By Liz Neporent, Suzanne Schlosberg, and Shirley Archer from "Weight Training For Dummies, 3rd Edition"
The kneeling butt blaster works your butt with some emphasis on your hamstrings, too. Add an ankle weight to this exercise or squeeze a small dumbbell in the well of your knee to give yourself an extra challenge.
Make sure to keep your abdominals pulled in on this exercise, especially if you’re prone to lower back discomfort.
1. Look at the muscles you’re working — glutes and hamstrings.