Help Build the Booty of Your Dreams in 5 Minutes With This Simple Workout
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Got booty goals? Let's get to work! Caroline Jordan — wellness coach, Equinox trainer, author, and booty expert — knows all about how to build a strong and powerful butt, and why it matters for more than just aesthetics.
"A more powerful butt will allow you to run faster, cycle stronger, and power walk up the fifth flight of stairs without losing your breath," said Caroline. It will also give you healthier knees, a pain-free lower back and hips, and even more energy. "At the end of the day, you should feel less tired and have more energy when you have a powerful butt."
To work that rump, Caroline shared five "booty-burning bodyweight exercises you can do right at home for a stronger, happier butt," and you don't even need equipment to get started, just a little space to move.
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Squats
- Stand with the feet hip-distance apart, toes facing straight forward. Extend the arms out in front of you for balance.
- Sit the butt back and down, bringing the thighs parallel to the floor.
- Make sure the heels stay on the floor and chest is lifted. Keep the knees behind the toes as shown in picture.
- Press through the heels to return to a standing position.
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Single-Leg Squats
- Stand with feet hip-distance apart and raise the right leg, flexing the right ankle and pushing the hips back.
- Lower the body while keeping the right leg raised (a squat with one leg). Keep the knees behind the toes and the heels firmly on the floor.
- Hold and then return to standing.
- You can use a bench to squat/sit on to work your way toward doing the single-leg squat if needed.
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Hip Bridges
- Lie on your back with the knees bent and your feet hip-width apart. Place arms at your side and lift up the spine and hips.
- Slowly bring the hips back down, then lift back up.
- For an added challenge, try a single-leg hip bridge with one leg in the air.
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Single-Leg Deadlifts
- Start in a standing position with the feet together. Standing on the left leg, lift the right leg off the floor and bring the knee up toward the chest.
- Lean your upper body forward and reach your right leg out behind you.
- Bring the knee back up toward the chest and repeat. Perform for 30 seconds on one leg, then switch legs.
- Add variety by moving the arms in a running motion or bringing the arms close to the floor, deepening the lunge.
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Step-Ups
- Find a step or bench and place the right foot on the elevated surface.
- Step up until the right leg is straight, then return to start. Repeat for 30 seconds, then switch sides.
- To add a challenge, bring the left knee into chest or hold weights in hands.