Your Cart is Empty

Booty Busting Series--Best Exercises to Build that Butt #25: Super Dogs

January 13, 2015 1 min read

Looking for a wicked exercise that will KILL your glutes? This movement is a combination of the "Superman" and "Bird Dog" exercises. Not only does it give you the same excellent workout, but there's far less strain on your lower back. You'll love how this feels on your back and glutes, and you'll even get a bit of a core and upper body workout!

Super Dogs

Start on your hands and knees--hands directly under your shoulders, knees beneath your chest. Keep your head up and your back straight. Slide your hips backward until your right heel is touching your butt, extending your left leg at the same time. [caption id="" align="aligncenter" width="532"]

Source: allimckee.wordpress.com

Holding yourself in that position, raise your left leg from the floor. Lift as high as you can, feeling the burn in your glutes, hamstrings, and lower back. Keep that knee straight, but lift using the power of your core and hips.

Repeat as desired, and don't forget to hit your right leg!  

Resources: http://www.musclemag.com/add-mass-to-your-ass/http://allimckee.com/bodyweight-training/the-superdog-exercise

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Fast, Express Shipping.

'Due to COVID-19, online stores are experiencing some shipping delays. We apologize for any inconvenience this may cause and we assure you that we are working hard with our shipping partner UPS to get you your order out to you as quickly as possible. Thanks for your support and understanding.'

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it just takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.