So.. you want to build a strong, round butt – and not the cheeseburgers and pizza all day type of butt either, I mean a round, firm, lifted booty! My number one piece of advice is that there is room for everything. Make space for low rep sets and high rep sets. Use heavy weights, light weights, and bodyweight. Jump, sprint, lunge, hip thrust, squat. Train both legs together. Train each leg separately. Do standing exercises, kneeling exercises, side-lying exercises, quadruped exercises, and supine exercises. Whew.
Even though you should try and incorporate all of these things into a solid glute-strengthening regimen, here are our TOP 5 moves to really target those glutes to give you the strong, round booty you’re after! You can complete these 5 exercises as a circuit – completing all 5 one one leg before switching to the other. Remember not to rush through your movements. This isn’t a cardio workout! Building a booty is about slow, controlled movements and engaging the mind-muscle connection. All of these exercises can be done with just your bodyweight, but if you need an added challenge, add some dumbbells, ankle weights or resistance bands.
1. Step Ups
Steps Ups are super effective lower body exercise for glutes and quads. Start by placing one foot on an elevated platform (bench, stair, etc) and push through your heel to lift your entire body from the ground to a full standing position. Using a slow and controlled movement, lower your body back down to the ground and to the starting position. The higher the elevation, the more challenging this exercise will be. Repeat for 15-20 reps each leg.
2. Single Leg Bridges
Bridges and Hip Thrusts are amazing for glute activation and strength work, and there are so many variations to try. Complete a single leg glute bridge by setting up on your back, lying flat on the ground with knees bent and both feet on the floor. Push through your one heel to lift your hips towards the ceiling and squeeze your glutes, the other leg will raise with your hips into the air. Hold for 1-2 seconds at the top, keeping a neutral spine, and lower back to the ground. You can intensify this exercise in a variety of ways from adding weight, adding a resistance band at the knees, or adding more seconds to the top hold. Aim to complete 8-10 each side.
3. Extra Range Side-Lying Leg Lift
Using a prop like a bench or even your couch, lie down on your side with both legs off of the bench and the top leg extended. Lower the top leg to the ground and raise it back up, squeezing the glutes at the top position. This takes the traditional side-lying leg lift to another level by increasing your range of motion. Try for 10-15 reps on each side.
4. Clam Thrusts
Take it down to the floor in a side-lying position with both knees bent and stacked on top of one another. Push through your bottom knee to lift your lower body off of the ground, thrusting forward while opening up the top knee. Squeeze at the top position then lower back down to the starting position. Repeat for 15-20 reps.
5. Bulgarian Split Squats
This unilateral exercise is potentially the most challenging of all since you are upping the ante from a traditional split squat to a rear foot elevated split squat. This small change will increase the balance required for this exercise, thereby engaging your core muscles as well as strengthening the front leg. Once again you’ll need an elevated, sturdy surface like a bench or a chair on which to rest one foot, around knee height. Start in a standing position about 2 feet in front of the elevated surface. Lift your leg behind you to rest one foot on top of the chair or bench. Your legs should be about shoulder-width apart with your front foot far enough that you can sink down into a comfortable lunge position – you might need to move around a bit to get comfortable. When ready, pull your core in tight and lean slightly forward sinking down into a split lunge. Push up through the heel of your front foot to return to standing position. Try for 8-10 reps on each leg.
These 5 moves will help improve glute strength, increase glute size, and improve the overall aesthetics of your butt (read: higher, rounder, firmer). Try out this circuit when you’re looking for a great booty building workout!