Let’s work that booty, babes!
If you’re anything like me, I bet you’ve been looking at your favorite fitspo and asking yourself – How did she do it? What’s her secret?
Well, girls, I know for a fact that those glutes can be toned up with no secrets involved.
Only hard work and the right booty moves.
That’s why today I made a collection of 6 booty moves you have to include in your workout routine.
They work amazingly good in building stronger and firmer glutes, yet they’re not your ordinary go-to moves.
Let’s leave squats and deadlifts out of the picture for a second and focus on few amazing booty workouts you’re probably skipping out.
Let’s get started right now!
1. Reverse Hip Raises
I use this move in my workouts often, as a matter of fact, you will find it in my workout program to come too.
To do the basic reverse hip raise, lie face down on a yoga mat. You can do this on a bench or a box too, but it’s much harder and works much better when done flat on the ground.
Press your hands on to the yoga mat in front of you and squeeze your legs together and point your toes out a bit if you are having trouble activating your glutes.
Lift both of your legs up and off the ground, keeping them straight and tight at the same time. You’ll feel pressure in your hamstrings and glutes and that’s a sign you’re doing it right.
Hold for 2-3 seconds, then lower your legs back down to touch the ground and repeat it again.
10-15 reps with 2-3 sets will do the magic. If this ever gets too much, try doing it one leg at a time.
2. Banded Jumping Squats
Jumping squats target mostly your legs, but if you band up you’ll get an amazing glute activation.
Here’s how to do it:
Place a mini band around your thighs, just above your knees.
Jump up while trying to keep your knees apart and out. Land into an active squat with your knees wide and out and repeat it again.
Keep your chest up, back straight and core tight throughout the whole movement.
3. Kettlebell Swings
Stand with your legs slightly wider than hip-distance apart and your toes pointed slightly outward. Hold your weight in both hands, while lowering your back and swinging your kettlebell between your legs and keeping the back straight – almost as a table-top position.
Forcefully straighten your knees and bring your pelvis over your feet, squeezing your glutes as you stand. Your arms will naturally swing forward to around chest height.
Then again allow the kettlebell to fall between your legs, returning to the table-top position. This completes one rep and you should do 10-15 with 2-3 rounds.
4. Butterfly Glute Bridges
Glute bridges are one of the best ways to activate your glutes.
However, the butterfly bridge targets your butt muscles like nothing else!
Here’s how to do it:
Lie on your back and place the bottom of your feet together and let your knees fall open like with the butterfly stretch. Tighten your abs, and start bridging up, driving through your back and feet.
Keep your knees open and really squeeze your glutes as you bridge up. Pause at the top and for at least 2-3 seconds before going back down and repeating it again.
You can add a weight for even better glute target.
Repeat 10-15 times 2-3 rounds.
5. Pistol squat
This is an advanced exercise and it’s really hard to perform especially if you’re a beginner, so don’t worry if you can’t do it at first.
Here’s what you should do:
Stand on your left leg, with your knee slightly bent, and your right foot extended in front of you. Grounding your weight into your left foot, brace your core, send your hips back, and slowly lower into a single-leg squat, a position known as Pistol Squat.
Extend your arms forward to help you with balance.
Hold momentarily at the bottom of the pistol squat, and then explosively stand back up, making sure the weight is in your heal.
When you stand back up, switch your legs by standing on the right leg this time and perform it again on the other side this time.
Pistol squats are great for your legs, glutes, and core.
6. Banded Hip Pulse Outs
And last but not least, the banded hip puls outs aka hip abductions.
Your glutes will scream for help on this one but don’t worry, that’s how you know it works :)
Here’s how to do it:
Lay back on your elbows with the band wrapped around your ankles, or in the middle of your calve muscles.
Slightly lift your legs, keeping your knee straight and start pushing outward with both legs against the band. Don’t let your band relax completely and keep it pulled apart throughout the whole movement.
Do 10-15 pulse outs before you completely and repeat it 2-3 times.
Hope you like these booty moves, babes!
If so, don’t forget to share them with your workout buddies!