This is a great combination exercise that will hit
every major muscle group (and most of the
minor ones) in your entire lower body...glutes,
hamstrings, and quads.

If you've already got my book "Gluteus to the Maximus - Build a
Bigger Butt NOW!", you'll likely have seen this one before.

(if you DON'T have that book and WANT to build a bigger,
better, rounder, firmer butt, it's absolutely the book you need).

I'm also including this one in my upcoming NEW book "The Best
Leg Exercises You've Never Heard Of," which I'm just putting
the finishing touches on right now.

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For this exercise, you'll need a bench (or a Step platform)
and some form of resistance - I'm using dumbbells but a
sandbag across the shoulders works just fine as well.

With this one, you're combining two lower body exercises...
first you're going to do a step up onto the bench then when you
step back down, you'll immediately drop back into a reverse
lunge.

It's a challenging exercise both from a strength and cardio
perspective.

Grab a couple of dumbbells and stand in front of the bench.



Set your left foot up on the bench.



Now step up onto the bench.



DO NOT set the other foot on the bench at the top...you want
to just stay on the left foot.



Now step your right foot back down onto the floor.



Now you're going to put your LEFT foot back into the reverse lunge.



Come all the way back down until your knee is on or near the ground.



Then come all the way back up to setting your left leg on
the bench. Then repeat the sequence.



Do your reps with your left leg on the bench then switch and
lead with your right leg on the bench. You can do this on
alternating sets (with rest period in between) or go straight
to the right leg right after.



The sequence of movement is exactly the same, just with different legs.











That's the exercise! It's an excellent one for hitting pretty
much your entire lower body in one exercise, making it a
very time-efficient and effective exercise.

As I mentioned, this one (along with MANY others) is found
in my glute-building book "Gluteus to the Maximus - Build a
Bigger Butt NOW!"

And seriously, if you DO want a better butt...rounder, firmer,
head-turning glutes...this is absolutely the book you need....
and this for women AND men.