Upper Booty Workout
Lateral Lunge with Burpee Walkout
If you want to improve your functional movement patterns, this exercise is a great place to start. You'll sit into a squat position from the lateral lunge position before stepping your feet back into a plank.
Curtsy Lunge with Towel
Curtsy lunges may appear to be a basic dancing technique, but they sculpt your inner thighs and quads as well. The core and arms are also strengthened by holding the towel taut.
Single-Leg Glute Bridge
This bridge's small pulses result in tremendous improvements for your booty. While completely extending your hips and leg, your glutes will have to work extra hard to keep you balanced. To assist steady your body, keep your shoulders grounded.
It's sometimes necessary to take things slowly in order to tone things up. This pendulum lunge takes balance to a new level in a controlled movement, as your gluteus maximus works overtime to assist hold your posture.
This hip abduction, which combines a bridge and a leg raise, is all about small, controlled movements. A sturdy basis is created by pressing your shoulder blades and standing foot into the floor.
Predator Split Jacks
Increase your cardio while increasing lower-body strength. You'll use your arms, shoulders, and back to assist create maximum force in this split jack variant from BJ Gaddour.
Hip Raise with Foam Roller
The unstable tube underfoot encourages you to tighten your glutes (and your abs!) to reach full extension and maintain balance in this bridge, which is generally reserved for recuperation.
Overhead Lunges with Slam Ball
Every part of your buttocks will be strengthened with these forward lunges. Holding resistance above sculpts your abs and arms even more.
Bridge Tap Hollow Hold
Your glutes shouldn't be the only ones having a good time. The hollow hold post-bridge, a Pilates-inspired technique that heats up your core and inner thighs, puts your abs to work.
Diagonal Lunge A-Step
This box lunge will help you increase your agility and endurance by combining strength and speed. This calorie-burning activity will need you to utilise your core and arms in order to jump atop the box as you begin to lose steam. The more people involved, the better.
Chair Crunch and Butt Lift
If you don't have access to a plyo box or workout step, a chair will suffice. In addition to your glutes, this compound workout improves your pelvic floor and core.
Lunge to Plyo Hop
With this childhood favourite, you can break past any exercise plateau. Basic plyo lunges are made more enjoyable by the use of a trampoline. What if you don't have your own launch pad? Make use of a step or a box.
Plank Leg Lift
A plank variation can be used in any workout. Squeeze your glutes as you lift one leg two inches off the ground and tap it out to the side in this three-legged plank.
Lateral Lunge to Clean
Our bodies aren't designed to move in a single plane of motion, and this combination workout can help you get out of your comfort zone. To bring the pair of kettlebells up to chest height, use your glutes, hamstrings, and core muscles (rather than your arms).
Half-Moon Leg Lifts
When tapping the floor, keep your foot flexed to stimulate your butt muscles more. For this floor exercise, only a few reps are required to feel the burn.
Using parallette bars adds an elevation to your lunges, allowing you to increase the depth of the movement. You may also use a pair of dumbbells to add extra weight to your butt lift for an even better result.
Glute Bridge with Foot Tap
This glute bridge is ideal for beginners since it teaches you how to balance your weight on one leg for a limited period of time before bringing your foot back down. As you switch sides, remember to keep your butt up.
Drummer Lunges with Battle Rope
Got some aggression you need to take out? These reverse lunges with battleropes get your arms moving, increasing your heart rate and full-body burn. And they feel pretty good for stress relief, too.
Glute Bridge with Chest Press
This bridge, which also incorporates a chest press, will put your total-body strength to the test. (Greetings, pectorals, arms, and shoulders!)
Wait until you attempt this one if you think plyo lunges are difficult. Grab a ball to combine coordination and endurance in a single motion.
Stability Ball Hamstring Curl
This hamstring-strengthening variation will take your glute bridges to the next level. Because of the ball's volatility and lack of surface area, you must move slowly and deliberately.
The goal of these lower-body training additions is to improve strength and balance. While squats provide a wider base of support, lunges require you to constantly re-adjust your weight due to the split stance. They can also put your mobility to the test, as well as your hip, foot, and ankle stability. These lunge variants, which range from plyometric to lateral to curtsy, work your glutes, quadriceps, thighs, and calves for improved leg strength.
This plyometric variation of the squat — one of the finest for developing forceful movements — will get your heart rate up and your buttocks burning. Be sure to land softly on your heels with your knees bent as you shoot up.
Diagonal Squat Thrust
You'll bounce your feet forward from plank position to a diagonal squat with your hips squared to the front in this burpee version.
With this butt-sculpting routine, you'll feel like a kickboxing pro. Kick your left leg to the side while punching your left arm out in a shallow squat position.
Rather than placing the barbell across your shoulders and lats as in a back squat, the barbell is placed across your collarbone and in front of your torso. To maintain good form, you'll have to recruit more muscles in your core.
Although this Pilates move appears to be gentle, a few repetition may really work your glutes and inner thighs. Place a looped resistance band over the knees for an added effort.
Deep Squat with Heel Raise
The heel rise, which is similar to chair position in yoga, will work your calves and quadriceps, as well as your back and shoulders. Alternate heel raises if you want to make it more difficult.
You're mistaken if you think treadmills are solely for running. Prepare to fire your glutes, hamstrings, and calves with this dynamic workout, which you can do one leg at a time.
Side to Side Squats with Bosu Ball
These side-to-side squats will require you to get lower and move more precisely as you tap each foot on the BOSU ball, putting your agility and coordination to the test. It's also a clever method to sneak in some fundamental work.
Donkey kicks target the gluteus maximus, the largest muscle in your buttocks. To avoid sagging hips, strengthen your lower abs when you kick it up.
This move is for you if you have trouble figuring out what to do with your arms in a squat. Reaching your hands up will assist you in focusing on height while also increasing your heart rate.
Butterfly Booty Booster
In yoga, the butterfly is a savasana option, but it's far from soothing in a strength training. To develop every aspect of your glutes, place the soles of your feet together and maintain your knees pointed out while you pump your booty off the floor.
Tricep Extension Squat
In this squat with extension, you'll massage your triceps. Swing your arms slightly behind your hips as you squat. Then raise your arms overhead as you stand up straight. If you want to add some weight, feel free to use a pair of dumbbells.
As you hop forward and back into squat position, this explosive motion amps up the intensity. To determine how far you need to jump, use a cone, medicine ball, or weight as a guide. It's also an excellent way to see how far you've come.
Squat Jump Tap
This basketball-inspired move will give you a taste of what it's like to workout like LeBron (or, ahem, Steph Curry). Bring your legs together and pencil your arms up with the ball in your hands as you jump up from the squat position. It's one of the most effective workouts for improving strength.
Frog leaps are both a butt burner and a cardio torcher when done correctly. The key to gaining the explosive force you need to drive up from your heels and jump off the floor is to sit deep into a sumo squat with your butt back and down.
The benefits of isometric exercise without placing pressure on your joints are provided by this barre-inspired bodyweight squat. You'll strengthen not only your glutes, but also your hamstrings and inner thighs.
Star Jump Burpee
This star jump, whether you like or dislike burpees, is a terrific way to finish a Tabata or HIIT exercise. Instead of jumping straight up, you'll transform into a star (indeed, you are one), extending your limbs and legs away from your body.
Lateral Pistol Squats on Rower
The rower can work your booty in unexpected ways, in addition to providing a great cardio exercise. This lateral pistol squat works your glutes, inner thighs, and quadriceps all at the same time.
This single-leg skip is an excellent alternative to plyo lunges if you don't like them. Push off your rear foot and hop to it from the shallow lunge position. Swing your arms briskly to increase your heart rate.
Do you want to master a kickass barbell move? A nice place to begin is with a back squat. You should sit with your back straight and your weight on your heels, keeping your chest and back high. More information on how to master this move can be found here.
Make a date out of this with a swole pal. You can use momentum to help you roll up to standing, but your legs, glutes, and core should be doing the majority of the work.
Landmine Squat Press
The landmine is a fantastic technique to develop excellent squat form because it sits halfway between free weights and fixed machines. The weight should be in your heels and your feet should be hip-distance apart. While squatting, holding the landmine with both hands will assist keep your chest erect.
Chair Pose with a Twist
In yoga, chair position is noted for its glute-building properties. You'll also sculpt your obliques if you add a twist. Concentrate on sinking down into your heels and sitting your butt back as you sit deeper into the stance.
Star Jump with Horse Oblique Twist
You'll go from a star jump to a sumo squat oblique twist in this HIIT-meets-yoga workout. Accelerate your pace to increase your calorie burn.
Bulgarian Squat with Slam Ball
Would you like to improve your split squat? Attempt to balance on a slam ball. Keeping your core engaged will assist you keep your foot on the ball and move with control. If you want to strengthen your core and lift your buttocks, this is a must-do.
Donkey Kick Through
It may take some practise to master this heart-pumping move, but once you do, you'll feel it all over — particularly in your butt and abs.
Dumbbell Squat to Press
With this squat thruster, the beauty of compound exercise really shines through. You'll press the dumbbells up overhead in one continuous action, utilising the power of your glutes and lower body.
Lateral Band Walk-Out
This exercise, which targets the sides of your butt (or gluteus medius), is the key to a major butt lift. This type of side stepping is also a good way to prepare your body ready for runs, WODs, or whatever comes next.
Squats are one of the best butt exercises you can perform at home for strengthening your bottom, whether you like them or not. Squatting low, according to experts, is the way to go if you want to run quicker, jump higher, and lift heavier. When you add a barbell, slam ball, or heel raise to the mix, they may appear simple, but they aren't. These squat variations help you enhance your knee stability and range of motion while also adding power to your jumps and kicks. So, how low are you willing to go? To discover out, do these exercises.
While this workout primarily works your back, it also works your glutes, hips, and abs. Instead of pulsing, try a static hold once you've raised your hips and legs to the ceiling.