Plate Squat/Swing

I’m always looking for good ways to train glutes. The July/August 2010 issue of Muscle & Fitness Hers shares 8 moves to a great butt.  I really like the plate squat/swing, as it incorporates the whole core as well as really targeting the glutes!

Stand erect with your feet wider than shoulder-width apart, toes pointed out. Hold a 25-pound plate (or kettle-bell) with both hands in front of your thighs. Keeping your back flat, squat down until your thighs are parallel to the floor.

Push through your heels to return to standing, using your momentum to swing the weight in an arc to about chest level. As you swing the weight, squeeze your glutes.

They suggest completing 3-4 sets with about 10-15 reps each.


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