Build a Big Booty With This 3-Move Bodyweight Workout
If you want a firm, round, large butt, you've got to put in the work. You know how the saying goes: if you don't use it, you lose it. Vanity aside, having strong glutes will reduce your risk of developing dormant butt syndrome and associated lower-back pain; will improve your athletic performance in activities like sprinting, long-distance running, and plyometric exercises; and can even prevent and alleviate knee pain. Convinced? Good.
To help you strengthen your glutes and sculpt a sexy booty while you're at it, I created a three-move bodyweight workout you can do anywhere. Before you get started, be sure to warm up with exercises like butt kicks, high knees, glute bridges, and plank walkouts.
After warming up, perform each exercise with little or no rest between moves, resting 90 seconds between rounds. Complete a total of five rounds, then cool down with three minutes of stretching.
- Walking lunges: 24 reps
- Step-ups: 20 reps
- Single-leg glute bridges: 12 reps each leg
Keep reading for a detailed explanation of the exercises.