Your best butt not only looks good in those jeans, it keeps you from injury. Strong “glutes” make a difference in every move you make during your workout and during the rest of your day. Want a strong, sculpted booty? A great butt can be yours with the right exercises! Here are a few of my favorite butt exercises for turning on the glutes. The best part all of these butt exercises can be done at home.
Stand on one leg holding a medium to heavy weight. Keep weight on your heel and hinge from your hip. Bend your knee slightly. Flex forward only as far as it takes to feel the work in the glute. Complete 10 repetitions. Repeat on the other leg.
You’ll challenge both your balance and strength with this move. Using a weight improves your balance. Using each leg individually allows imbalances to show up so you can strengthen before an injury occurs.
Lie flat on your back, knees bent, feet flat on the floor about a foot in front of your butt, arms down at your sides. Raise your right leg. Squeeze glutes as you push through left heel to raise butt, hips, torso, and chest off the floor, so only your left foot, shoulders, head, and arms remain on the ground. Slowly lower. Do 10 to 15 reps, then switch legs.
Lie on one side with your shoulders, knees, and hips stacked over each other. Keep your heels together and raise your top knee as high as possible. Avoid rolling back. Performing this against a wall can help you remain still so you can isolate the glutes. Do 15 to 20 reps and then repeat on the other side.
This one really isolates the gluteus medius. You’ll get both shape and avoid injury with this exercise.
Stand facing a step. When you place your left foot on it your knee should be no more than 90 degrees. Start with a 4-6 inch riser and progress gradually. Keeping your weight on your heel and step up with the right foot. Return to the starting position. Complete 10 steps on the left foot. Repeat on the right.
This is a great way to focus on strengthening the glutes and avoid overusing the quadriceps (top of the thighs). For best butt results step down slowly and keep the work going.
Lie on your back with your ankles and feet on a ball. Bend your knees slightly. Press your heels into the ball as you brace your core and lift your hips off the floor. Touch the hips down on the floor and immediately lift again. Do 10-15 repetitions.
From the same starting position as the bridge, lift the hips off the floor. Draw the heels toward your bum. Lift your hips as you flex your knees.
This is a great best butt move for both toning and strengthening the back of the legs. You’ll also engage the core. Don’t worry if you can’t lift the hips all the way into the pike pictured right away.
You can also try our new 5-Minute Barre Workout series below! Subscribe to us on YouTube for a new workout every week.
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