Your glutes are the powerhouse of your body, supporting your spine, stabilizing your hips, and shaping your silhouette. If you’re ready to build strength and curves, these five moves will help you tone, lift, and define your butt like never before.
5 Moves to get that Killer Butt:
Ass on the Grass
Muscles Worked: Calves, Glutes, and Quadriceps
Stand on the mat with your feet slightly more than shoulder-width apart. Keep your upper body straight – from your glutes to your neck, all in one straight line. Push your hamstrings back and squat down completely. Go as low as you can and come back up. Repeat.
Sets and reps: 3 sets x 15 reps
Donkey Kicks
Muscles Worked: Glutes and Lower Back
Begin on all fours. Keep your hands shoulder-width apart, and your knees right under your hips. Bend your left knee to about 90 degrees and flex your left foot. Lift your left knee to your hip level and kick backwards. Come back to the start position and repeat. Do the same with the other leg.
Sets and reps: 6 sets (3 sets/leg) x 15 reps
Rainbows
Muscles Worked: Glutes, Hamstrings, and Core
This workout strengthens your glutes. Get down on all fours, with your palms facing downwards and in line with your shoulders. Your knees and palms should both be shoulder-width apart. Contract your abdominal muscles to engage your core. Keep your back straight and raise your left leg to about 45 degrees on the side of your body. Make an arch with this leg. Go down and beyond to overlap with your right leg, just like a complete rainbow. Return to the kneeling position. Repeat with the right.
Sets and reps: 3 sets x 30 reps (15 reps for each leg)
Bear Plank Leg Lifts
Muscles Worked: Core, Legs, Glutes, and Shoulders
Begin in plank position and lift your left leg, pushing your heels upward towards the ceiling. Push as far as you can to feel the pull in your glutes and hamstrings. Keep your upper body in a straight line. Push up, hold, release, and repeat with the other leg.
Sets and reps: 6 sets (3 sets per leg) x 15 reps
Single Leg Deadlift
Muscles Worked: Hamstrings, Glutes, Adductors, Hips, and Lower Back.
Start by balancing your body weight on your right foot. Push your left foot backward and bend down. Stretch your arms downward and perpendicular to the ground. Your left heel, glutes, and shoulders should be in a straight line. Hold the position for a few seconds before coming back to the start position. Rest, and repeat.
Sets and reps: 3 sets x 5 reps
These are the 5 best booty workouts that will get you that sexy butt you’ve always been longing for. Get ready, girls, a super-hot butt is just 5 moves away!