Athletic Buttocks

Makes you more vigorous and stronger in the lower body.


  1. Reverse Lower Back Lift

    reverse lower back lift

    Place yourself on the ball, face down with hands and feet in ground. Keep hands in the ground the entire exercise. Contract the muscles in your lower back and slowly raise your lower body. Hold the position two seconds and release down slowly. Keep neck straight throughout the movement.

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  2. Hip Lift Feet on Ball

    hip lift feet on ball

    Begin laying on your back with the ball placed one foot from your butt. Place feet on ball an lift your hips up by activating the muscles on the back side of your body. Lift up to a straight line from shoulders to knees. Reverse slowly and lower.

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  3. Wall Ball Squat

    wall ball squat

    Place a ball between your lower back and a wall, step forward and place your feet so that you will be able to do squats and keep toes in front of the knees (during the entire movement). Do squats, lower the butt toward the floor while holding up the upper body, keep the ball against the wall (the ball will roll vertically against the wall in the movement). Check so your knees and toes are pointing in the same direction. Squat down to 90 degrees angle in knees or deeper if you feel you have the strength and control.

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Athletic Buttocks is 1 of 33 workout routines in Poworkout Ball & Band.

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