Leg & Booty Burn - Beginner & Level Up Options
1 round, 8 reps eachLevel Up: Repeat up to 3 rounds. Increase reps up to 15. Rest 30 seconds between sets.
Quick Butt Workout
8 Minute COBA Burn
The 8-Minute COBA Burn is an intense glute workout that tones and strengthens your butt in just 8 minutes using the COBA Board's resistance capabilities.
Squat (Regular)
COBA's Squat (Regular) effectively targets and strengthens the glutes, quads, and hamstrings, enhancing lower body strength and stability.
Lunge (Reverse to Step Up)
COBA's Lunge (Reverse to Step Up) combines a reverse lunge with a step-up to effectively target the glutes, quads, and hamstrings, enhancing lower body strength, balance, and coordination.
Cable Pull Through
COBA's "Cable Pull Through" targets the glutes and hamstrings, enhancing lower body strength, hip hinge movement, and improving posterior chain stability.
Deadlift (Single-leg)
COBA's "Deadlift (Single-leg)" targets the glutes, hamstrings, and core, enhancing lower body strength, balance, and stability.
Abduction
COBA's "Abduction" exercise targets the outer thighs and glutes, enhancing hip strength and stability.
Glute Bridge
COBA's "Glute Bridge" targets the glutes and lower back, enhancing hip strength, stability, and overall lower body power.
Kickback
COBA's "Kickback" exercise effectively targets the glutes, enhancing strength and tone while also improving hip extension and stability.
Quick Butt Workout
8 Minute COBA Burn
The 8-Minute COBA Burn is an intense glute workout that tones and strengthens your butt in just 8 minutes using the COBA Board's resistance capabilities.
Squat (Regular)
COBA's Squat (Regular) effectively targets and strengthens the glutes, quads, and hamstrings, enhancing lower body strength and stability.
Lunge (Reverse to Step Up)
COBA's Lunge (Reverse to Step Up) combines a reverse lunge with a step-up to effectively target the glutes, quads, and hamstrings, enhancing lower body strength, balance, and coordination.
Cable Pull Through
COBA's "Cable Pull Through" targets the glutes and hamstrings, enhancing lower body strength, hip hinge movement, and improving posterior chain stability.
Deadlift (Single-leg)
COBA's "Deadlift (Single-leg)" targets the glutes, hamstrings, and core, enhancing lower body strength, balance, and stability.
Abduction
COBA's "Abduction" exercise targets the outer thighs and glutes, enhancing hip strength and stability.
Glute Bridge
COBA's "Glute Bridge" targets the glutes and lower back, enhancing hip strength, stability, and overall lower body power.
Kickback
COBA's "Kickback" exercise effectively targets the glutes, enhancing strength and tone while also improving hip extension and stability.
Quick Butt Workout
Here’s a deep dive into our Quick Butt Workout. Learn about each exercise, which muscles they target, and how they’ll benefit you to achieve your best body. Each of these COBA exercises is designed to maximize your workout efficiency, helping you achieve a balanced and strong physique. Whether you're aiming for muscle growth, weight loss, or improved athletic performance, these exercises offer a fun and effective way to reach your fitness goals.
Squat (Regular)
The COBA "Squat (Regular)" is a fundamental exercise that primarily targets the glutes, quads, and hamstrings. This exercise involves lowering your hips from a standing position and then returning to stand. By engaging these major muscle groups, regular squats help to build lower body strength, improve mobility, and enhance overall stability. Squats also activate your core muscles, contributing to better posture and balance. As a compound movement, squats increase calorie burn and contribute to muscle hypertrophy, aiding in weight loss and muscle definition.
Lunge (Reverse to Step Up)
The COBA "Lunge (Reverse to Step Up)" combines a reverse lunge with a step-up, offering a dynamic exercise that targets the glutes, quads, hamstrings, and calves. Starting with a reverse lunge and transitioning into a step-up engages your lower body muscles more intensely, promoting strength, balance, and coordination. This exercise enhances your lower body power and agility, making it excellent for functional fitness and athletic performance. It also improves stability in the knees and hips, which is essential for preventing injuries and maintaining overall joint health.
Cable Pull Through
The COBA "Cable Pull Through" targets the glutes, hamstrings, and lower back. This exercise involves pulling a cable through your legs from a hinged position, emphasizing the hip hinge movement. By isolating the posterior chain, the cable pull-through strengthens the glutes and hamstrings, improving your hip extension and overall lower body strength. This exercise is particularly beneficial for enhancing athletic performance, as it translates to better power and speed. It also supports lower back health by promoting proper hip movement and reducing the risk of injury.
Deadlift (Single-leg)
The COBA "Deadlift (Single-leg)" is a unilateral exercise that targets the glutes, hamstrings, and core. By performing deadlifts on one leg, you challenge your balance and stability, leading to greater muscle engagement and coordination. This exercise strengthens the posterior chain, improves hip stability, and enhances lower body strength. It is excellent for correcting muscle imbalances and improving functional fitness. Single-leg deadlifts also promote core stability, which is crucial for maintaining good posture and preventing injuries during other physical activities.
Abduction
The COBA "Abduction" exercise focuses on the outer thighs and glutes, specifically targeting the gluteus medius and minimus. This exercise involves moving your leg away from your body's midline, which strengthens the hip abductors and improves hip stability. Strong hip abductors are essential for maintaining proper alignment of the knees and pelvis, reducing the risk of injuries. Abduction exercises also enhance your overall lower body strength and contribute to a well-rounded and toned appearance of the hips and thighs, helping you achieve your fitness goals.
Glute Bridge
The COBA "Glute Bridge" primarily targets the glutes, lower back, and core. This exercise involves lifting your hips towards the ceiling from a supine position, engaging the gluteus maximus and hamstrings. Glute bridges are excellent for strengthening the posterior chain, improving hip stability, and enhancing lower body power. This exercise also activates the core muscles, supporting better posture and lower back health. By regularly performing glute bridges, you can achieve a firmer, stronger butt and a more stable and injury-resistant lower body.
Kickback
The COBA "Kickback" is a targeted exercise that effectively works the glutes, specifically the gluteus maximus. This exercise involves extending your leg backward in a controlled motion, isolating the glute muscles and enhancing hip extension. Kickbacks help to build a firm, toned butt and improve overall lower body strength. They also promote better hip mobility and stability, which is crucial for various physical activities. By incorporating kickbacks into your routine, you can achieve a well-defined and strong posterior, supporting your overall fitness goals.
Get ready to transform your glutes with COBA's Quick Butt Workout! This intense, 8-minute routine will target every angle of your glutes, ensuring a firm, lifted butt. Embrace the burn and watch your hard work pay off—let’s make every minute count and achieve that dream booty together!
