The Best Booty Exercises You Can Do At Home
Working to get that perfect peach booty takes a lot of effort; and actually getting your butt to the gym is about half the battle. Make your life that much easier and skip the gym altogether with these easy workouts you can do in your own living room.
1. Sumo Squats
Sumo squats are very similar to regular squats, but they also work the muscles of your inner thighs as an added bonus! To do a sumo squat, take a wide stance with your legs. Turn your toes outward, at about a 45 degree angle. When you actually perform your squat, make sure to keep your back straight and keep your knees from going past your toes! This will ensure the main emphasis of the squat will be on your booty, not your legs. If you want to make this exercise a bit more difficult, grab a resistance band and place it around your thighs, just above your knees!
2. Clam Shells
Clam shells are a bit on the tougher side, as far as glut exercises go, but BOY do they get results. You will for sure feel the burn, but trust us- it’s more than worth it. Start out by laying on your side with your legs bent at the knee, one leg stacked on top of the other. You can use your hand or your elbow to stabilize yourself! Separate your legs by lifting your upper leg up, keeping your feet together. If you do it right, you should look like clam shells opening and closing! This is also a great exercise to get rid of those pesky hip dips to create a rounder, fuller booty. Do about 10 reps on one leg, and turn over to do the other side. Gotta make sure those cheeks are even!
3. Fire Hydrants
This exercise will appear in just about every booty workout you’ll find. The reason being, it’s basically one of the most effective exercises to tone your rear. Start on all fours with your knees hip-width apart. Shift your weight so you can lift one leg off the ground and lift that leg so it is parallel with the floor, keeping a bend in your knee. Repeat this 10-15 times on each leg! If you really want to challenge yourself, once your leg is parallel with the floor, kick your leg out to fully extent it with each rep!
4. Glute Bridges
This exercise is a great way to activate your “outer booty”. This will give your cheeks a nice round look! To do this exercise, lay flat on your back. Lift your knees so your legs create a 90 degree angle with the floor, keeping your feet firmly planted on the ground. Raise your hips up, squeezing through your booty and tighten all the muscles in your glutes. Return to that 90 degree angle and repeat! If you want to up the ante on this exercise, grab a weight and hold it in place right below your belly button. No guts, no glory!
5. Squat Walk
If you’re really looking to feel the burn in those glutes, try some squat walks. This exercise really works best with resistance bands, but you can do it without them too! Place the band on your upper thigh area and get into a regular squat. Your feet should be facing forward and you should be sitting back, almost like you’re sitting in a chair. From this position, take your right leg and take a step out to the side. Walk your left foot to your right, remaining in your squat. Take about 15-20 steps and then repeat on the other side. Squat walks are great for adding a little definition and lift to that under booty area!
6. Superman
This exercise is not only great for your booty, but it also engages your core and your shoulder muscles! A couple of these a day and you’ll have that beach bod ready in no time. Lay on your stomach with your arms outstretched in front of you and your forehead to the floor, Lift your hands and your head, and your feet and calves off the ground in one motion, lifting your head up as well. Hold this pose for about 3 seconds, and then relax. On the way up, squeeze through your abs and tighten your cheeks! It’s super important to remember your breath in this exercise. In on the way up, and BIG exhale on the way down! It’s all about execution, not how fast you go. For a little extra strength training, grab a weight and hold it using both hands!
7. Step-Ups
For this next exercise, grab a chair! Any chair will do, just make sure you’re able to step up onto the seat without a problem. Place your right foot on the seat of the chair and stand up, bringing your left foot to meet your right on the chair. As you lift, shift your weight into your right leg. We want to work one cheek at a time on this one! Complete about 15 reps on the right leg and then switch, stepping onto the chair using your left leg. If you really want a challenge, grab some dumbbells and relax your arms at your sides. The added weight will only help you on your booty gains journey!
8. Lunges
Lunges are super important in any glue workout. If you do them properly, you’ll engage just about every muscle in your butt! Start standing with your feet together, hands on your hips. Step your right foot forward so that your thighs creates a right angle with the floor. Bend your back leg so that your knee touches the ground. Use your hips to lean into it and squeeze your glutes! To get back up step your right leg back, meeting your left leg. This will make sure your balance is centered for your next lunge! Keep your back straight during this exercise and make sure you’re lifting with your glutes, not your core! Your abs are important too, but we want all of our energy focused on the booty!
