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Five Exercises That Target the Glutes

Booty Work: Part One

Many of the women I know focus on exercises that tone their lower bodies. Hey, who doesn't want a nice butt and lean legs to show off? In order to shape your gorgeous booty, you need to learn to love and stick with these butt-burning moves. Here are five for you to try:

  • Lunges: These are great because they target so many muscles all in one move. They'll work your glutes, quads, and hamstrings on the front leg, and on your back leg, they'll work your calves and increase flexibility in your hips. You want to be careful to have correct form when doing lunges, so watch yourself in a mirror to make sure your front knee doesn't go out past your front ankle when you lower your hips down. Some examples of lunges are stationary reverse lunges, walking lunges, and side lunges.
  • Squats: This move is great because it doesn't take much to feel your glutes and quads burning. Form is important here too, so be sure to lean your weight back into your heels. You can do regular squats, squats on a BOSU, squats in the bathroom, above your chair at work, or try this yoga sequence.

Want to see the others? Then

  • Step Ups: This exercise requires the use of a step, platform, or chair. You place one foot firmly on the step, then straighten that leg and step up off the ground. It targets your booty and abs, and depending on what you do with your other leg (the one not on the step), you can work your outer thigh, your quad, or your hamstring. Step aerobics, ramping, and this exercise called the Step Up and Kick all involve step ups.
  • Hip Extensions: Want to target just your bum? This move involves your belly facing the floor, either lying down on a ball or standing on your hands and knees. You bend your knee, squeeze your glutes, and lift your foot straight up. You can make this move even more challenging by placing a dumbbell behind your knee as with this move called the Knee Lift With Reverse Row.
  • One-Legged Deadlifts: These strengthen your butt, hamstrings, and lower back, but you should skip them if you have back pain or an injury. To learn this move, check out mymaria's post submitted in the Fitness Challenge Group.
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suenhe suenhe 8 years
haze1nut it depends how you use the work out. Light weights lots of reps are toning techniques and heavy weight medium reps are building techniques. I like using the machines (squat machines) because I can use the different wieghts and it is a resist challange. Even if someone else is using the machine ask if you can jump in with them. Most of the time they really do not mind cuz they end up finding it a challenge and you both can face off. =P"
ktgrl1818 ktgrl1818 8 years
the only of these exercises i do r lunges and suats,but i do them with weights.
Spectra Spectra 8 years
I love squats!! I don't do lunges as much as I should, but I do sometimes do stepups on the stairs while I'm waiting for my clothes to dry in the dryer.
aimeeb aimeeb 8 years
Lunges are awesome.
aimeeb aimeeb 8 years
Lunges are awesome.
azucar_ame azucar_ame 8 years
Looks like I better become more familiar with these exercises!! !azúcar! Ame
azucar_ame azucar_ame 8 years
Looks like I better become more familiar with these exercises!! !azúcar! Ame
haze1nut haze1nut 8 years
i want a bigger butt, will this help me or work against me??
Novaraen Novaraen 8 years
Lunges rule!! :D
Novaraen Novaraen 8 years
Lunges rule!! :D
nicolevanmeter nicolevanmeter 8 years
Squats and lunges are never my friend when I am doing them!!! When I am done and can see the results is worth it, but man it's my least fav part of my routine.
Renees3 Renees3 8 years
My trainer always has me to lunges and squats also these things he calls Squat lunges. I literally want to Fall to the ground when I'm done. Hurts so good lol
fashionhore fashionhore 8 years
I just incorporated all of these into my gym routine because the weight machines are always so busy that I never get time to use them. Now I free weight it and use the Bosu ball and I get a better work out than before!
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