Are you looking to tone and strengthen your glutes? Look no further than these 7 butt workouts that will help you firm, lift, and de-dimple your booty.
The glutes are one of the muscle groups that we tend to underestimate the most beyond being a mere “aesthetic” muscle, which is why they are not usually given the importance (speaking of physical activity in the gym) that they really deserve. Today we present a series of exercises focused on working mainly the glutes and showing off your figure this summer on the beach.
7 Bubble Butt workouts For A Firmer, Bigger Bum
1. Glute Bridge
The glute bridge is a classic exercise that targets the glutes, hamstrings, and core. To perform this exercise:
- Lie on your back with your knees bent and feet flat on the ground.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Hold for a few seconds at the top, then slowly lower back down.
- Repeat for 3 sets of 12-15 reps.
To make this exercise more challenging, you can place a resistance band above your knees or use a butt workout machine that allows you to add weight.
2. Hip Thrust
Similar to the glute bridge, the hip thrust targets the glutes and hamstrings. To perform this exercise:
- Sit on the ground with your back against a bench or step.
- Place a barbell or weight on your hips.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Hold for a few seconds at the top, then slowly lower back down.
- Repeat for 3 sets of 12-15 reps.
If you don’t have access to a barbell, you can use a resistance band or a butt workout machine that allows you to add weight.
3. Squats
Squats are a compound exercise that targets multiple muscle groups, including the glutes, quads, and hamstrings. To perform this exercise:
- Stand with your feet shoulder-width apart.
- Engage your core and keep your chest up as you lower down into a squat position.
- Push through your heels to stand back up.
- Repeat for 3 sets of 12-15 reps.
To make this exercise more challenging, you can use a butt workout machine that allows you to add weight or use a resistance band above your knees.
4. Lunges
Lunges are another compound exercise that targets the glutes, quads, and hamstrings. To perform this exercise:
- Stand with your feet hip-width apart.
- Take a big step forward with one leg and lower down until your back knee is almost touching the ground.
- Push through your front heel to stand back up.
- Repeat on the other leg.
- Repeat for 3 sets of 12-15 reps on each leg.
To make this exercise more challenging, you can use a butt workout machine that allows you to add weight or use a resistance band above your knees.
5. Step-Ups
Step-ups are a great exercise for targeting the glutes and improving balance and stability. To perform this exercise:
- Stand in front of a bench or step.
- Step up onto the bench with one leg, driving through your heel.
- Step back down and repeat on the other leg.
- Repeat for 3 sets of 12-15 reps on each leg.
To make this exercise more challenging, you can hold weights in your hands or use a butt workout machine that allows you to add weight.
6. Glute Kickbacks
Glute kickbacks are a great exercise for targeting the glutes and improving hip mobility. To perform this exercise:
- Start on all fours with your hands directly under your shoulders and your knees under your hips.
- Engage your core and lift one leg straight back, squeezing your glutes.
- Lower back down and repeat on the other leg.
- Repeat for 3 sets of 12-15 reps on each leg.
To make this exercise more challenging, you can use a resistance band above your knees or use a butt workout machine that allows you to add weight.