24 Jun Essential Workouts to Get a Bigger Booty
Creating that voluptuous booty is a cultural phenomenon that many women and men have tried and worked to obtain. And some booty workouts work, while others are a bust.
With hot girl summer officially in full effect, we’ve listed seven workouts you can do right at home to get a sculpted booty and strong glutes. Strong glutes can look great on the outside, but more importantly, they improve posture, prevent injury, help athletic performance and limit back pain.
Listening to your favorite playlist can make these booty workouts more fun and give you the motivation it needs.
Let’s get started!
5 sets of 8: Fire Hydrants
To begin the fire hydrant exercise, you want to get on all fours and place your hands and knees shoulder-width apart.
Next, you want to lift your leg to a 45-degree angle, keeping the rest of your body still. The motion should mimic and resemble the way a dog urinates.
This exercise will strengthen your hips and booty. For additional strength, you can add a resistance band above your knees.
5 sets of 8: Donkey Kicks
Similar to the fire hydrant, you want to begin this workout on all fours with your hands and knees shoulder-width apart.
Next, you want to keep your knee bent at a 90-degree angle while lifting your leg upward and your heel to the ceiling. The motion should mimic and resemble the way a donkey kicks, hence the name.
This exercise will isolate your booty. For additional strength, add a resistance band behind the knee of the leg you are raising.
5 sets of 8: Bridges
To begin the bridge exercise, you want to lay on your back with your knees bent shoulder-width apart and feet flat on the ground.
Next, you want to square your hips and thrust them upward. For additional strength, you can place a weight on your pelvis.
This exercise strengthens your booty and hamstrings.
5 sets of 8: Squats
To begin the squat exercise, you are going to stand slightly wider than shoulder-width apart.
Next, you want to bend your knees, keeping your back straight, hips parallel, chest up and face forward as if sitting in a chair.
This exercise strengthens your core and lower body. For additional strength, you can add a resistance band above the knee.
4 sets of 15: Goblet Squat Jumps
The goblet squat jump is similar to a regular squat with two added components.
In the exercise, you want to hold a dumbbell or weight with both hands in front of your chest.
Next, you are going to squat. Your elbows should come between your knees and then proceed to explode upward from the bottom of the squat. If it is helpful, you can sway your body for more balance.
This exercise strengthens your booty, quads, calves, core and arms.
3 sets of 8: Bulgarian Split Squat
To begin the Bulgarian split squat exercise, you want to find an elevated surface such as a chair. Start out on a lower surface and increase to a higher elevation when you become more comfortable with the exercise.
Next, place your back leg on the chair. The front of your foot should be facing down. Then, you are going to proceed with a single-leg squat.
This exercise strengthens your booty and quads.
3 sets of 8: Hip Abduction
To begin the hip abduction exercise, you want to lay on your side or stand up straight.
Next, you are going to move your thigh outward with your hips straight. For additional strength, you can add a resistance band above the knee.
This exercise will strengthen your hip abductors and round out “hip dips.”
Just remember that you can work at any pace, and only the workouts that are comfortable for you.
What’s your favorite of these booty workouts is your favorite? Drop a comment below and let us know!
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