3 Key Moves That'll Get You a Bangin' Booty, Just Like Lady Gaga's

Updated on Feb 9, 2018 at 5:30 PM

Every time Lady Gaga graces the stage, we are not just in awe of her performance but also her bangin' bod! Have you ever gotten past her abs to witness her Wonder Woman-worthy butt? Everyone wants to know how she makes it defy gravity. The answer is quite simple: targeted exercises.

In the past, Lady Gaga worked with the world-renowned trainer of the stars Harley Pasternak. He previously shared with POPSUGAR three signature moves that she used to build that muscular and toned backside. Those were skater lunges, stiff-legged deadlifts, and the Superman. These are all great moves, but there's more to it, right? A while back, Gaga posted a video of herself doing glute kickbacks that was pulled from her social media account. She also told ABC News that she uses a VersaClimber.

We asked Sarah Chadwell, NASM CPT, about Gaga's workout and any other moves that would help you make a butt as great as the pop star's. "There are so many more targeted exercises like the glute bridge, 'high fashun high kicks' (aka donkey kickbacks), and TRX jump squats that you'll see her doing on her Instagram page for a booty that pops," Chadwell said.

If you've got time to obsess over Lady Gaga's social media like we do, you'll realize that she uses exercises that you probably already know. You just have to be deliberate about using them in addition to a sensible approach to eating and a daily dose of cardio. This combination yields a rear end that melts souls at first sight just like Gaga's. Unquestionably, there are three golden moves you should definitely try: glute bridges, "high fashun high kicks" (as Lady Gaga calls them), and TRX jump squats. Here's why.

Glute Bridges

Glute bridges are a hinge exercise, and hinge exercises are superior for working your posterior chain. Using glute bridges, you are also working what you typically think of as your core, including your rectus abdominis and erector spinae, though glutes are actually part of your core.

How to Do Glute Bridges:

Lie on your back on the floor with your knees bent and feet flat on the ground. Keep your arms flat by your sides with your palms down.
Push through your heels and lift your hips off the ground until your knees, hips, and shoulders form a straight line, a bridge.
Squeeze your glutes as hard as you can at the top of the movement for a two count while keeping your abs drawn in before easing back to the floor.

"High Fashun" High Kicks

The name sounds ridiculous, but an ACE study named this exercise as one of the most effective gluteus maximus training techniques. You can do these anywhere — no equipment required unless you want to add a dumbbell.

How to Do Donkey Kickbacks:

Begin on your hands and knees.
Brace your abdominals to stabilize your torso and spine.
Lift one leg up, keeping your knee bent at a 90-degree angle.
Lift your leg until the bottom of your foot is positioned flat toward the ceiling. Your upper leg will be in line with your body.
Switch legs and repeat.

TRX Jump Squats

Don't think this is all just static moves. You can't forget your cardio. According to Chadwell: "If you are doing TRX jump squats, you are performing one high-intensity set of squats. Use these into your routine and you'll burn fat and boost your booty muscles. Just be sure you have excellent form performing bodyweight squats before you attempt jump squats."

How to Do TRX Jump Squats:

Grab the TRX cables palms facing each other and stand facing the point at which the cable is attached.
Step back until the cables are tight and your arms and legs are straight. You'll be at about a 75-degree angle with the floor.
Bend in a squat position.
From the squat, explode into the air, jumping as high as you can and using the cables for stabilization. Kick it up a notch by tapping your heels together midjump.
Land softly on your toes and move fluidly into the next repetition.