My 3 Favorite Exercises for the Booty

Booty, booty, booty rocking everywhere! I can’t not sing that song when I think about working the booty! I think it’s safe to say that strengthening the derrièr is definitely a fan favorite. Vanity aside, a strong gluteus maximus is super beneficial for overall physical health. They help proper pelvic alignment, propulsion during walking and running, balance, support the lower back during lifting and prevent knee injuries. The options are endless for working the rear end, but I’ve got my own three personal favorite exercises that will really fire them up!

1.) Squats. Drop it like it’s hot! They may be cliché, but squats really do pack a punch when strengthening the booty and you can do them anywhere! Turn an ordinary bodyweight squat into extra-ordinary by adding dumbbells or resistance bands. For an added bonus and heart pumper, add a jump at the top of your squat! Form is super important though to make sure you aren’t doing more harm than good. Be sure to hinge from your hips, sticking your booty back and keeping your knees behind your toes. Really focus on driving through the heels as you lift out of the squat and squeeze into your seat.

2.) Hip Lifts. Or bridges. Same, same. Like squats, the options are endless with how you can change these up and they are perfect for the beginner all the way to the advanced. The classic position is laying on your back, walk your heels in so they are under your knees and arms are down by your side. Driving through the feet and engaging the glutes, hamstrings and inner thighs, peel the lower back off the floor and lift your hips up towards the sky. It’s important that the movement is initiating from the hips and not the lower back. The highest the hips should be is just below the shoulder blades. Want to spice these up? Add a light resistance band above the knees, hold a dumbbell on the hips, lift the heels, or if you are feeling really spicy, place your feet on a wall and bend the knees 90°!

3.) Side-Lying. If you are looking to hit 360° around that booty, side-lying exercises are where it’s at! Plus, it will help you channel your inner Jane Fonda! Where the first two exercises have a main focus on the base of the seat and lifting the buttocks, this position helps shape all sides and strengthens the hips and outer thighs. To feel a booty burn like no otha, lay on your side and rest your head in your hand. Bend the bottom leg and extend the top leg and then let the fun begin! Leg lifts, circles, pulses, rainbows, do them all! High number of reps here are key, but if you are looking for a quick burnout, try adding ankle weights or a light resistance band!

I’d like to think my bottom is my strongest asset! ;) Looks aside, having a strong seat really is the base of a healthy body! Go ahead and try all of these exercises for the perfect booty workout!

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Cheers,

Heather McCreight