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Booty boosters: 3 Butt exercises for perky buns

Linda Melone, CSCS, is an NSCA Certified Strength and Conditioning Specialist and certified personal trainer based in Orange County, CA. Visit her website at www.LindaMelone.com.

Great glutes in three moves

What woman doesn't want flat abs? It's quite the opposite when we're talking about the derriere, though -- flat buns don't fill out a pair of jeans like a shapely behind can. Granted, some of your booty potential depends on your genetics, but you can still make the most of the butt you have. Here are three butt exercises for great glutes -- and exercise tips to make sure you’re targeting your booty.

Woman doing lunges

1Lunges

No equipment needed, but you can use dumbbells or a barbell for advanced moves.

Start position: Stand with feet shoulder-width apart, hands on hips or holding onto dumbbells.

Movement: Step forward, bending at the hip, knee and ankle, shifting most of your weight to the front leg; do not allow back knee to touch the ground. Keep your chest up and don't bend forward at the waist. Push back to starting position pushing through the front heel.

Perform: 15 reps each leg

Tips for glutes of gold

  • Both legs should form right angles in the downward position, with the back knee hovering close to – but not touching – the ground.
  • Most of your weight should be on the front leg.
  • Push through your heel, not the ball of your foot, as you step or push back.
  • Keep your chest up and eyes focused straight ahead.

2Crab Walk

Requires a light- or medium-resistance circular piece of elastic tubing.

Start position: Step both feet inside the tubing and stand in a wide sports stance, knees slightly bent, toes pointed straight ahead and hands on hips or out in front.

Movement: Keeping abdominals tight, step out to the side and continue walking sideways; keep your upper body still, eyes straight ahead. Continue walking to one side for a count of 10 and repeat in the opposite direction.

Perform: Repeat 5 times each direction.

Tips for glutes of gold

  • Keep tension on the tubing — do not allow it to become slack.
  • Maintain bent knees as you walk sideways, keeping knees and eyes facing forward.
  • Alter speed of movement for a greater challenge.

3Stiff-Legged Deadlifts

Start with a light bar or dumbbells until you master the form.

Start position: Grasp a bar and hold it in front of you with straight arms down, hands shoulder-width (or use two dumbbells with palms facing towards your legs). Engage core muscles by tightening abs.

Movement: Keeping knees slightly bent, bend forward at the hips. With your back straight and eyes on the floor slightly in front of you, bend forward until you feel a stretch your hamstrings. Do not round your back! Slowly return to an upright position.

Perform: 15 reps

Tips for glutes of gold

  • Keep the bar close in toward your body; don't allow it to swing out.
  • Keep your weight in your heels as you return to starting position.
  • Squeeze glutes at the top of the movement.

More butt-sculpting exercises for great glutes

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