5 Ultimate Sandbag Exercises To Make Your Booty Stronger


Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Michelle at Fruition Fitness  and Nicole from Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

It seems that lately I am known for two things.  The first being that I’m the resource or go to gal for everything Ultimate Sandbag related.  The other being….the size of my booty.  I know, two seemingly random things but actually, they are related.  

Yes, I realize that I am predisposed to having a bigger backside but it doesn’t all have to do with genetics.  The size and round shape have a little something to do with strength too.  Over the years and with the consistent use of this one extremely versatile tool, I have transformed my booty from a badonkadonk to buns of steel. 

So let’s back it up a minute (pun not intended), I know it sounds like a little vain to all the sudden be talking about my own behind but I swear my glutes have been a topic of conversation lately and it hasn’t been me bringing it up. 

First it was my sister who so kindly compared me to Khloe Kardashian when I was trying on a pair of leggings.  Then, a few weeks ago I posted a picture of myself overhead pressing the Ultimate Sandbag and based on the response I got, you would have thought I was posing in the buff. 

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The comments ranged from compliments on the size and shape to straight up suggesting I belonged in some dudes rap video.  While most (not all) of these statements were made privately, it made me realize that yes, my booty has gotten bigger but not in a bad way.  In fact, it’s because I’ve been putting in some serious work with the sandbag so it should have come as no surprise to me that it has transformed. 

So now that I’ve given you the back story (hahaha- sorry, I will stop), here are my 5 favorite DVRT Ultimate Sandbag exercises for a stronger booty. 

DVRT BOOTY

 

DVRT Ultimate Sandbag Training Exercises to Make Your Booty (Glutes) Stronger. {Dynamic Variable Resistance Training, Sandbag Fitness, Functional Training, Functional Exercise} #FitFluential TheFitFoodieMama.com

 

Just to be clear, there are HUNDREDS of exercises and variation of these Ultimate Sandbag exercises that could be substituted but I picked these particular five because the are the ones I tend to incorporate into my routine most often.  

  1. MAX Lunge. Why it works: The MAX (Multiple Axis) Lunge is performed using the drop step lunge while rotating the Ultimate Sandbag to the side of the body incorporating different planes of motion.  This drill creates a powerful hip extension movement and also helps to active the core.  It’s a big bang for your buck exercise and while challenging to get the hang of, it’s totally worth the reward when you do! 
  2. Bear Hug Squat. Why it works: the beauty of the Bear Hug Squat is that the weight and holding position of the Ultimate Sandbag counterbalances the squat which helps you to stay in a better squatting position.  It reduces the amount of forward lean that is present in most squatting positions allowing you to stay upright which in turn lets you squat deeper and really active the glutes.  
  3. Press Out Squat.  The Press Out Squat is another DVRT Ultimate Sandbag squatting variation that allows you to keep the torso in an upright position.  The pressing of the sandbag outward as you squat down provides a counterbalance which allows you to squat with better, more effective form along with some serious core activation. 
  4. Bulgarian Split Squat.  Another favorite of mine, this booty building exercise helps to strength your hips, active your hamstrings, fires up the gluteus medius as well as actives the core.  With nearly a dozen Ultimate Sandbag variations of this drill- you can include it into your routine with no chance of getting bored- just strong and maybe a bit sore at first :)  
  5. Single Leg Deadlift.  Wanna really tighten up the hiney? Incorporate the Single Leg Deadlift using the Ultimate Sandbag into your routine.  They will fire up your posterior chain, correct bilateral imbalances and build hip and core strength.  

So those are my five.  Like I said before- there are SO many more DVRT Ultimate Sandbag specific lower body exercises that would be just as effective but these happen to be the ones that I’ve used to help build my booty.  

While I wouldn’t recommend putting them all in the same workout, you should definitely be adding these into your routine for a stronger, more functional backside.  😉 

If you’re interested in learning more about how you can take your training to the next level with Dynamic Variable Resistance Training consider attending my one day DVRT Workshop in Syracuse, NY on March 19th! 

Have a workout, fitness find or healthy recipe to share? Be sure to linkup! 

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aelicatese
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46 Comments

Autumn @AutumnPTW
Reply February 3, 2016

Awesome moves, perfect to add to any workout! You my dear. are as always, beautiful :) Thanks for hosting!
Autumn @AutumnPTW recently posted...Our Next MoveMy Profile

    aelicatese
    Reply February 6, 2016

    Thanks so much for linking up :)

Susie @ SuzLyfe
Reply February 3, 2016

Now that things are feeling pretty decent in the sacrum area I am going to start adding in squats, and soon, targeted glute strengtheners. Is it weird that I am so pumped about it?
Susie @ SuzLyfe recently posted...How to Beat the Blahs and Get out of that FunkMy Profile

    aelicatese
    Reply February 6, 2016

    Not weird at all- glad to hear you're feeling better :)

Kimberly G
Reply February 3, 2016

That press out squat looks intense!

    aelicatese
    Reply February 6, 2016

    Oh girl, it is!

Wendy@Taking the Long Way Home
Reply February 3, 2016

You call it a sandbag--I call it a wreck bag! LOL! My coach makes me do squats and lunges with that thing and oh man, is it effective!

    aelicatese
    Reply February 6, 2016

    Haha it sure is

Deborah @ Confessions of a mother runner
Reply February 3, 2016

I love how much you love your sandbag! Deadlifts are the best and those bear hugs look good. Thanks for the linkup
Deborah @ Confessions of a mother runner recently posted...Why I Ditched The Scale & What I’ve LearnedMy Profile

    aelicatese
    Reply February 6, 2016

    I really do love it and for good reason- the system has really given me great results!

Crystal Renaud
Reply February 3, 2016

Fabulous workout!!! I think your ass looks great ;) xo
Crystal Renaud recently posted...Time For Training, Races And A Giveaway!My Profile

    aelicatese
    Reply February 6, 2016

    Haha, thanks girl! ;)

Julie @ Running in a Skirt
Reply February 3, 2016

You look fabulous! I need to add some of these moves to plump mine back up :-)
Julie @ Running in a Skirt recently posted...5 Reasons Why You Should Hike in WinterMy Profile

    aelicatese
    Reply February 6, 2016

    Thanks friend- they really are effective, just have to be consistent with it :)

Laura @ This Runner's Recipes
Reply February 3, 2016

I love a good glute workout! The sandbag makes all the moves look that much more booty-burning.

    aelicatese
    Reply February 6, 2016

    Oh it sure does.

Dannii @ Hungry Healthy Happy
Reply February 3, 2016

I think that lunge would be killer, but that's just the kind of workout move that I need at the moment!

    aelicatese
    Reply February 6, 2016

    The lunge really is killer but it hurts so good ;)

Nicole @ Fitful Focus
Reply February 3, 2016

But for real, dat booty. Buns of steel for sure!

    aelicatese
    Reply February 6, 2016

    Haha it's my only asset- get it?!

Sam @ PancakeWarriors
Reply February 3, 2016

All hail the power of lifting heavy things while squatting and lunging. GIRL!!! love this - yes your butt is fantastic! I have girls at my gym that ask me weekly if they keep lifting will they grow their butt. I don't think people believe it's possible but it is!! Love the moves you suggested, I'm going to have to try to replicate the push out squat without the sandbag
Sam @ PancakeWarriors recently posted...Black Bean Sweet Potato NachosMy Profile

    aelicatese
    Reply February 6, 2016

    Oh it is possible to grow the booty for sure- just have to stay consistent!

Ivanna
Reply February 3, 2016

This looks like a great workout...Booty looking good! I love doing these types of moves to keep the backside in shape!

    aelicatese
    Reply February 6, 2016

    Thanks girl!

Mary Beth Jackson
Reply February 3, 2016

LOL! It is a serious booty, they are all just jealous!

    aelicatese
    Reply February 6, 2016

    HAHAHA yeah- not sure about that but it is big fo sho.

Jess @ run pink
Reply February 3, 2016

I still have yet to invest in a sandbag! This looks like a great way to mix up a boring workout routine. I bet this makes for a great bootcamp....

    aelicatese
    Reply February 6, 2016

    It is perfect for bootcamp- they actually sell a bootcamp package!

ilka
Reply February 3, 2016

This is a serious workout. Very very inspiring!

    aelicatese
    Reply February 6, 2016

    Thank you! :)

Esther
Reply February 3, 2016

This looks awesome! It feels good to see the hard work pay off! Go girl!! :0

    aelicatese
    Reply February 6, 2016

    Thanks girl!

Sharon
Reply February 4, 2016

Looks like a great workout and great pics!

    aelicatese
    Reply February 6, 2016

    Thank you! :)

Jess @hellotofit
Reply February 4, 2016

#bootygoals!

LOVE me some SL deadlifts. They've really helped with my strength and stability!

    aelicatese
    Reply February 6, 2016

    YES! I am a HUGE fan of single leg work!

Kate @KateMovingForward
Reply February 4, 2016

I need to try mixing up my workouts with sandbags! Deadlifts are my fav leg exercise!

    aelicatese
    Reply February 6, 2016

    They are a booty builder for sure!

Sue @ This Mama Runs for Cupcakes
Reply February 4, 2016

Haha, love this, you are adorable! I would love to see a before and after pic of your booty :) My booty needs some serious work!

    aelicatese
    Reply February 6, 2016

    Oh goodness- I'd have to search for some before pictures. If I can dig some up I'll post a before/after, haha!

HollieMuscles&Munchkins
Reply February 5, 2016

This made me laugh... well, the comment about the booty ;) I am right there with you. I need to do more max lunges. I sure love a squat with a press. My new favorite is a single leg DL and step out to a squat... talk about a booty burner!!!
HollieMuscles&Munchkins recently posted...HIIT It Hard: A Treadmill & Kettlbell WorkoutMy Profile

    aelicatese
    Reply February 6, 2016

    OH that does sound like a booty burner!

rachel
Reply February 5, 2016

Great workout! I could probably use my son (40lbs) as my weight :)
rachel recently posted...January 2016 Blog Traffic ReportMy Profile

    aelicatese
    Reply February 6, 2016

    Haha yes!

Amber
Reply February 8, 2016

first off, you're one kick ass mama, so cool you are doing a workshop! as for the sandbags, still a work out idea i have yet to try

Cindy Hoffman
Reply February 11, 2016

Great workouts there Aelicatese, I surely do love giving my booty the exercise that it deserves and that bear hug squat is one of my favorites that I do a lot. Thanbks a lot for the great share. cindy

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