Would you believe there’s more to growing your butt than the usual squats? Although it’s one of the most popular exercises for glutes, there are a lot more fun and easy ones that you can do in the comfort of your own home. It’s time to put your booty into it, honey because getting that plump peach doesn’t just happen overnight.
Try to incorporate these exercises in your usual routine 2-6 times a week and always remember to squeeze your glutes when you execute. Guaranteed you’ll be taking those mirror selfies nonstop when you notice the difference so get up and activate those glutes!
Glute Bridge (Variation: One leg glute bridge)
Lie on your back with your arms at the side, palms down and keep a wide stance with your knees bent at a 90 degree angle and toes pointed slightly outwards. Lift your hips until they align with your shoulders. Make sure to keep your feet planted on the floor at all times and don’t forget to squeeze those glutes every time you lift your hips.
For a more advanced exercise, rest your foot above the other knee (so it looks like you’re making a number 4 with your legs) then proceed to lifting your hips as you would with the normal glute bridge.
Lunges (And side lunges)
Start by standing straight, keeping your core tight then step forward with one foot and lower your hips until both knees are at a 90 degree angle. You can also put your hands on your hips to maintain balance, which is how most people do it.
For a more advanced exercise, try the side lunge – all you have to do is stand straight with your feet shoulder-width apart (not too wide). Step to the side as you lower your hips until the other leg is fully extended. Make sure to keep your toes pointed forward!
Fire Hydrant (Variation: With extension)
So this one may be a bit awkward to do but it’s also really effective in targeting your glutes. Start by going on all fours then raising your leg to the side while keeping your knees in the same 90 degree angle so it actually looks like you’re a peeing dog.
You can also do the variation of the fire hydrant wherein you extend your leg when it’s raised then return to the original peeing dog position.
This one is pretty close to the fire hydrant except you kick back instead of kicking to the side (yes, it’s pretty self-explanatory). You start on all fours, keeping your core tight, then slowly raise your leg without changing the angle until your thigh is parallel to the ground. Your leg should still be at a 90 degree angle when it’s raised so you should be feeling the burn in your glutes and thighs.
Rainbow Leg Lifts
Go on all fours and extend your leg diagonally. Starting from the floor, trace a big arc or a “rainbow” with your foot pointed outwards. This one is actually really fun if you imagine tracing actual rainbows while you exercise! It kind of takes your mind away from the burn it gives your glutes.