Who doesn’t want a nice, firm, toned booty you can set a champagne glass on? Well, maybe we don’t have to go that far, but a sexy tush is definitely on every woman’s list and, with these moves, can be every woman’s reality. Lift, tone, define & grow are the main focus today with these moves. In order to really build the glute muscles, you’ve got to lift weights. So, most of these you will need weights for, preferably something that is heavy for you! I will also add in a few body weight moves as well.
- Barbell Squat
This move is a classic for a reason- it works! You want to make sure you are getting low in those squats (even below 90 degrees) and really driving through the heals and squeezing the glutes at the top. Sometimes if I really want to target my glutes, I will pre-fatigue my quads on the leg extension machine (4 x 20 with a light weight) to ensure maximum glute recruitment during this move.
- Step Up & Lunge
Grab your weights & a bench for this one. Let’s start with the right foot. Step up onto the bench with your right foot, standing all the way up and bringing that left leg to a high knee- make sure you are really squeezing the right gluteal muscle at the top. Bring the left leg down to the ground and then step off the bench with the right foot and step it back into a lunge. Complete all reps on one side and then switch to the other side.
- Hip Thrusters
You can do this move using a bench and Smith Machine, a bench and a barbell or, my favorite, a barbell and a stability ball. This forces your body to recruit more muscles in order to stabilize on the ball – including the core.
- Smith Machine Split Squat
Find a comfortable standing position underneath the bar of the Smith Machine with a bench or step behind you. Position your legs in a split stance with the front leg slightly forward and your back foot on the bench or step behind you. Unhook the bar and lower down into a lunge, ensuring the front knee doesn’t go beyond the front toe (it might take a couple of reps to ensure your feet are placed correctly). Drive through the front heel to come back to start. Complete all reps on one side and then switch to the other side.
- Cable Glute Kick Back
Talk about a booty blaster – this move is one of my absolute favorites! The mind-muscle connection here is really important, so make sure you are thinking about those glutes while doing this move. You can mix up the range of motion here and do some pulses at the end for an extra burn.
- Side Step Up & Curtsy
This one requires a lot of coordination and core control. Do this move slow, controlled and feel the burn! If the movement is too complex, you can always start off with a side step up and then progress to adding the curtsy lunge once you feel comfortable.
- Side Lunge Touchdown
For this move you are going to start with your feet together and your weights by your side. Let’s start on the right side. Step your right foot out to the side and lunge. Make sure your right knee doesn’t go beyond your right toe (which means you need to stick that booty out) and keep your left leg relatively straight. Keeping your chest up, reach the left weight down towards the inside of the right foot. Push off through your right foot to return to start. Don’t forget the other side.
Body Weight Only
- Frog Squats
Start with your feet about shoulder width apart, toes facing outward. Squat down, keeping your chest up, and reach your fingertips towards the floor. Get down as low as you can (preferably until your fingers touch the ground) and then explode into the air and jump reaching your hands up towards the sky. Come back down with soft knees and land directly into the squat going into the next repetition. Not only is this move a lower body killer, but it’s a great cardio burst as well.
- Squat Kick Back
The first time I did this move, I was thinking “That’s not so bad,” until I woke up the next morning. Hello glutes! The lower you get in that squat and the more you focus on the leg lift- the more powerful this move is. This move is perfect to incorporate into a super set with a heavy weighted exercise. Want to kick it up a notch? Add ankle weights.
- Switch Lunges
Who doesn’t love a plyometric switch lunge? I guess it’s more of a love-hate relationship: we hate doing them but love what they do for the glutes. Start in a lunge position, right foot in front of the left making sure the right knee doesn’t go beyond the right toe. Keep your core engaged, lower down a bit to load that lunge and then explosively jump into the air, switch the legs and land in a lunge with the left foot in front. Try to repeat this move as quickly and controlled as possible until all reps are complete.
Aim for 10-15 repetitions and 3-4 sets of these exercises. You don’t have to do all of them in one workout; pick 3-5 exercises at a time or combine some in a superset or triset. Now go for it! It’s time to build that bikini booty.
Lunden (CPT) inspires people worldwide with weekly fitness, nutrition and wellness tips via the Runtastic Fitness Channel on YouTube and throughout the Runtastic Ecosystem. She also boasts specializations in TRX suspension and Rip training, is a certified Tabata instructor and an enthusiastic Sweat Pink ambassador.Her hobbies include yoga, running, biking, hiking and Kajukenbo.