9 Best Butt Exercises for a Strong, Shapely Booty

9 Best Butt Exercises for a Strong, Shapely Booty

This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)

  • Stand with your legs shoulder-width apart.
  • Sit back to a squat, bringing your fists close to your chin.
  • Then bring your left leg straight behind you while extending your arms forward.
  • Return to the squat position, then repeat on the other side.
  • Continue alternating sides for one minute.
  • As you squat, remember to keep your weight back on your heels.
  • Stand with your right side to a secure chair or bench, and place right foot on the chair. Engaging your right glute, lift off the ground, straightening right leg. As with the step-up, do not push off your left foot (the one on the ground). Focus on engaging only the right glute to lift. Lower by sending hips back and bending the right leg.
  • Reminiscent of chair pose in yoga, the heel raise will get your calves and quads burning, as well as your back and shoulders. If you want to make it more challenging, alternate heel raises
  • Stand with feet staggered, one foot forward and one foot back, about 3 feet apart.
  • Bend both knees and lunge straight down, sending the back knee towards the floor.
  • Try not to lunge forward over the front knee.
  • Press into the heel to stand and repeat for 1 to 3 sets of 12 to 16 reps, holding weights for added intensity

 

  • Hip Extensions

    While the previous compound exercises are the go-to choice for walking multiple muscles at the same time, hips extensions are wonderful for targeting the glutes in a more focused way.

     

    Do It Right

    • Get on the hands and knees, hands directly under the shoulders, knees directly under the hips.
    • Squeeze a weight in the back of the right knee or use ankle weights for added intensity.
    • Keeping the right knee bent, lift the right leg up until it’s level with the glutes.
    • Lower and repeat for 12 to 16 reps on each side.

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