"This movement will target and strengthen the glutes to a very high degree and will also strengthen and develop overall posture," Ryan told POPSUGAR. And bonus: it's also great for burning fat!
- Hold a kettlebell with both hands by the flat, top handle. Let your arms rest so the kettlebell hangs down between your legs.
- Place your legs slightly wider than hip-width apart. Your toes should point slightly outward.
- To begin, keep your back flat and brace your core. Bend at your knees and push your glutes back.
- While keeping your arms straight, press your weight down into your feet and squeeze your quads and glutes as you push the kettlebell up.
- Extend your hips and legs to stand. This motion will drive the kettlebell up to just above shoulder height.
- Control the momentum while lowering the kettlebell as it returns to starting position. Then begin the next repetition.
Image Source: POPSUGAR Photography