There’s a lot to love about a nice shapely big old booty but for any girl who has got one and for those who really want one – big butts can be a sensitive topic and almost every woman out there can tell you about the struggles of arching their tailbone to make that booty pop for that perfect selfie.
Don’t worry, though. There are several glute isolation exercises you can do to get the booty of your dreams.
Great starting exercise – the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder or choose other variations below. Make sure to check these exercise mistakes before your start.
2. Hip Thrust
The Hip Thrust is a must for everyone looking to develop their backside, because it makes your butt work against gravity at an optimal angle. You can use the resistance band around your knees to activate your side glutes more.
3. Air squat.
Standing with feet hip-width apart hinge at the knees to come into a squat position – making sure your knees track over your toes and don’t extend past.
a) Start by laying down on the ground on your side. Pop your head onto the arm that’s on the ground. Start by moving your hips up to a 45-degree angle and your knees to a 90-degree angle.
b) Push your knee away from your core but keep your feet pressed together.
c) Pause when you get to the top of the move, clenching your glutes and ab muscles, and return to the ground. Repeat.
5. Glute bridge.
6. Single leg hip bridge.
Bridges are wonderful for building your glute muscles while toning your hamstrings. This single-leg variation adds extra intensity to a regular bridge.
Lie down with your knees bent and both feet resting on the floor. Straighten your left leg and flex your foot toward the ceiling. Raise your hips up off the ground as high as you can and squeeze your glutes at the top of the movement. Lower your hips down for a second and then push them back up to repeat.
7. Glute bridge with toe taps.
Start lying on your back with knees bent and heels up so that only the balls of your feet and toes are touching the ground. Pushing through the balls of your feet, drive your hips up towards the ceiling. Squeeze your butt for 3 counts then slowly lower your body back to the floor. Repeat.
8. Glute rainbows.
Rainbow. Rainbows are another glute exercise that tone the outside of your glutes and thighs. They are known for lifting up the bottom of your butt and toning your inner thighs, as well. Rainbows are super efficient because they tackle the hardest areas all at once.
9. Gorilla squat.
Mobility squat warm up. Place your feet about shoulder width apart maybe and inch or two wider on each side. Reach down keeping your legs as straight as you possibly can until you reach your toes.
10. Kneeling hinge.
The kneeling squat seems complicated and dangerous until you try it. It actually simplifies the squat by limiting it to a one-joint movement (the hip hinge). To do kneeling squats, kneel on the floor with a bar on your back. Use a cushion under your knees if you experience discomfort. Sit back until your backside touches your calves, then sit back up. You should feel glute activation in this movement.