What’s the key to getting a curved, firm, and totally tight backside? A full-scale attack on the muscles. Sure, your classic squats will help on your quest for a bubbly bikini booty, but squats and their many variations are far from the only move you should be doing if you want to make progress.
There are plenty of good reasons to get your butt in gear at the gym. But as bikini season creeps closer, it’s likely you’re stressing over just one: slim-to-bare it. If transforming your backside in time has got your pants in a bunch, it’s no wonder. Given the size of it, finding exercises to isolate it seems nearly impossible.
Your glutes respond best when they are targeted from different angles and movement patterns. This multi-angled approach goes far beyond traditional squats to target your abductors (outer hips) as well as your glutes, so you’re lifting and toning all the lower posterior muscles for a rounded, more symmetrical look.
Wide Up and Back Bounding:
Works: Glutes, Thighs, Builds Explosive Strength
How to:
- Stand in an open area, feet hip-distance apart. Squat down, bringing fists in front of the chin and keeping weight over heels.
- Explosively make two bounds forward, keeping head forward. Land in a squat position.
- Explosively perform two back bounds, keeping head forward and landing in a squat position.
- Hold a medicine ball at chin level for added resistance.
- Perform three sets of 10 rounds. (Up and back equals one round).
Related article: 8 Calorie Blaster Moves To Shape A Round Booty & Build Muscle
Prone Frog Glute Press:
Works: Glutes, Thighs
How to:
- Lie facedown on top of a flat bench with your hips at one end of the bench.
- Hold edges with both hands, keeping spine neutral.
- Bend knees 90 degrees, keeping knees directly below hips (A).
- Keeping upper body still, extend legs, touching feet together above the body (B).
- Hold one count, squeezing glutes, then lower down to start and repeat.
- Do two sets of 12 to 15 reps.
Related article: Shape Up Your Booty With These 10 Most Effective Exercises
Leaning Hip Abduction:
Works: Core, Glute, Outer Thighs
How to:
- Kneel on the floor a few inches to the left of a stability ball.
- Place right elbow and forearm on the center of the ball and left hand on hip.
- Extend left leg diagonally to side, forming a straight line from shoulder to heel (A).
- Keeping upper body still, lift the leg to hip height (B).
- Hold one count, then lower leg without touching the floor.
- Do two sets of 12 to 15 reps per side.
Related article: Build a Body Blasting Booty With 6 Moves In 15 Minutes
Elevated Single-Leg Glute Lift:
Works: Glutes, Hamstrings
How to:
- Lie face-up on the floor with heels on a small step or stability ball, arms at sides with palms down.
- Extend right leg directly above hip.
- Lift hips slightly off the floor.
- Squeezing glutes, lift hips until your body forms a straight line from left knee to shoulders.
- Lower your butt toward the floor without touching; repeat.
- Do two sets of 12 to 15 reps per side.
Related article: Try These 5 Different Stairmaster Workout Exercises To Build Your Booty Sky High
Seated V-Outs:
Works: Arms, Shoulders, Abs, Glutes, Thighs
How to:
- Sit on the floor with legs extended, holding weight close to the chest with elbows next to the body.
- Lean back slightly and lift legs off the floor.
- Lift weight above head while bringing legs out to sides in a wide V, keeping feet lifted off the floor.
- Lower weight while bringing legs together without touching down; pause one count and repeat.
- Do two sets of 12 to 15 reps.
Related article: Get Your Booty Summer Ready In No Time With This Glute Activation Workout
Step Up And Lift:
Works: Core, Glutes, Quads
How to:
- Stand to one side of a flat bench or box.
- Place right foot on the bench or box, knee bent 90 degrees; hold dumbbells at sides.
- Step up onto the bench, pushing through the right leg until it’s extended; at the same time, lower dumbbells to mid-shin white lifting left leg to hip height and parallel to the floor.
- Lower left foot back to the floor while keeping the right foot on the bench.
- Do two sets of 15 reps per side.
Related article: 6 Great Moves To Firm Your Booty And Boost Your Confidence In The Gym
Leg Drop And Lift:
Works: Shoulders, Chest, Glutes, Hamstrings, Outer Thighs
How to:
- Starting in a pushup position with right foot on the box and left leg extended parallel to the floor with foot flexed.
- Drop left leg to side about two inches from the floor.
- Lift your left leg and flex your glutes until your hip, and shoulders are aligned.
- Immediately drop left toe back to the floor and repeat the lift.
- Do three sets of 20 reps per side.
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