Want a peach-emoji-level booty? Building muscle in your glutes is what will give your butt a lifted appearance, meaning strength training is going to be your booty’s new best friend. (There are tons of health and fitness benefits of strength training, BTW.)
Tightening your tush through a booty workout is not just about aesthetics. A strong butt actually has a ton of health and performance benefits — yet another reason to try every exercise for lifting buttocks you can. Add these best booty workout moves to your weekly routine and you’ll see results in no time.
How it works: Three days a week, do one set of each butt-lifting exercise back to back. Rest for 1 to 2 minutes, and repeat the full routine two more times for three sets total.
You’ll need: A pair of dumbbells (choose a weight that feels challenging for 10 reps), a bench or another type of step, a Swiss ball, a resistance band, and a kettlebell.
Deadlifts
A. Grab a pair of dumbbells with an overhand grip and hold them at arm’s length in front of thighs. Stand with feet hip-width apart.
B. With knees slightly bent, hinge at hips and lower torso until it’s almost parallel to the floor (keep the weights as close to body as possible).
C. Pause, then return to standing. Back should stay naturally arched during the entire movement.
Do 10 reps.
Step-Ups
A. Grab a pair of dumbbells and place right foot on top of a box, bench, or step.
B. Without moving foot and with core engaged, drive through ball of big toe to come all the way up to standing on the step.
C. Slowly lower down until back foot touches the ground, keeping front foot on the step the entire time.
Do 10 reps. Switch sides; repeat.
Single-Leg Hamstring Curl
A. Lie faceup with a Swiss ball under feet.
B. Bridge up onto the ball by lifting hips off the floor and pressing feet into the ball.
C. Bend right knee into chest, keeping left foot firmly planted on the ball.
D. Keeping hips lifted and hands planted on the floor for balance, draw the ball in toward butt by bending left knee.
E. Slowly extend left leg while right knee stays bent into chest to complete the rep.
Do 10 reps. Switch sides; repeat.
Kettlebell Swing
A. Hold a kettlebell (or dumbbell) with both hands and stand with feet hip-width apart, knees slightly bent.
B. Bend at hips and lower torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched. Swing the kettlebell between legs.
C. Keeping arms straight, thrust hips forward, straighten knees, and swing the kettlebell up to belly button/chest level.
Do 15 reps.
Lateral Band Steps
A. Position a resistance band right above knees.
B. Bend knees and shift hips back as if sitting in a chair.
C. Step right foot wide out to the side, then step left foot halfway in.
D. From there, step out with left foot and step halfway in with right foot.
E. Continue to step back and forth, making sure to stay in a deep squat the entire time.
Do 10 steps on each side.
Explosive Lunge
A. Lunge forward (here’s how to ace perfect lunge form) with left leg until knee is bent to 90 degrees directly over ankle, right knee pointing toward the floor.
B. Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge.
C. Continue, alternating sides.
Do 10 reps per side.
Squat with Kick-Back
A. Stand with legs shoulder-width apart, arms at sides.
B. Sit back into a squat, keeping weight on heels, then lift left leg straight behind body, keeping hips level while extending arms forward.
C. Return to starting position. Switch sides; repeat.
Do 10 reps per side.
Plié Squat
A. Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out. Tuck tailbone under and contract glutes.
B. Lower body into a plié squat as low as possible without allowing knees to creep past toes. Simultaneously raise arms to shoulder height in front of body, palms down.
C. Hold for 2 seconds, then return to starting position.
Do 20 reps, then pulse at the bottom of the squat for 20 seconds.
Glute Bridge
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A. Lie on your back with knees bent, arms at sides, and feet flat on the floor.
B. Lift hips off the floor by squeezing glutes and engaging core, raising until torso forms a straight line with knees.
C. Squeeze glutes and hold for 2 seconds, then return to starting position.
Do 10 reps.
Donkey Kicks
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A. Start on hands and knees, hands facing forward, knees spaced evenly with shoulders.
B. Keep knee bent at a 90-degree angle and squeeze glute to lift right leg toward the ceiling.
C. Return to starting position. Switch sides; repeat.
Do 10 reps per side.
