7 Must-Try Exercises for a Lifted and Toned Booty
Strong glutes are important for your overall health. They are the largest muscle group in your body and play a crucial role in supporting and enabling various movements.
These seven booty exercises can help you strengthen your buns, promote good posture, improve mobility, and stabilize your hips. (Who knew butt exercises could have such a lasting impact?)
All you need is this list of exercises and the will to be consistent, and you’ll get one step closer to a better butt!
The following are 7 of the best butt exercises you can do from home. You can incorporate them into your existing workouts or do them all together for one killer, butt-kicking workout!
If you do them as an exercise program, perform 8-10 repetitions of each movement. These moves are all bodyweight except for the resistance band butt blaster—but this move can be modified without the resistance band, too.
1. Basic Squat Exercise
Photo Credit: Get Healthy U
The basic squat is an effective lower body move that strengthens all leg muscles including glutes, quads, hamstrings, and calves. You can stick to bodyweight at first, and add additional resistance as you build muscle strength.
How To Do A Basic Squat:
- Stand tall with your feet hip-distance apart. Your hips, knees, and toes should all be facing forward.
- Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.
2. Skaters
Photo Credit: Get Healthy U
Skaters are a cardiovascular exercise where you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. The strengthening part of this exercise is mostly focused on quads and glutes. However, an added benefit to this move is a strengthening of your medial glute- or the outer thigh.
How To Do Skaters:
- Start with your legs slightly wider than shoulder-distance apart and arms at the sides.
- Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
- Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion—arms alternate as you switch sides like a speed skater.
3. Squat Jumps Exercise
Photo Credit: Get Healthy U
How To Do Squat Jumps:
- Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
- Jump straight up and swing arms overhead. Return to squat.
4. Resistance Band Butt Blaster Exercise
Photo Credit: Get Healthy U
The resistance band butt blaster is a unique way to strengthen your glutes without having to do any squats or lunges or even put body weight on your knees. The resistance band provides a unique opportunity to find new ways to complete exercises that might otherwise be impossible.
Note: You don’t have to use a resistance band if you don’t have one; it can easily be modified as bodyweight-only.
How To Do Resistance Band Butt Blasters:
- Kneel on the floor and wrap band under the right foot, and place hands down under shoulders holding handles against the floor.
- Lift right knee off the floor slightly and push the right foot back to extend leg straight against the band, squeezing your glute.
- Release slowly, bringing the knee back into a bent position. Continue for desired reps and switch feet.
5. Glute Bridge Exercise
Photo Credit: Get Healthy U
How To Do Glute Bridges:
- Lie on back with bent knees hip-distance apart, and feet flat on mat stacked under the knees.
- Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold, squeezing tight, and return to the mat with control. Repeat for the desired number of reps.
6. Plié Squats
Photo Credit: Get Healthy U
How To Do Plié Squats:
- Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle.
- Bend knees and lower your torso, keeping your back straight and abs tight.
- Squeeze your glutes and come to a standing position.
7. Cross Behind Lunges
Photo Credit: Get Healthy U
How To Do Cross Behind Lunges:
- Begin standing with your feet hip-distance apart.
- Transfer your body weight onto your left leg and cross your right foot behind your left leg keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight, and chest lifted to keep your weight in the front leg. Step back to the start position and repeat on the other side.
You don’t have to visit a plastic surgeon to get a bigger butt. Use this booty