It’s easy to build a stronger booty by doing exercises that target the muscles in your glutes. Since your glutes are the biggest muscle group in your body they respond quickly and you’ll be able to see results soon.
Your glutes include three different muscles—the gluteus maximus (the largest muscle), the gluteus medius, and the gluteus minimus.
The key to reaching your booty goals is to hit all of these muscles from different angles and with a variety of exercises. While you can’t always change the shape of your glutes, you can strengthen and tone them with the right exercises.
Here are some must-try glute exercises:
Squats
Squats are a staple of any basic lower body workout. They’re key for targeting the gluteus maximus, the largest muscle in the lower body. They also work the hips, thighs, calves, and core.
How to do it:
- Stand with feet hip-width apart (you could hold weights in your hands)
- Bend your knees and lower into a squat, keeping your knees behind your toes. Imagine that you’re sticking your butt out behind you, but keep your upper body upright and contracted.
- Press into your heels to stand up.
- Repeat for 2 to 3 sets of 8 to 16 reps
Lunges
Lunges are a favorite butt exercise. They put you in a staggered stance, so your glutes are firing to stabilize your body.
How to do it:
- Stand with your 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 lean forward, gending your knee past your front toes. Make sure you keep your front heel on the ground.
- Press into the heel of your front foot to stand.
- Repeat for 1 to 3 sets of 12 to 16 reps.
Add some variety by using side lunges or back lunges to target different parts of your glutes and challenge your stabilizing muscles.
Side Squats with Resistance Band
This move targets the smaller muscles of the gluteus medius and minimus.
How to do it:
- Use a resistance band with medium to light tension on it. Place the band under your feet and stand with feet hip width apart. Hold the handles or ends of the band one in each hand.
- Take a wide step out to the right into a squat, keeping tension on the band.
- Step the left foot in and continue stepping out and squatting to the right, all the way across the room.
- Repeat the other way or for about 1 to 3 sets of 8 to 16 steps.
Note: Turn this into a full body exercise by holding the handles of the resistance bands with your arms bent to get an isometric exercise for the biceps.
Hip Extensions
Here’s a perfect exercise for targeting your glutes in a more focused way.
How to do it:
- Begin on your hands and knees, place your hands directly under your shoulders, knees directly under your hips.
- 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.
Note: Squeeze a weight in the back of your knee or use ankle weights for added intensity.
5. One-Legged Deadlifts
Traditional deadlifts are good for your glutes, hamstrings and lower back, but this one-legged version targets your butt. Form is very important here. Skip this exercise if you have any back problems.
One legged exercises add intensity because it brings in your stabilizing muscles.
How to do it:
- Holding weights, take the left leg back behind you about a foot or so, lightly resting on the toe.
- Hinge from the hips and slowly lower the weights towards the floor as far as your flexibility allows.
- Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back.
- Squeeze the glutes of the working leg to raise back up.
- Do 1 to 3 sets of 8 to 16 reps on each side.
Try these kick-butt exercises and let us know how you like them. Tag @movecollective.co in your workout picture on Instagram.