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Keep the weight mainly on the front leg. Rest one foot on the elevated surface behind you. Now step into a half kneel with one knee up. Push up with the heel of the other leg to lift yourself off the floor. Perform this exercise like the Single Leg Bridge , but alternate sides with each rep without letting your hips go down to the floor between reps. With these 15 bodyweight exercises you can create your own butt workout at home. Compared to the Forward Lunge , the torso angle in the backward variation activates your glutes more and puts less stress on your knees. Push off from the floor with the front heel to get back up. You can find most of these exercises with detailed video instructions in the adidas Training app along with a week bodyweight workout plan you can do at home.

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