There is a lot of information on the web about how to build, lift, and tone the glutes. Trainers and enthusiasts often suggest using lots of resistance to build and lift a better booty. The problem is that many high resistance butt workouts do not activate the glutes properly. If you cannot activate your glutes, they will not work during exercises that are supposed to target them. This can lead to growth in the quads, one of the most overactive muscles during glute exercises. The key is to start doing movements with light resistance and then progressively increase the load when you are ready. A good rule of thumb is if you don’t feel your booty, the exercise is not working effectively.
1. Hip Thruster/ Bridge
If I had to choose only one butt workout to work with, the glute bridge would be it! I recommend starting this exercise from the floor. If you have a mini band, it can be very beneficial to help activate the glutes even more. Place the band just underneath the knees.
To perform this exercise:
- Lie flat on your back. Your feet should be hip distance apart. Lift your hips up off the ground by driving through the heels. Pause at the top and feel the glutes contract, lower down and repeat.
- You can progress this move by adding some elevation to increase the depth of the bridge. At BÜNDA, we do this with our signature bench. You can perform this at home or at the gym by using a weight bench or chair. Place your head and shoulders on the edges of the bench and complete the bridge. Once you can complete the full range of motion and still feel the glutes working, you can add a weight to your hips to further benefit lifting and toning the booty!! Don’t add weight until you’re ready.
2. Deadlift
The deadlift will give you an excellent butt workout if done properly. The deadlift is the exact same motion as the bridge, except from a standing position. It takes a while to perfect the form on this exercise. Many people do this incorrectly and can injure their backs. Keep the resistance light until you get the form, especially when performing this exercise. I prefer to use a Kettlebell for this move.
To perform this butt workout exercise:
- Stand with feet hip distance apart. The kettlebell should be sitting between your feet.
- Hinge your hips back, keeping a flat back and a soft bend in the knees.
- Touch the kettle bell to the ground and come all the way back up to standing.
- You should feel this in the back of the legs and the booty.
3. Side Step with Mini Band (loop)
Butt workouts using the loop are some of the best exercises to fire the smaller muscles of the glutes. They are especially crucial in activating the glute medius, which plays a big role in lifting the booty from the side.
To perform this exercise:
- Place the mini band between both feet sitting at the middle of both calves. Take a soft bend in the knees as you sit the hips back and hold this position the entire time. Take 10 steps to the right and then 10 steps to the left.
4. Kneeling Kickback
The kickback is one of the best butt workouts to give the booty that round shape. These can be done body weight or from a cable machine.
To perform this exercise:
- On all fours, lift the right knee into your chest and then drive it straight out, fully extending the leg and driving through the heel. Repeat on left.
5. Reverse Lunge
Lunges can be very effective for the glutes if done properly. The reverse lunge is my favorite to target that area right underneath the booty. There are many different fancy variations of lunges for the booty, the reverse lunge remains our favorite here at BÜNDA.
To perform this exercise:
- Standing tall with feet together, step back with the left leg, stay on the left toes while the left heel stays lifted. Both knees should bend as you come up drive though the right heel to bring the left leg back. As you drive through the right heel, you should feel the glute and hamstring on the right side working. As you progress, you can add dumbbells!!
Complete 3-5 sets of 10-15 repetitions of each exercise for maximum results
