Best Butt Builder – Box Drills

If I were a woman and wanted to shape and harden my butt, box drills would be my leading exercise.  (I do them once a week because they’re also awesome for performance)  I see a lot of women stepping up onto boxes, even doing shallow ply metrics, but stepping up with a single leg onto a box isn’t explosive.  If you want a hard and shapely butt and legs, you have to do explosive work.  Box drills are where you start standing on a platform (6-24 inches high), and then step off to the sides, front and rear – with a single leg.  When your toes hit the ground – you explode back up onto the box.  (There is NO pause on the ground)  It’s important to do these drills in all directions so the legs are evenly worked and strengthened.  I also recommend doing them on a box as high as you can manage.  Try performing 10 sets of box drills working each leg 10 reps in each direction.  That will total 600 reps (10 to the front, 10 to the side, 10 to the rear – then 30 on the other leg – times that by 10 because you will be doing ten sets)  This sounds like a lot of work but it shouldn’t take more than 20-30 minutes.  If you do this 3 times a week and eat correctly, you will be stunned at what happens to your butt, thighs and calves.  These drills will also improve your speed and explosiveness in all directions at any sport

I did this routine yesterday to see how long it would take.  Doing 10 sets of box drills (600 reps total) with one set of hamstring curls followed by one set of calf raises in between each set – 30 minutes total.  The only equipment you need is a platform but you could do them off stairs by turning your body to accommodate the differing directions of movement.

Box drills build hard butts.     A Dena 2012 043                                      

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