Take BuzzFeed’s 30-Day Best Butt Ever Challenge News

2. That
wagon you’re draggin’? It’s very important.

That wagon you're draggin'? It's very important.

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The muscles in your butt — your glutes — do a whole lot. Like
you stand up from a sitting position or a squat, walk up
stairs or a hill, stand upright, and stabilize the
pelvis. Your glutes are major players in basically every
athletic movement you can think of (jumping, sprinting,
running, squatting, bending, lunging, and much more).

Plus, think of all the time your poor backside spends glued
to a seat. All that time sitting means your glutes are
getting weaker and therefore less good at all those
crucial-to-everyday-life movements mentioned above.

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4. The goal
is to gradually build up to more and more reps of the same
moves, so you can actually feel your butt getting stronger.

You can add each day’s workout to your current exercise
routine, do them at home while you’re watching TV, or even
squeeze them into your lunch break.

Keep in mind that form, stability, and control are your
priorities throughout the challenge. The goal isn’t to fly
through each workout but to perform every single rep with
control. So, take breaks as needed, especially when you get
towards the end of the challenge. Your butt will need it.

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6. And now
onto the moves!

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13. And
here’s how to do a single-leg deadlift:

And here's how to do a single-leg deadlift:

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Andrew Richard / Jon Premosch / BuzzFeed

• Engage your core.
• Keep your standing leg slightly bent.
• Maintain a neutral neck and keep your hips in line with
your shoulders.
• Think about staying tall and keeping your chest lifted.
• Lower only as deep as your flexibility allows.
• Pull yourself back to standing using the hamstring of your
planted leg.

• Lock out the knee of your standing leg.
• Reach for the floor by leading with your fingertips;
concentrate on hinging at the hips instead.
• Try to touch the floor if your flexibility will not allow

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