Powerful Behind

Makes your butt stronger and firmer and your legs faster.


  1. Swiss Curl

    swiss curl

    Lie down, extend your legs, place feet on ball and lift up your hips. This is the start position. Keep your arms in ground, along the sides. Roll the ball on your heels and bring it in as close to your butt as possible using the muscles on the back of your legs. Roll back out in control.

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  2. Hip Lift Shoulders on Ball

    hip lift shoulders on ball

    Sit on the ground, place your upper back and shoulders on the ball. Squeeze butt muscles and lift your hips up to a bridge. Lower in control.

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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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Powerful Behind is 1 of 33 workout routines in Poworkout Ball & Band.

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