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17 dumbbell exercises that align your buttocks



  • Start with your hands and knees. Place a dumbbell behind your left knee and push your leg around it to hold it in place. This is the starting position.
  • With the back of your left leg raised, lift your left leg toward the ceiling, pointing your toe out and pressing your butt. Stop when your knee is at hip level, or lower yourself when you feel your back curve earlier. You want to feel the work in your butt, not in your lower back, even if that means you are not lifting yourself so high.
  • Slowly return your leg to its starting position. This is 1 repetition.
  • Complete all your repetitions on the left side, then switch legs and repeat the exercise.

Aims the gluteus maximus, the gluteus medius, the gluteus minimus, the thigh muscles, and the nucleus.


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