Are you looking to lift and enhance your bum? Not a problem. There are tons of workouts that target the glutes and build that booty muscle. Strength training is essential in seeing results since that extra weight encourages muscle growth. Another thing to remember is to activate your glutes before working out. Once you’ve done that, here are some moves to add to your workout a few days a week.
Start with your legs a little further than shoulder-width apart. Hold a dumbbell (or other weight) to your chest. Squat down and go past the 90 degrees with your knees. Come up slow and controlled. Remember to keep your back straight during this.
Donkey Kicks: Get onto all fours with your palms underneath your shoulders and knees hip-width apart. Lift and bend one knee at a 90-degree angle. Lift that leg up and then back down (not all the way to the floor).
Bent Leg Pulses
This is similar to the donkey kick exercise. Instead of lifting your leg up and down, you keep it at 90 degrees and pulse.
Fire Hydrants with Kick: This is another excellent exercise that starts with being on all fours. Remember to have your palms below your shoulders and knees hip-width apart. While keeping your leg in the 90-degree angle, lift it, so it is about hip height and kick, so it is fully extended. Retract the kick, and lower your leg back down.
Begin by lying on your back with your knees bent and your arms at your side. Lift your butt and lower back off the ground, forming a diagonal line with your shoulders. Hold it and then lower back down. Focus on lifting your hips and not arching your back.
This is a variation on the glute bridge. Start by lying on your back with your knees bent. This time you will straighten one leg in the air. Your thighs should be parallel. Now push through the heel of your grounded foot to raise your lower body off the ground. Lower with control.
Rainbow Leg Lifts
Get onto all fours, similar to the donkey kick and fire hydrants exercises. Straighten one leg and bring it out to the side as a starting pose. Now lift that leg over your other leg in an arch until you can tap the ground and bring it back.
Stand with your legs slightly bent about hip-width apart. Bend at your hips as you swing the kettlebell back between your legs. Try to not arch your back. As your momentum swings the kettlebell in front of you, straighten your knees and arms and bring it up about chest height.
Start by standing on one leg with the other slightly off the ground. Bend your standing leg while hinging forward at the waist and raising the other leg until your body is parallel to the floor. Slowly come back to start.
Sumo Squat with Calf Raise
Begin in a sumo squat position with your feet much wider than hip-width apart and your thighs parallel to the floor. Lift one heel off the ground, lower back.