Side Booty Workout

Side Booty Workout

Kneel & Stand

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While keeping your heart rate up, this complex move will focus your glutes and improve your balance.

Kneel down on the ground. Step into a half-kneel position with one knee raised. With the front leg's heel, push off the floor and raise the other leg. Kneel down again, first with one leg and then the other. Rep on the opposite side.

Step-Up to Knee Raise

• Stand with your hands at your sides and your feet hip-width apart in front of a low, strong box or step.

• With your right foot, step onto your box and drive your left knee up toward your chest, bringing it to hip height.

• Step your right foot to the floor to return to your starting position, then return your left foot to the floor with control. This is a single rep.

• Repeat on the same side for 8–12 reps before switching sides.

Single Leg Deadlift

All-in-one glutes, lower back, and single-leg stability – Single Leg Deadlift is an exercise that should be performed gently in order to gain the greatest benefit. If it seems comfortable, try it with your hands on your waist and make sure your heel is raised to the same height as your hips. If this is difficult, start with a lesser number and gradually increase it.

Stand on one leg and slightly bend the other. To lean your upper body towards the ground, bend the knee of your standing leg and push your hips back, bending at the waist. To return to the starting posture, use your hips. Your goal is to maintain your balance during the exercise. If you're feeling really shaky.

Side-Lying Leg Lift

• Lie on your left side with your legs straight out in front of you. With your left hand, support your head.

• Raise your top leg 45 degrees and then slowly drop it. This is a single rep.

• Perform 12–15 reps on one side, then switch sides.

Hip Abduction

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For extra training on your side glutes, this is an excellent isolated workout. To make the workout more difficult, wrap a resistance band around your ankles.

Hold onto something for support with one hand while standing tall. Raise one leg out from your body, toes pointing forward rather than up. Instead of leaning your torso to the side, start the action from your hips. Try moving the leg backwards or forwards a little to see if it helps you feel your glutes working harder. If it doesn't help, hang on to something for support and limit the range of motion.

Curtsy Lunge With Kick

• Stand shoulder-width apart with your feet shoulder-width apart. hold a dumbbell in each hand and place them on top of your shoulders, palms facing in and elbows bent. this is where you'll begin.

• Take a diagonal step with your right foot behind you and lower your right knee almost to the ground. the angle of your front knee should be around 90 degrees.

• To stand back up and straighten your left leg, push through your left heel. kick your right leg out to the right side as you return to standing. that counts as one rep.

• Perform 8–12 reps on one side, then switch sides.

Backward Lunges

The backward variation activates your glutes more and puts less stress on your knees than the Forward Lunge because of the torso tilt.

Stand tall with your feet hip-width apart. With one foot, take a step back until your front knee is bent at about 90 degrees. A modest forward body tilt will highlight the glute work, but not too far forward. To get back up, push off the floor with your front heel. Rep on the opposite side.

Glute Bridge Marches

• Lie down face up, knees bent and feet hip-width apart. So that your low back presses against the floor, engage your core.

•Lift your hips from this engaged position, squeezing your glutes at the top. Please stay put.

• Now lift your right foot off the floor and pull your knee to your chest, stopping when your hip is bent at around 90 degrees.

•Rep on the opposite side, replacing your foot on the floor and quickly lifting your left foot off the floor.

•Continue marching, rotating your feet and keeping your hips elevated. On each side, perform 8–12 repetitions.

Side Lunges

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Side lunges not only work your front thighs and glutes, but they also work your inner and outer thighs.

Place your feet hip-width apart and stand tall. While pushing your hips back, lift one leg and step to the side. Maintain a straight forward knee in the direction of your toes. With the foot planted on the floor, the other leg stretches out. To get yourself up, push off the floor with the heel of your bowed leg. Rep on the opposite side.

Banded Clamshell

• Stack your hips, knees, and ankles on top of each other on your left side. Wrap a small band around your thighs slightly above your knees and bend your knees to 90 degrees.

• Lift your right knee open while keeping your feet together, then slowly lower it back to meet your left. This is a single rep.

• When performing these motions, maintain your core engaged and your back straight. Make an effort not to lean forward or backward.

• Perform 15–20 reps on one side before switching to the other.

Banded Jumping Jacks

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• Secure your ankles with a small band.

• Stand with your feet about hip-width apart and your hands at your chest in a quarter-squat position (a shallow squat).

• Jump your feet out and in for 1 rep, keeping your knees bent the entire time and landing softly.

• Perform 15–20 reps.

Bulgarian Split Squats

Single leg exercises, such as this one, can be difficult but beneficial. Backward Lunges can be used as an alternative if you don't feel ready to do it.

Place yourself in front of a couch, chair, or similar object. One foot should be resting on the higher surface behind you. Squat down by flexing your front leg's knee and hip. To get back up, push off the floor with the heel of your front leg. The front leg should bear the majority of your weight during this action, while the back leg offers support. The front knee is facing in the direction of the toes. Rep with the opposite leg.

Hip drive

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• Place your buttocks on your heels and sit on your knees with your legs together.

• Squeeze your glutes to elevate your buttocks and bring yourself to kneeling position.

• Lower your body slowly while maintaining your glutes engaged.

• Perform 15–20 reps.

Curtsy Lunges

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Forward lunges will primarily target the front of your thighs, whereas Curtsy, Side, and Backward Lunges will target your glutes. Place your feet hip-width apart and stand tall. Take a step to the side, crossing your back leg behind your front leg while keeping your hips pointed forward. Keep the majority of your weight on the front leg. To get back up, press the front foot's heel against the ground. Rep on the opposite side.

Bottoms-Up Lunge

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• Begin kneeling on the ground.

• Step forward with your left foot until you're kneeling on your right knee.

• To stand, press into your left heel and activate your glutes, lifting your right knee. Try not to force yourself off the ground. Instead, lift using your hamstrings and glutes.

• Return to the starting position by lowering your right knee to the floor..

• Switch sides and repeat.

• Perform 15–20 reps on each side.

Fire Hydrant

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The Fire Hydrant is a fantastic workout for getting a powerful glute pump. To increase the intensity, wrap a resistance band over your knees. Begin with crawling on all fours. Raise one leg to one side. Only go as high as you can without shifting your weight to one side. Maintain a firm and neutral posture with your back. Begin the movement with your glutes and hips. Rep with the opposite leg.

Lie down on your back, legs bent and pointed outwards, and soles of your feet together (toes to toes, heel to heel). Squeeze your glutes and raise your hips until your entire body is in a straight line from neck to knee.

Hip Thrust

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• Begin by sitting on the floor, knees bent and feet hip-width apart.

• With your fingers facing away from your body, place your hands on the floor just beneath your shoulders.

• Lift your hips into a tabletop position by squeezing your glutes. Keep your neck extended and your shoulders relaxed.

• Hold for 5 seconds.

• Lower your hips to the floor slowly.

• Perform 15–20 reps.

Donkey Kicks

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The Donkey Kick is a well-known glute-targeting manoeuvre. It's ideal for an all-around glute pump when combined with the Fire Hydrant in a superset. To make the exercise more difficult, wrap a resistance band over your knees. Before you begin, double-check these fitness blunders.

Get down on your hands and knees. Raise one heel towards the ceiling while maintaining a bent knee. To pull your leg up, don't arch your back; instead, start with your hips and glutes. It's all about using your glutes to lift your leg, not about raising your foot as high as possible. Rep with the opposite leg.

Glute bridge

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• Lie face up, knees bent and feet shoulder-width apart.

• Raise your hips off the floor, glutes engaged and core tightened.

• Slowly descend, fighting the need to give up.

• Perform 15–20 reps on each side.

Hip Thrust

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Because it helps your butt work against gravity at an appropriate angle, the Hip Thrust is a must for anyone wishing to create a stronger, bigger butt. To exercise your side glutes more, wrap a resistance band across your knees. Support your upper back on a couch, bed, or bench, with the lower section of your shoulder blades resting on the surface's edge. Look for a height that allows you to line up your chest and knees in a straight line. Pull your feet in close to your body, so they're just below your knees.

To lift your hips off the ground, keep your knees bent and push through your heels. Experiment with different foot postures to find one where you can really feel your glutes working.

Side Skaters

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• Stand with your feet together and crouch down by pushing your hips back while maintaining a flat back and engaged abs.

• Jump to the right as far as you can, landing lightly on the ball of your right foot.

• Jump as far to the left as you can, using your glutes to push off. on your left foot, take a gentle landing.

• Repeat, each time swinging your opposite arm forward like a speed skater.

•Perform 15–20 reps on each side.

Single Leg Hip Thrust

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The setup is the same as the Hip Thrust, but this time you'll elevate one foot off the ground. To get up, push through your heel on the floor and bring yourself up with your hips. Keep your hips level and don't let them fall to one side. Rep with the opposite leg.

Marching hip lift

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• Lie faceup on the floor with your knees bent and abs engaged.

• Squeeze your glutes while lifting your hips (as in No. 4).

• Lift your right foot off the floor a few inches and straighten your right leg. Try not to twist your hips.

• As you pick up your left foot, lower your right foot to the floor.

• Switch sides and repeat the "march," focusing on squeezing your glutes the entire time.

•Perform 15–20 reps on each side.

Single Leg Bridge

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A more difficult form of the Bridge is the Single Leg Bridge.

Lie down on your back, knees bent. Extend one of your legs. To get yourself off the floor, push up with the heel of the other leg. Maintain a level hip position. If your glutes aren't responding, try bending the extended leg and placing that foot on the knee of your bottom leg. Rep with the opposite leg.

Chair Squat Jump

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• Sit with your back straight and your feet hip-width apart in a chair.

• Jump straight up using your glutes, making sure both feet are off the ground.

•To sit in the chair, land lightly and squat slowly.

• Perform 15–20 reps.

Marching Bridge

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This exercise necessitates a high level of hip stability. It's also an excellent warm-up activity for other workouts!

Perform this exercise in the same way as the Single Leg Bridge, but switch sides with each rep and avoid letting your hips fall to the floor between reps. The important goal is to keep your hips level when you switch legs; don't turn side to side.

Diagonal Squat

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• Stand with your arms at your sides and your feet wider than hip-width apart.

• Take a diagonal step back with your right foot, move your hips back, and bend your right knee.

• Maintain a straight left leg with a flexed foot, a raised chest, and engaged abs.

• Get back to where you started.

• Switch sides and repeat.

• Perform 15–20 reps on each side..

Single-Leg Squat Reach Across

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• Stand on your left leg with your arms at your sides and your right foot hanging a few inches off the ground. It's important to note that you don't have to lift your right knee very high. This is supposed to be a comfortable, balanced stance.

• Lower into a squat by sending your hips back, bending your left knee and maintaining your right knee hovering off the ground. Reach your right arm across your body toward the outside of your left foot as you lower. Get as low as possible.

• Get back to where you started..

• Switch sides and repeat.

• Perform 10–15 reps on each side.

Hip Thrust Single-Arm Reach

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• Sit with your knees bent and your feet hip-width apart on the floor.

• Place your hands directly behind your shoulders on the floor, fingers facing away from your body.

• Lift your hips into a tabletop position by squeezing your glutes.

• Reach your right arm across your torso at a high angle, keeping your hips straight (no twisting).

• Lower your hips and place your hands on the floor.

• Switch sides and repeat.

•Perform 15–20 reps on each side.

Bridge

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The Bridge is a great first exercise since it works your glutes, back, and abs all at the same time. Working on core stability and glute strength may even aid with back pain relief. To make the workout more difficult, wrap a resistance band over your knees or choose from the additional options below. Before you begin, double-check these fitness blunders.

Lie down flat on your back. Bend your knees and raise your hips to produce a straight line from your knees to your head. Maintain a comfortable posture by keeping your heels under your knees and not leaning too far forward or backward. If you're having trouble with your back, make sure your abs are firm and that you're lifting from your hips rather than your chest.

Step-up

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• Take a position in front of a bench, chair, or stair.

• Step up onto the bench with your left foot, utilising your left glute to lift your right leg. Do not use your right foot to push off.

• Stand tall by straightening your left leg, then slowly lower your hips and bend your left knee.

• Switch sides and repeat.

• Perform 15–20 reps on each side.

Rear-foot elevated split squat

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• Step behind you with your left foot on a low seat or a low step. Stand close to the bench to avoid extending or locking your left leg.

• Lower into a lunge by sending your hips back and bending your right knee.

• To complete the rep, push up and straighten your right leg using your right glute

• Perform 10–15 reps on each side.

Side lunge shift

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• Lower into a side lunge by stepping your right foot to the side, sending your hips back, and bending your right knee.

• Shift to the other side while staying low, so your left knee is bent and your right leg is straight.

• To stand, push off your left heel.

• Step sideways again, starting with your left foot.

• Perform 15–20 reps on each side.

Power Skip

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• Jump up (skipping) from a lunge with your right foot in front and your left foot behind, lifting your right foot completely off the floor and raising your left knee high in the air.

• Land lightly on your right foot before returning to the beginning position by resting your left foot on the floor behind you.

• Perform 15–20 reps on each side.

Walking Lunge

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• With your right foot, take a step forward.

• To drop into a lunge, use your glutes, hamstrings, and core.

• Lift your left foot and take a stride forward, then descend into a lunge on the opposite side.

• Keep “walking” forward.

• On each side, do 15 to 20 "steps."

Rear-foot-elevated deadlift

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• Step behind you with your left foot on a low seat or a low step. Stand near enough to the bench to avoid extending or locking your leg.

• Hinge forward at the hips with your back straight. Note that you should only bend forward as far as you can without allowing your back to twist.

• Return to a standing position by using your glutes and hamstrings.

• Switch sides and repeat.

• Perform 15–20 reps on each side.

Single-leg hip lift

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• Lie facedown on your back, knees bent, arms at sides, and feet shoulder-width apart.

• Hug your left knee to your chest with both arms.

• Lift your hips off the floor by pushing up with your right glute and core engaged.

• Hold for 5 seconds.

• Lower yourself to the ground and transfer sides while clutching your right knee.

• Repeat the lift, this time focusing on your left glute.

• Perform 10–15 reps on each side.

Single-leg deadlift

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• Stand on your right leg, slightly bending your knee.

• In a deadlift, keep your back flat while hingeing forward at the hips, sending your left leg behind you and your arms toward the floor. Keep in mind that you should only go as low as you can without twisting your back

• To stand, use your right hamstring and glute.

• Switch sides and repeat.

• Perform 15–20 reps on each side.

Hip drive step-up

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• Begin by kneeling on the ground.

• Take a step forward with your left foot.

• Stand by using your glutes and hamstrings.

• Using your right foot, step up onto the step.

• Step up by engaging your glutes and hamstrings.

• With your left foot, take a step back.

• Return to a kneeling position before transferring to a seated position.

• Switch sides and repeat.

•Perform 10–15 reps on each side.

Supported single-leg squat

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• Stand in a doorway, close to a wall, or next to a stable chair or other support.

• With your right hand, grip the chair (or support) and elevate your right leg a few inches off the floor.

• Extend your hips backwards.

• Using the chair for support, engage your left glute and lower into a single-leg squat.

• Straighten your leg and stand up, leaning on the chair for support.

• Switch sides and repeat.

• Perform 15–20 reps on each side.

Side step-up

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• Face a secure chair or bench with your right side.

• Sit in the chair with your right foot.

• Lift off the floor while activating your right glute and straightening your right leg. Don't use your left foot to push off. Lift with your right glute.

• Lower by bending your right leg and throwing your hips back.

• Perform 10–15 reps on each side.

Bottoms-up lunge to crossover lunge

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• Place your left foot forward and kneel on your right knee.

• Squeeze your glutes at the top and push down into your left heel.

• Take a diagonal step forward with your right foot across your torso.

• Lower into a crossover lunge by bending your knees.

• Return to standing by pushing off your right heel..

• Take a step back with your right foot and return to the starting position.

• Perform 15–20 reps on each side.

Single leg sit-to-stand

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• Sit on the chair's edge with your back straight, left leg straight out in front of you, and right leg bent and foot on the floor.

•Push up to a standing position using only your right glute and right leg. You can balance by softly contacting the floor with your flexed left foot, but don't put any weight on it.

• Slowly sit down by pushing your hips back.

• Switch sides and repeat.

• Perform 10–15 reps on each side.

Dumbbell Fire Hydrant Circle

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• Get down on your hands and knees to begin.. To keep a dumbbell in position, position it behind your left knee and squeeze your leg around it. This is where you'll begin.

•Lift your left leg out to the left, keeping your knee bent, with your core engaged and back flat. Continue to circle your leg back until the bottom of your foot is facing the ceiling and it is behind your torso. Make sure your butt is squeezing the entire time.

• Return your leg to the beginning position slowly. This is a single rep.

• Do 8–12 reps on each side, then switch sides.

Crossover lunge

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• Stand with your feet shoulder-width apart and lift your left foot, crossing it behind your right foot by stepping backward and to the right.

•Perform a lunge from this crossing position, using your glutes, core, and hamstrings to lower your body.

• To stand, push off with your left foot.

• Switch sides and repeat.

• Perform 10–15 reps on each side.