Then return to your starting position with control to complete one rep. Squeeze your butt to lift your hips toward the ceiling until your body forms a straight line between your knees and shoulders.
How to do it: Lie on your back with your knees bent and feet flat on the floor, hips-width apart. They’re one of the most impactful exercises on glute development, Gilles says.
Start with two sets per side and build up to three or four.īridges help build strength in the muscles around the hip joint and improve the stability of the torso. Repeat 15 to 20 times, then switch sides. Return to your starting position with control to complete one rep. Keeping your tummy tight, spine neutral (not arched), and knees bent 90-degrees, engage your glutes as you raise one heel behind you and toward the ceiling until your thigh is almost parallel to the floor. How to do it: Kneel on your hands and knees with your wrists under your shoulders and your knees beneath your hips. Perform this move correctly, and you’ll feel the burn in both your gluteus maximus and core. (Note: While you can begin practicing the following exercises as soon as, well, now, it’s always a good idea to talk to your doctor before starting any new kind of exercise routine.) There are countless ways to activate your glutes and legs without any equipment, says Pat Gilles, CSCS and owner of Pat’s Gym in Madison, WI.
Gradually increase your reps and sets (i.e., on a weekly basis) as you get more comfortable with the moves-and stronger. On the other days, focus on cardio, core work, and strength-training different areas of the body to help keep your fitness regime balanced.Īnd if you’re totally new to working out? Pick just one or two of the exercises listed below to practice a few times a week. Ready to build your booty? To see results, devote at least two days a week to a focused glute circuit like the one below, Peterson says. Because different movements activate different muscles that comprise and surround the butt, it’s important to incorporate a variety of exercises into your routine. Strong hamstrings help enhance the distinction between the back of the legs and the butt to create a “lifted” look, says celebrity trainer Gunnar Peterson, CSCS. Gluteus minimus: Positioned below the gluteus medius, this muscle works to stabilize the thigh bone in its socket.īeyond-or rather, beneath-the glutes, are your hamstrings, the muscle group that runs down the back of your thighs.Gluteus medius: Located beneath the gluteus maximus, this thick muscle is primarily responsible for hip extension and rotation.More importantly, it facilitates hip mobility to help you stand up from a chair or walk up a hill and supports the pelvis to keep you upright. Gluteus maximus: The largest muscle in the butt, the gluteus maximus is largely responsible for the shape of your butt.Then raise your pelvis up to the ceiling and then touch your butt back down to the floor.Whether you describe your butt as saggy, flat, or full, butt workouts can help you sculpt and strengthen your glutes, i.e., the group of three muscles that make up your booty: Relax your arms and place your feet hip-width apart. This is how you will effectively get your lifted booty! Do both legs. Keep your hips aligned (facing the floor) and don’t open up. Kick your heel up into the air while keeping your leg super straight. Then straighten your right leg and flex your foot. Do both legs.īring your forearms down to the floor and kneel. On all fours, lift your left outer thigh up to the ceiling while keeping your leg at a 90 degree angle. Keep your toes pointed and pulse up! Also keep your eyes looking forward. On all fours, lift your right leg into the air at a 90 degree angle, straight up behind you. Push into the floor with your heels and keep your chest lifted, back tall. Keep your feet hip-width apart and squat down like you’re about to sit down in a chair.