View On One Page. A do-anywhere exercise, try standing booty kicks the next time you're brushing your teeth. Stand tall, and place your hands on your hips. Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed, and work on lifting your heel as high as you can without leaning your torso too far forward.
Best Butt Exercises
Secondary navigation
Along with a healthy diet, incorporating glute training days into your workout regimen can help reduce lower back and knee pain, improve your posture, and help you perform daily tasks with ease 1. While there are many exercises out there, choosing the right ones will help you grow a strong, healthy butt faster and more effectively. Your butt plays a key role in hip extension, abduction , and rotation, and selecting exercises that target each movement pattern will help sculpt and strengthen your glutes 2. Glute bridges are a great exercise for all levels, and the movement pattern is similar to the more complex exercises featured below. You can perform this exercise with a dumbbell or loop band, or without any equipment. Hip thrusts are one of the most popular and efficient exercises for growing and strengthening the glutes. Ensure your chest is in the same position throughout the whole movement. Focus on using your pelvis to drive this movement. This low load exercise is great for improving your range of motion, stabilizing your core and lower back, and targeting your glutes.
Standing Booty Kicks
If you sit at a desk or a makeshift couch desk all day, regular butt workouts at home are one of the best things you can do for your body. Not to mention it's also the path to getting a truly show stopping booty worthy of Jennifer Lopez. You don't need to be in a gym or a bootcamp class to engage your glutes. Here are 14 butt exercises you can do right from the comfort of your living room that will help you build strength. All of these exercises can be done without equipment or using objects you find around the house but if you want to challenge yourself, grab a kettlebell or a set of dumbbells for added weight. You can perform these moves as a full butt workout circuit or pick and choose one or two to squeeze in between Zoom calls. Your glutes will thank you. Start standing with feet shoulder-width apart. For an added challenge, hold a dumbbell or a water bottle or even wine bottle in each hand at waist level, palms facing you.
Spice up your typical butt workout with any or all! Learn how to master your form with the GIFs below, then go forth and get your glute on. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Whitney Thielman. Stand tall with feet hip-width apart. Step left leg diagonally behind right leg and bend knees to lower into a lunge. Keep spine long, shoulders rolled down, and back and abs tight.