Top 7 Butt Exercises
These seven booty-firming moves will sculpt, tighten, and tone like nothing else
How it works: “The best way to make that booty pop is to work it from all angles,” Katrina explains. This workout mixes up the usual squat-and-lunge routine to ensure you hit muscles you never knew you had. But you’ll know you have them the next day when the soreness sets in! “You’ll love each of these moves for their unique burn,” she adds. Complete three sets of each move with one minute breaks in between sets. This, Katrina says, ensures you fully fatigue the muscles while keeping your heart rate up.
Total Time: up to 30 minutes
You will need: Free weights, Kettlebell(s), Resistance band, Swiss ball
- Plyo Squats
This exercise will work your quads and glutes.
Stand in the same start position as a squat. First do a regular squat, later engage your core and jump up. When you land, lower your body and return it to the squat position again.
Continue the squat jumps nonstop for 30 seconds.
Reps: AMRAP for 30 seconds
- Booty Planks
(A) Start in the standard plank position.
(B) Raise your right leg about three inches off the ground, point your toes out and keep your leg straight. Make sure to keep your torso still and carefully and quickly move your leg up and down 5 times, firm your glutes, hamstrings and quads. Go back to the starting position. This is one repetition. Repeat this 9 more times and switch to your other foot and do it 10 times.
Complete 15 to 20 pulses, then switch legs.
Reps: 15 per side
3. Donkey Kicks
From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position
Repeat 15 to 20 each side, then switch legs.
Reps: 15-20 per leg
- Booty Swings
Grab a kettlebell with both hands. Bend at the creases of your hips while keeping your back neutral from the neck down. Then pull the kettlebell towards you and hike it back between your legs. Again, neutral spine. Use your glutes and legs to swing the kettlebell back up to chest level. The spine must not overextend. Arms must not exert too much strength save for grip. Power will come from the legs.
Repeat these alternating arm swings for one minute.
Reps: AMRAP for one minute
A.Lay on back with feet on an exercise ball, hands pressing into the ground for support.
B.Curl the ball toward you using heels and lift hips and booty up, then roll the ball back out until legs are straight (but don’t lock knees), keeping booty lifted off the floor.
- Sexy Back Deadlifts
Deadlifts – this exercise targets your glutes, quads, lower back, and hamstrings. People often overlook it as they think that only muscle-bound advanced lifters can do. This exercise is great for weight lifters at any level and will help you develop practical strength which will make you look great and make it easier to perform the daily lifting tasks.
Kneeling Leg Lifts
Get on all fours on the floor and make sure your arms are nice and stable and directly in alignment with your shoulders. Keep your hands on the floor and lift your right leg behind you in an L shape, as if you’ve got a weight cinched under your knee and you’re trying to lift it off the floor. Lower it back down and repeat again.