Hey there! Are you ready to get a seriously amazing, round and lifted butt? A strong and shapely butt not only looks fantastic, but it can also improve your overall strength, balance, and functional movement.
Here are 6 exercises that will help you achieve the booty of your dreams:
Squats: Squats are the OG of butt exercises. They work the gluteal muscles (the gluteus maximus, medius, and minimus) as well as the quadriceps, hamstrings, and calves. To do a squat, stand with your feet hip-width apart and your hands by your sides. Engage your core and lower your body down as if you were sitting back into a chair, keeping your chest up and your knees behind your toes. Push through your heels to stand back up. You can do squats with or without weights, depending on your fitness level.
Lunges: Lunges are another great exercise for targeting the gluteal muscles. To do a lunge, step forward with one foot and lower your body down until your thigh is parallel to the ground. Make sure to keep your front knee behind your toes and your back knee hovering above the ground. Push through your front heel to return to the starting position, and then repeat with the other leg. You can do lunges with or without weights, or try adding a lateral lunge to target the outer glutes.
Glute bridges: Glute bridges are a simple but effective exercise for strengthening and toning the butt. To do a glute bridge, lie on your back with your knees bent and your feet flat on the ground. Engage your core and lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down and repeat for the desired number of reps. You can make this exercise more challenging by holding a weight on your hips or by lifting one leg off the ground.
Step-ups: Step-ups are a great way to work the butt and the legs. To do a step-up, stand in front of a step or bench and place one foot on top of it. Engage your core and push through your heel to lift your body up, bringing the other foot up to meet the first. Lower your body back down and repeat with the other leg. You can make this exercise more challenging by holding weights or by using a higher step.
Deadlifts: Deadlifts are a compound exercise that targets the glutes, hamstrings, and lower back. To do a deadlift, stand with your feet hip-width apart and hold a weight in front of your thighs. Engage your core and hinge at the hips to lower the weight down towards your feet, keeping your chest up and your back straight. Squeeze your glutes to stand back up. You can do deadlifts with a barbell, dumbbells, or a kettlebell.
Clam shells: Clam shells are a great exercise for targeting the gluteus medius, the muscle that helps stabilize the hip joint. To do a clam shell, lie on your side with your legs bent and stacked on top of each other. Engage your core and lift the top knee up towards the ceiling, keeping your feet together. Lower your knee back down and repeat for the desired number of reps. You can make this exercise more challenging by adding a resistance band around your thighs.