Standing lunges are one of the best butt lifters when it comes to getting the perfect glutes. Just start standing with both feet parallel. Make sure your feet are hip-distance apart! Take a huge step forward making sure your knees do not go over your ankles and lunge down to where your knees are almost touching the floor. Switch and perform it on the other leg.
Hip-lifts are awesome for perfecting the tone and lift of your butt. They are intense, so it may take some time before you can do a lot of these in a row, but they are incredible for building butt muscles. Just lie on your back, bend your knees with your feet flat on the floor, and lift up your hips and hold. Killer!
Squats are the staple exercise to get a butt that everyone will be envious of… and that’s what we all want, right? Right! Squat while you’re at work, squat while you’re waiting in line for the restroom, squat while you are cooking dinner. Squeeze in those squats and your butt will be, well, perfection in no time!
4. Hip Extensions
Hip extensions are one of the keys to perfecting your bottom. This actually targets the peak area of your butt that gives it that lift we all want. On all fours, squeeze those abs as you lift up one leg with your knee at a 90-degree angle. Pump your foot up and down towards the ceiling to really get a good glute kick!
5. Bridge Pulses
A really great butt workout is bridge pulses. Just lie flat on your back with your knees bent. Keep lifting your hips up towards the ceiling and then back down to the floor slowly. This is a sure way to target your glutes and really build muscle and tone it that area.
6. Surfs Up
Want an awesome butt? Then lie down on your stomach and bend your knees, touching your toes together. Pulse up and down in sets of 30. After 30, hold and squeeze for 10 seconds before releasing and resting. This is one of the hardest but most effective butt workouts you could ever do!
7. Single Leg Hip-Lifts
That’s right, you are going to do the hip-lifts we talked about earlier. However, these are way more intense! You will extend one leg while keeping the other one bent, and you will lift the leg up and down as you lift your hips. Finish a set on one side and then be sure to switch. Trust us, you and your glutes will be thanking us!
Ah, yes, the glute kickback. It seriously works wonders! Sit on all fours and extend one leg out behind you while keeping the other bent. Lift the leg up and down (pulsing) while keeping the back leg straight the entire time. Switch and perform the same exercise on the opposite side. This is another exercise that targets the peak area of your glutes.
9. Side Hip Extensions
Lie down on your side with one arm extending underneath your head and the other placed in front of you for support. Let your bottom leg lie straight and the other leg will lift up and down (with a straight leg). Do this on both sides for the ideal butt!
10. Hydrant Leg Extensions
Start on all fours and make sure that your knees are hip-width apart. Keeping your wrists stacked directly over your shoulders, lift up your knee to the ceiling. After doing this, extend your foot straight out to the side. Repeat this move for one minute on each side to really feel that burn!
11. Side Back Lunges
Start with your feet hip-width apart while standing. Push back your hips as you bring your butt toward the floor in a crossed lunge behind you. Lift and repeat. You can even add in a kick as you lift up for an extra “oomph” to your butt. Engage your core to help you balance in this difficult exercise!
12. Heel Lift Squat
Squats are great, as we discussed before, for getting the ultimate booty that everyone will be jealous of and you will love. Want to bring the squat to the next level? Try doing it as you lift your heels off the floor. This will really make this exercise intense and bring that burn to your glute that you want.
13. Plank Lifts
Starting in a plank position, bend both of your knees, just a bit, and bend one knee to a 90-degree angle. Flex your foot and lift up your heel to the ceiling, while squeezing your butt. Lift as high as possible without changing the plank position. Do this on both sides!
14. Side Lunges
Side lunges are basically the same thing as back lunges, except they are obviously performed to the side. Standing, lunge to the side as deep as you can without compromising form. Use your leg strength and glutes to lift back up to a standing position and repeat. Do this on the opposite side as well. Make sure your knees do not go over your ankles. This is not only improper form, but it could lead to injuries as well!
15. Clean Eating
Some people may laugh at this one and say, this isn’t a butt exercise! However, just as “abs are made in the kitchen,” so are glutes! If you are doing all of the exercises mentioned above, but you aren’t eating clean and healthy, you might as well just not even bother! Eat clean and green, perform the exercises above, and stay positive. You will have a glute to admire in no time at all!