I didn’t get my booty by sitting on it. If you want to take your butt to the next level, you better be willing to work it. To help you build your booty, I’m sharing the 8 butt exercises that helped me shape, lift and firm my butt to what it is today. Most are exercises you can do at home, plus a couple for the gym.
Make these butt workouts count with my bonus three tips below.
3 tips to building your perfect booty
1. Don’t be afraid of weights
Sure you can shape your butt with little or no weight involved. But ladies, if you want a booty that makes them say wow when you put on your jeans, you’ll need weights for your butt exercises. And don’t be afraid to choose heavy ones. You won’t look like a man, I promise. Start to build yourself up to using a weight that challenges you. It should feel hard to complete the last 1-2 reps of the exercise – but make sure you maintain proper form.
2. Get your reps and sets right
I’ve found that the best amount of reps to do for the results I want is 10-12. But if you’re just starting out, you might find it easier to start at a lower weight, and do 15 reps instead.
Two or three sets will get you results. But four or five will be better. If you’re looking for the type of butt I think you want, aim for four to five sets.
3. Don’t skip meals
Without the proper fuel, your muscles won’t go far in the gym. You need to give your body the right nutrition, and keep it coming at a steady rate. I’m talking food every 3 hours or so, and the healthy stuff. That includes lean protein, clean carbs and good fats.
The 8 butt exercises I use to build my booty
Try choosing 4 or 5 from the below list, and change them up over the weeks. I don’t recommend using all eight of these butt exercises in one workout.
1. Goblet squats
- Stand with your feet shoulder width apart and your toes pointed outward.
- Hold your dumbbell with both hands at chest level.
- With your back straight, slowly lower yourself as if you were sitting, bending your knees and hips until your thighs are parallel with the floor. Be sure to transfer your weight backwards into your heels, keeping your knees behind your toes.
- Push through your heels to extend your legs and return to a standing position.
2. Reverse lunges
- Start in a standing position with your feet hip width apart. Take a big step backwards with your left foot until your knee almost touches the floor. Your right knee should be bent at 90 degrees in front of you.
- Push through your heels to bring your left foot back to starting position.
- Repeat with the opposite leg and continue alternating between legs.
3. Reverse cross lunges
- Start in a standing position with your feet hip width apart.
- With your left foot take a big step back diagonally to the outside of your right heel. Your right knee should be bent at 90 degrees in front of you.
- Step back to starting position by pushing through your heel.
- Complete all the reps on that side before repeating the movement on the other foot.
4. Steps ups (with knees up)
- Start by facing a bench or chair. With your back straight, plant your right foot firmly on the bench keeping your knee at 90 degrees.
- Push through your right heel to thrust your body up and balance with your left knee at 90 degrees in the air.
- Lower yourself back down to the starting position keeping your weight in your right heel.
- Continued your repetitions, and then move on to your opposite leg.
5. Speed skaters (touchdown)
- Start in a standing position with your feet slightly wider than shoulder width apart with your arms by your sides.
- Bending your right knee, swing your left leg behind your right leg in the air behind you, with both arms swinging to the left to follow.
- Tap your hands (or weights if using) on the ground at the outside of your right foot.
- Switch legs in a continuous motion, leaping to your left leg, keep your knee bent, swinging your right leg behind your left leg. Swing you’re your arms to the right following the direction of your leg. Tap your hands on the ground at the outside of your left foot.
- Continue jumping backing and forth between each leg in a continuous motion.
6. Ball hamstring curl
- Start by laying down face up with the ball beneath your heels.
- Lift your hips maintaining a straight line between your shoulders, hips and ankles.
- Pull your heels inward towards your hips rolling the ball towards you.
- Extending your knees, roll the ball back out until you reaching starting position.
7. Cable glute kick back (for the gym)
- Using a cable machine, stand facing it with your feet shoulder width apart and the cuff hooked around your ankle. Set the weight to an amount appropriate for your fitness levels.
- With your knees slightly bent, use your foot attached to the cable and kick your leg out behind you. Then return it to starting position.
- Repeat your reps on that side, then move the cuff to your opposite ankle and repeat.
At home option – Do this exercise using a resistance band instead of the cable machine. Start in a table top position, and wrap the band under the arch of your foot holding each end tight under your hands.
8. Barbell squats (for the gym)
- Start in a standing position with your feet hip width apart and a barbell supported by your shoulders.
- Descend into a squat, bending your knees, and pushing your hips backwards while maintaining a flat back. Make sure your knees don’t go past your toes.
- Pushing through your heels, return back to standing.
At home option – Try using dumbbells instead of a barbell. Hold the dumbbells on your shoulders with their weight slightly shifted back.
Love your #innerbabe
Your butt is your largest muscle, so make sure to rest after these butt exercises. Remember muscle is built in the recovery phase, not the workout phase.
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What are your favourite butt workouts? Share them with us in the comments below.