This 30-Minute Rowing and Strength-Training Workout Is All About Your Butt
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If you're sick of the treadmill, walk yourself on over to the rower. This machine goes overlooked, but it's so good for your butt. Although rowing looks like a workout that's mostly about pulling with the arms, your legs actually do most of the work. Correct form involves pushing into your heels as you glide your seat back, which not only helps target your tush and hamstrings, but will prevent back pain while rowing.
This workout incorporates rowing and two basic yet effective glute-growing exercises — dead lifts and squats. Rowing burns a crazy amount of calories (256 in 30 minutes!), and when coupled with these two strength-training moves, it's an amazing workout to shape and grow your booty.
The Workout
Directions: Repeat this five-minute circuit six times for a total of 30 minutes. Choose a medium to heavy pair of dumbbells or use a barbell.
3 minutes of rowing at a moderate pace
40 seconds of dead lifts, 20 seconds rest
40 seconds of dumbbell squats, 20 seconds rest
Directions for each move are below.
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Deadlift
- Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up. This counts as one rep. Be sure not to use your back or round your spine!
- Do as many reps as you can with correct form for 40 seconds. Take a 20-second rest.
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Dumbbell Squat
- Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
- Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
- Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back. This counts as one rep.
- Do as many reps as you can with correct form for 40 seconds. Take a 20-second rest.