These are my four favourite exercises for back and butt.  In my video I show you pull up progressions and part of my warm up.  I was waiting for my accountability buddy to arrive for our workout and it got me thinking about the power of accountability.  If you struggle staying on track with workouts, make yourself accountable to a coach, friend or class.  It’s easy to skip workouts and accountability is what you need.  Join us in my private Facebook Group here for group accountability.  I’m always dishing out workouts and videos on my Instagram stories so follow  “Trina Medves” for some inspiration.

4 Exercises for an Amazing Back and Butt



Back and Butt Workout | A few of my Favourite Exercises 

All of my workouts start with a warm up of exercises that will get your heart rate up.  This workout I used the concept two rowing machine, performed core walk outs with a pushup, dynamic leg swings for inner and outer thighs, foam rolling, a shoulder warm up and barbell deadlift with a shoulder press to ensure my body was warm.  In this video, I am showing you tips to progress your pull ups, my warm up and favourite back and butt exercises.  Here is a great way to progress and earn your strength.  Keep at it, eventually you will get stronger.

Trainer Trina’s Tips

  • Always warm up first and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
  • Listen to your body, complete full range of motion
  • Never work through pain, progression is the goal
  • Don’t sacrifice form for speed
  • Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
  • Schedule your workouts as an appointment in your calendar
  • Rest days are important and stretching is a MUST

Warm Up Move #1 | Core Walk Out with Push-Up 

  • Start in a standing position, walk your hands out until in full plank *be kind to your hamstrings, bend the knees a lot at first
  • In full plank, take an inhale and exhale to engage the deep abdominals
  • From plank, perform one pushup on toes or knees then return to the starting position
  • On the way back, lengthen your hamstrings depending on how limber you are feeling
  • Goal is to lengthen the hamstrings, engage the abdominals and get a total body warm up *slow and steady
  • 10-15 reps

Warm Up Move #2 | Barbell Deadlift to Shoulder Press

  • This is a more progressed move, start with just body weight or light dumbbells
  • All of the rules of deadlift apply.  Be sure to engage the glutes, hamstrings and entire core
  • 1 deadlift and 1 shoulder press x 20 reps total

Warm Up Move #1 Hang and Pack Shoulder 

  • This move will wake up the scapulae, protect the shoulders and ensure you are ready to train
  • Hang on a secure bar, draw shoulders to ears and then pull away drawing the shoulders back and down – 10 reps
  • Next draw shoulder circles one way and then the other – perform 10 reps each way
  • It’s really important to make sure the shoulder girdle is warmed up

Back and Butt Move #1 | Pull Ups with a Pull Up band

  • Start in the hanging position and secure a band around your knee
  • Use a band that holds more of your body weight *I started with purple
  • Pull your chest up to the bar in a controlled movement and then lower slowly
  • Keep your shoulders back and down, protect the shoulders by drawing them away from the ears on the lowering phase
  • Progression:  Work your way up in strength by working down to a skinnier band which is less supportive
  • Practice variations by using a barbell inverted supine row, Equalizer pull up bars or gravitron machine at the gym
  • 8 to 10 reps x 4 sets

Back and Butt Move #2 | Heavy Back Single Arm Lat Pull Down

  • Progress #1:  Start on a secure bench or the floor
  • Core tight, tall, pull the weight down wide and pause
  • Choose a weight that is challenging or go lighter and perform 10-15 reps instead
  • Progress #2:  Sit on a stability ball for more AB activation
  • 6-8 reps heavy x 4 rounds

Back and Butt Move #3 | Bent Over Back Row 

  • Start on a secure bench
  • Bend over at the hips, glutes on fire and completely engaged, core tight
  • Spine neutral and lats engaged
  • Row the arm a little wider on the pull, chin tucked in a straight body line
  • Exhale on the row up, inhale on the lowering phase
  • 6-8 reps heavy x 4 rounds

Back and Butt Move #4 | Hip Extension on a Bench

  • Lie face down on a bench or stability ball
  • Let the legs hang to ensure you get enough extension from the hips to fire the glutes
  • Secure your hands on the floor or around the bench, lift the heels up towards the ceiling and squeeze the glute, pause
  • 12 reps x 4 rounds
  • Coach Tip: you might want a towel under your pelvis

Read Next:

Butts and Gut 10 Minute Workout 

Medicine Ball AB Workout Video 3 Moves 

This ONE MOVE is better than crunches

Here’s More!

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Drop me a comment below about what body parts you would like to work on and I will pump out a video.

Trina xo

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