One Legged Squats for Bigger Buttocks

To get bigger buttocks, you may have to turn the volume up a notch when it comes to eating food. But doing these squats will destroy your buttocks – in a good way.

Here’s how to do it:

  • Stand on one leg then lift your other leg and hold it in front of you (you don’t have to have it straight) at a 90 degree angle. You can be fully bent at the knee joint which will help maintain pelvic alignment and ab contraction.
  • Put one hand on your tightened mid section. At this point you want to keep your chest high by contracting your diaphram, or the muscle in your upper abs beneath the solar plexus.
  • Now go down as far as you can and keep your lower back straight. Then begin to tilt your pelvis backwards. If you put your hand your lower back while doing regular squats, it’s the point where your lower back starts to hunch over instead of being contracted.
  • At this point, you could try to look down at your knee the first few reps. You want to make sure that your knee to stays in line with your foot. It’s quite common for the knee to go inward when your press up. Focus on the heel pressure and the outside of the foot. With the help of your tightened abdominal muscles, actively try and prevent the knee from traveling inwards.
  • Use a mirror to look at yourself from a profile. You don’t want your knees to travel in front of the toes. Doing this puts an excessive amount of force on the knee joint and makes the exercise heavy on the quads which in turn, takes the target away from the buttocks.

Notes: Only go as far down as the form allows. This is very demanding doing on one foot and is an excellent exercise for unilateral leg work and learning proper form. Also, try doing these with one hand on a wall or something stationary, because most likely your legs will wobble a lot in the beginning.

Hamstring Stretches to Prevent Back Injuries

Keeping your hamstrings flexible is the key to prevent lower back pain, disk injuries or any type of back injury from any physical activity.

Hip mobility is a vitally important factor for lower back health, and hamstrings are a major part of that (though not the only part). Mobility lost at the hips can only be compensated for by a decrease in stability at the lumbar spine, and that inevitably ends in injury.

Here are some stretches that can specifically target hamstring flexibility:

Stretch 1:

- Stand perpendicular to a bench or high box step
- Put one heel on the bench, keep the raised leg straight (locked) the foot flexed (toes up towards you)
- Bend at waist, keeping hips SQUARE to the box, and pull your hips away from your foot.
- Change legs, repeat.

hamstring stretch for back 1

Stretch 2

- Lay on your back on a mat, rug or pad. two ways to do this. with assist or without (using a towel or rope).
- Loop towel around one foot or ankle, raise one leg while keeping it straight, and keep other leg straight on the floor.
- Raise leg to the point where you get slight resistance. Push your raised leg down, take a few breaths, and then pull your leg upyou should gain a few degrees towards 90 degrees, repeat a few times
- You can also do this with a partner instead of a towel, so if you have a friend or Significant other, they can help you.

hamstring stretch for back 2

Supermans – Build Your Lower Back Without Equipment

You won’t always have the benefit of having modern gym equipment at your disposal. Sometimes, you will find yourself in situations where you need to go somewhere far from your local gym. In these cases, you don’t need to stray away from your ultimate goal.

If you are trying to build or strengthen your lower back, you can do a bunch of exercises without any equipment and we want to feature one exercise that we highly recommend:

Supermans (known by many names) are when you lie face down, arms straight over your head, and lift your feet (straight legs) and hands to arch your body as much as you can. You can either do pull+hold for a second or two before release, or kick your arms and legs up and down continuously opposite of each other (right/left alternating).



For the ladies, instead of lifting both arms and legs at the same time, you can lift one arm in an L-shape at the same time as the opposite leg.

The Alternating Superman for Lower Back

Lay on your stomach with your arms in a goalpost position resting on the floor. Alternate between lifting your right arm and your left leg, and lifting your left arm and right leg accordingly. Make sure to squeeze your glutes with doing this one.

bad posture cat

Back Muscle Exercises to Improve Posture

Right at this very moment, many of us are probably sitting on our asses for many hours now. Everyday, we rest our butts and remain in the same physical position for hours and hours sitting in a classroom, office, in front of a TV or computer.

The human body did not evolve with this sort of minimal physical activity. Humans evolved from being knuckle-walkers to having an upright posture and locomotion. We are not going back all the way to walking on all fours…


Poor posture comes from a hunched back to a tilted pelvis. It is definitely unattractive, but potential health problems (especially at old age), poses a more serious problem.

A person with great posture displays a sense of strength and confidence to those around him/her. This week’s post aims to work on developing your posture and lower back. First, you need to determine if you have any underlying back problems. You can consult your physician first. You can start improving your posture by keeping your back and neck straight when sitting or standing throughout your day.

You can also try these exercises everyday that will strengthen the weak muscles that are the root cause of your poor posture.


Cobra Pose

This move strengthens the lower back muscles that extend your spine and prevent slouching.


Starting by lying on your stomach with palms flat on the floor near your ribs and extending your legs straight behind you. Then exhale strongly and pull your ab muscles in and up toward your spine. Straighten out through your spine and slowly elevate your head and chest off the floor, using only your back muscles. Slowly lower back down to the original position. Repeat this three to five times then add more as your lower back gets stronger.

Remember to reach your arms long beside your head and keep your elbows straight. Don’t push down into your arms to press up.


Plank Pose

This exercise strengthens the obliques, shoulders and most importantly, your back muscles.


Start on your hands and knees with your palms under your shoulders. Extend both legs straight behind you with your toes tucked under, into a position like the top of a pushup. Pull your abdominal muscles in so your low back doesn’t sag as you exhale..
Hold the plank until you start feeling fatigued. Rest and then repeat.

athlete 5

Your Deltoids will get your back looking good too!

Any comic book lover will tell you that, to qualify as a bonafide superhero, one must have (aside from a super-power or two) an impressively cut body. Indeed the first thing many comic book readers notice is how sculptured the bodies of the protagonists are, particularly their coconut husk-like deltoids. Well, we may not be able to arrange for you to be bitten by a radioactive creature, but we can help you achieve rock-like shoulders and delts, all the better to make gullible bystanders believe you really can leap over tall buildings in a single bound.


Stand with your feet shoulder width apart and your back straight. Grip the barbell at shoulder width just at the chest area, in front of the shoulders. Lift until your elbows lock, then slowly lower back to starting position.


Place the bar on your shoulders, behind your neck. Grip the bar around eight inches wider than shoulder width. Lift the bar until elbows lock, then slowly lower back to starting position.


Standing with feet shoulder width apart and back straight, hold dumbbells at your sides. Slowly lift them sideways, arms slightly bent, until they reach shoulder height. Slowly lower back to starting position. You can also do seated workouts. These should be done as supersets, meaning after each set of exercise, you go to the next exercise without resting. You can do this by holding the dumbbells under your thighs, then lift to your sides going upward to shoulder height. Your elbow should be at the same height as the weight. Slowly lower back to starting position.


Same starting position as the seated lateral raises but this time, you should bend over so that your chest touches your thighs. Perform the same movements in this position as the seated lateral raises.


Same position as the bent over laterals, but this time you lift the weights forward instead of sideways



  • FRONT PRESS – 15 reps, 2 sets
  • BACK PRESS - 15 reps, 2 sets
  • LATERAL RAISES - 15 reps, 2 sets


  • SEATED LATERAL RAISES - 10 reps, 3 sets
  • BENT-OVER FRONT RAISES - 10 reps, 3 sets