LOWER BACK EXTENSION BENCH
If you want to get your butt in Shape this is one of the best apparatus for that. It targets your buttocks and you can feel the burn on them every time you do it. These days I think every gym has one of these and if you have some extra money you might just buy one to your home. I'm also sad to say that there are good and bad lower back benches, in some you truly feel awkward and don't enjoy doing exercises on them. Hopefully your gym has a good one! This is safe and easy exercise move and it targets just where you want to get that shape on your butt.
How it's done?
Go into the bench and adjust the bench,or go to a position where the support is on your hip or just under it, this depends on the model you are using. Take a position you feel comfortable with, keep your legs straight during the movement. Just start to descend by bending your hip and keeping your back straight. When doing without weights put your hands behind your neck. When you have reached the lowest level possible come back again and feel the buttocks in work, at the top of the movement you should be almost straight and on the lowest part of the movement you should be in a 70 degree angle. This is on repetition.
What it targets?
Lower back extension bench targets your lower back, buttocks, gluteus, a little bit on hamstrings and the whole damn butt area.
Tips for shaping butt
Only one tip, Weights, after you can do 15 - 20 repetitions of this without weights take a weight plate, you can carry it under your chest or behind your neck. Weight plate behind your neck builds also your upper back/neck muscles. The key to grow those big glutes is in the weights, you really should not be afraid of taking weights and should be ready to take some burning in buttocks while executing this move. The burning just indicates that something is happening! This is the golden move for shaping your ass.