Having a sculpted booty is the number one goal when asking most women what they want to achieve with their workout routine and it has been popular for a while now. We get why, because who doesn’t want a lifted, toned backside? But how do you go about making that happen?
By doing the right exercises, it is possible to grow and shape your butt – strength training (and less cardio) is the best way to achieve this! There are certain exercises that are more effective than others in achieving results and we have put together the perfect workout for you to do at the gym – more specifically 10 exercises! This routine hits all the major muscles in your butt, so you can expect to see results in no time. So grab your mat and some weights and let’s get started! (Weights will increase the workout, but you can also do them without).
10 great exercises to get you started on growing a bigger, rounder butt:
- Squat
The first exercise is the squat. Start with your feet shoulder-width apart and lower your bum towards the floor, making sure to keep your knees behind your toes. Once your thighs are parallel to the ground, push back up to the starting position. Make sure to squeeze your glutes at the top of the move for maximum results. For an extra challenge, try adding weight with a barbell or dumbbell. There is a reason why this exercise is really popular!
- Sumo Squat
Another variation of the squat is the sumo squat and it will work your inner thighs more. To do this exercise, start in a wide stance with your toes pointing outwards. From here, lower yourself down into a squat position. Once your thighs are parallel to the floor, push back up to the starting position and repeat.
- Lunge
The lunge is another great exercise for your butt and legs. Start by standing with your feet shoulder-width apart. Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Be sure to keep your front knee behind your toes. Push back up to the starting position and repeat with the other leg. You can also try adding weight by holding dumbbells in each hand.
- Side Lunge
The side lunge is a variation of the regular lunge that targets your glutes more. To do this move, start by standing with your feet shoulder-width apart. Step to the side with one leg and lower into a lunge position. Make sure to keep your knees behind your toes and keep most of your weight on your front heel. Push back up to the starting position and repeat on the other side.
- Curtsy Lunge
The curtsy lunge is a great move to target your inner and outer thighs. To do this exercise, start by standing with your feet shoulder-width apart. Step one leg behind the other in a low lunge position and bend both knees at a 90-degree angle. Be sure to keep most of your weight on your front heel as you push back up to the starting position. Repeat on the other side.
- Glute Bridge
The glute bridge is a great exercise for toning and lifting your butt. Start by lying on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground and lift your hips off the floor until your thighs and torso are in line with each other – hold for two seconds. Lower back down and repeat. You can make this exercise more challenging by holding a weight on your pelvis.
- Single Leg Glute Bridge
This variation of the glute bridge is a great way to target each side of your butt individually. Start in the same position as the glute bridge, but extend one leg straight out in front of you. Drive your heel into the ground and lift your hips off the floor until your thighs and upper body are in line with each other – hold for two seconds. Return to the starting position and repeat. Make sure to do an equal number of reps on each side.
- Donkey Kick
Get down on all fours with your hands and knees shoulder-width apart. Keeping your back flat, raise one leg straight up behind you until it is in line with your back – hold for two seconds. Return to the starting position and repeat with the other leg.
- Clams
Lie on your side with both legs bent to 90 degrees in front of you, feet together. Keeping your feet touching, raise the top knee as high as possible without moving your pelvis – hold for two seconds. Lower back down under control to the starting position and repeat. Make sure to do an equal number of reps on each side.
- Hip Abduction
This move is great for targeting your outer thighs. Start by standing with a weight in one hand and placing the other hand on a sturdy object for support. Keeping your feet together, raise one leg out to the side as high as possible – hold for two seconds. Return to the starting position and repeat. Again, be sure to do an equal number of reps on each side.
These exercises target the following three main muscles – Gluteus Maximus, Gluteus Medius and Gluteus Minimus. The Gluteus Maximus is the largest of the three muscles and is responsible for extending your hip. The Gluteus Medius is located on the side of your hip and helps to stabilize your pelvis when you walk. The Gluteus Minimus is the smallest of the three muscles and is responsible for abducting your hip (moving it out to the side). By doing these exercises, you will not only improve the appearance of your butt, but also the function of your hip.
If you are looking to tone and sculpt your butt, then give this workout a try! Do three sets of 12-15 reps of each exercise (depending on how much weight you are using) and I guarantee you will see results! These are all very effective exercises for a toned butt, but make sure to mix things up and change up the exercises every few weeks to keep your body guessing (and growing).
Enjoy!