A hamstring and butt exercise you can do at home on the floor...
This exercise is just an advanced version of the butt bridge exercise here that works your hamstrings and butt at the same time so basically...
The farther away your feet are from your butt (or the straighter your legs are) = a better hamstring and butt workout and...
If you put your feet closer to your butt (like in this butt workout video here) = you'll get a better butt ONLY workout plus...
Here's more hamstring and butt exercises you can do...
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do I have to do everu day?
No
only 2-3 times a week if only exercise you'll do
Thank you Adrian. Finally someone who really knows how to specifically target muscles, effectively and I have fun with the range of excercises. I think you may have reinvented the wheel here and made it available to all. Super and thank you. Highly recommended. The foremost expert in my opinion
Hiya I do lunges for my butt I usually do lunges 3 times a week. And I usually do tha fixed lunges where u hold dumbells on either sides and u push down and push back up, I do 20 on each leg and thats workin but I do want to get a bit more bigger from my butt and also get my thighs thicker so what squat exercise would be good to get even more bigger in the butt.
I want a squat exercise that I can do at home using dumbells? Thank you
what you are doing now will still work but you'll need to do your workout 1-2 times a week using heavier weights for 5-7 sets of 5-8 reps so...
If you can do more than 8 reps then the weight is TOO LIGHT and that does not count as a set and if you cant do more than 5 then the weight is too havy
so embarsing i am 21 black and no butt does these excersises really work 
yes they do!
my butt yakk was so tin flat..really nothing my body not in proportion im 43 years old and im so jealous if my husband lloking to a sexy ladys what cani do..my legs comes nothing tooand thighs butmy upper body really fat and lower so bones.. help me
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