison said this is her go-to butt exercise because it "really does create more strength and definition in the glutes," she explained. "Plus, there are many different variations and modalities that you can use to get the benefits." (You can find some variations here.) It's a hip-dominant move, Allison explained, but when you feel it in your posterior chain (muscles in the back of your body like the hamstrings and glutes) it's a good sign that you're doing it right.
- Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist) and lower the weights as far as possible without rounding your back, which should remain straight.
- Now squeeze your glutes to slowly pull yourself up (don't use your back). This counts as one rep.
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