Look, when I first got back in the gym, I never was that concerned with trying to change my posterior. I just wanted to drop the pounds. But when I started working with a trainer, it became apparent that we were going to spend at least 10 minutes out of every session, squatting for dear life. There were even classes in my gym dedicated to a better butt. I was not here for it.
But all that inadvertent squatting eventually paid off in ways that I never imagined. I wouldn’t say my booty is anything you would turn your head at on the street, but as someone who used to have more belly than backside, it’s definitely sitting up high these days. Bootylicious. Seriously, ask my fiancé…
So with that being said, if part of your fitness goals include perking up your derriere, these are my favorite (actually, they’re terrible but effective) exercises to get the job done.
Pulse Lunges
Full lunges aren’t really my cup of tea because of a knee injury, but pulse lunges go a long way in helping that butt sit pretty.
As you can see, you need to get in a typical lunge stance (one foot to the front, the other to the back). As you dip down, instead of doing a full lunge where your knee almost touches the ground, dip about halfway and pulse up and down at a quick pace. Three sets of at least 15 each on each leg will have your backside burning–but that’s a good thing.
Hip Lifts
I got hip to the benefits of a good hip lift after doing bridge poses in my yoga classes. And while both feet are on the ground, and the hips are lifted up high in that pose, the one-legged hip lift variation can really get those muscles in your glutes tight.
Lay on your back, arms flat next to you. Bring one leg close to your butt and bring the other one up high. Using your core and tightening the muscles in your butt, bring the high leg up and down–without bringing it all the way to the ground.
Donkey Kicks
They call them donkey kicks for a reason! This exercise is a beast on your backside.
Get on all fours with your hands right under your shoulders and your knees under your hips. Bend your right knee, flex your right foot and lift said limb up to your hip. Lower your knee back down, but don’t let it touch the floor. That’s one full rep. Switch legs and repeat three times on each side for 15 reps.
Weighted Sumo Squats
Drop down low. Sounds fun, right? Not really. Especially not when you’re doing a sumo squat with a dumbbell or kettlebell. Still, it works wonders.
Get yourself a heavy dumbbell or kettlebell (I would recommend a 12-15). You can hold it horizontally or vertically. Hold it out in front of your waist. Spread your feet out wide. Tighten your core and lower your body down, pushing your hips back and keeping your knees behind your toes. Pause and then come back up. That’s one rep. Repeat.
Squat Jumps
These are actually a little fun, but they’re also quite intense.
So many people think they’re doing a squat correctly, but often, that’s not the case. When doing the typical squat, you want to get low, try to keep your chest up (unlike the woman in the gif) and keep your knees behind your toes. Once you have that down pat, when it’s time to come back up, jump, extend your arms to your side and lower back down into your squat. That’s one rep. You know what to do: repeat.
*Bonus* Barbell Squats
This one is a personal favorite as I’m doing a lot of arm and shoulder work these days. Barbell squats are like normal squats, except you’re holding weight on your shoulders as you come down into position. When you squat down, be sure to position your weight at the front of your feet.
Good luck and happy booty lifting!
