Intermediate butt exercises using a bench

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The single leg sit stand on the bench is an intermediate level exercise that challenges your balance and targets the quads and glutes.

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The split dumbbell lunge is a challenging lower body exercise that targets the glutes, quads and hamstrings.

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The frog kick on the bench is an intermediate lower body exercise. This exercise works the muscles of the inner thighs and buttocks and is an excellent toning and shaping tool for the backside.

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The straddle jump ups on the bench really work the muscles of the lower body exercise. This plyometric exercise hits the quads, hamstrings, buttocks and calves.

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The four point superman on the bench is an intermediate core exercise. This exercise requires a great amount of core strength and stability to be done properly.

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The one legged sit squat is an intermediate exercise that requires a great deal of strength and balance. This exercise should only be performed by individuals with the required core stability and muscle coordination.

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The stability ball dolphin is an intermediate lower body exercise that uses the bench to add an element of instability. This exercise trains both the buttocks and the lower back.

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The single leg glute bridge on the bench is a challenging intermediate lower body exercise. This exercise really targets the glutes when only a single leg is used because the muscle becomes totally isolated.

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The single leg jump up is an intermediate plyometric exercise that combines the power and speed element of a jump up with the balance and coordination needed in a single leg exercise.

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This is a beginner plyometric exercise that builds explosive speed and power in the legs and core.

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This is an intermediate plyometric exercise that uses the medicine ball to add weighted resistance. This exercises helps increase coordination, explosive power and speed.

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The bench superman is a challenging full body exercise that targets the glutes, shoulders and core.

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