Strong, lifted glutes, like all good things, come with a little dedication. For beginners with booty goals, it only takes one thing to get to where you want be with your body: consistency. Use the following glute moves to mix and match into your weekly workout routine to get strong thighs, glutes, and lower back muscles. And remember: pay attention to your form. If something doesn’t feel right, ask a personal trainer for some guidance.
- Free weights
- A yoga mat
- A bench, box, or stairs
Booty Exercise #1: Curtsy Lunges
Targets: inner thighs; gluteus medius
Begin with feet hip-width apart. With your right leg, step diagonally to the behind and extend past your left leg. Focus on dropping your right knee just above the floor to engage the glute and return to the starting position. Alternate with the left leg and repeat ten times on each leg for one set.
Booty Exercise #2: Step Ups
Targets: quadriceps; hamstrings; glutes; calves
Step up on a box, meeting both your feet together, following your hips forward and engaging your glutes so you are standing straight up. Instead of hopping down, step down with the same leg you used as your first step up. Once this is no longer a challenge, you can hold a dumbbell in each hand for a weighted workout.
Booty Exercise #3: Leg Raises (Side and Rear)
Targets: anterior hip flexors; lower back
Side Leg Raise – Standing up straight, lift your leg out to the side and quickly return to the starting position without touching your foot back to the floor. Continue for thirty seconds. Note: engage your core to take the pressure off your lower back and focus on stabilizing for an added thigh workout.
Rear Leg Raise – Standing up straight, lift your leg straight behind you, engaging the glutes. Don’t wait for the gym for this exercise – since it’s a standing exercise, you can do this making breakfast, waiting for coffee to brew, folding laundry…the possibilities are endless.
Booty Exercise #4: Plié Toe Squats
Targets: thighs; hamstrings; glutes
Begin standing with your legs wider than shoulder width with your toes turned out. Lower down into a wide squat, keeping your weight in your heels to target your glutes. When in your squat, rise onto your toes and hold for a second before returning to the standing position. Repeat.
Booty Exercise #5: Jump Squats
Targets: quadriceps; hamstrings; gluteals; lower back; abdominals (plus a cardio boost!)
Begin with feet just wider than hip width apart and lower your butt into the squat position. Focus on keeping your chest high, making sure your knees are not inching over your toes, and engaging your glutes by sitting back into the squat. Instead of slowly returning to the starting position, you are going to jump up from the squat position. Concentrate on bringing your landing back into your heels and into a deep squat to maximize your effort. Time yourself and see how many you can do in 30 seconds, then try to beat your record for four rounds.
Booty Exercise #6: Bridges
Targets: glutes; core; hamstrings; adductors
Bridges are a great way to target your glutes, and can be modified with weight as you feel yourself getting stronger. Begin by lying on your back with your knees bent and arms at your side. Raise your hips to create a straight line with your knees, squeezing the glutes to engage your muscles and releasing as your lower your hips just above the ground. Kick it up a notch and challenge your balance and stability by outstretching one leg to perform one set, then alternate to perform with other leg.
Booty Exercise #7: Deadlifts
Targets: back and upper body; glutes; hamstrings
Begin with straight leg deadlifts with dumbbells or a barbell as you progress to heavier weights. Start with the weights on the floor and reach down. Grab the weights and bend your knees into a squat position. Lift up on the weights, making sure your back is in a neutral position with your spine straight. Straighten up all the way, weights down by your sides, legs straight, back up. Repeat.
Booty Exercise #8: Leg Press
Targets: hamstrings; lower glutes
Keep feet hip-width apart towards the top of the plate with your toes pointing slightly out. Press slowly, extend legs fully, and then bring them back to the starting position. Repeat.
Not sure where to start on your journey to strong glutes? Worried you won’t have proper form? Try a free personal training session! We can help you create a personalized plan to reach your workout goals.