As evidenced by some of our favorite blogger booty transformations [1], when it comes to building a bum [2], it takes time, patience, and a whole lot of work to make real gains. Although patience is a virtue, if you've been working hard at sculpting some gorgeous glutes and still aren't seeing any changes, it may be time to switch it up. One way to ensure you get the most burn for your buck — aside from making sure your form is correct and consistently upping your weights [3] — is by varying your leg-day routine with some glute-isolating moves that work one cheek at a time. Read on for four moves that ensure you're giving your derrière the one-on-one training it deserves.
Single Leg Deadlifts
- Hold a kettlebell or dumbbell (at a weight that gives you adequate resistance) in your right hand, and lift your left foot slightly off the ground.
- Keeping your back neutral, hinge at the hip by leaning your entire torso forward while raising your left leg, which should stay in line with your body.
- As the kettlebell lowers toward the ground, try to avoid swinging it, and keep the movement as controlled as possible.
- With your back straight, return upright to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
- Do 12 reps on each leg to complete one set.
Split Squat
- Stand in front of an elevated surface, and putting your right leg back, rest your toes on the surface. Avoid resting on anything too high or too low, as this can cause strain.
- Slowly bend your left knee until your hamstring is parallel to the floor, making sure to squeeze your glutes throughout the move. You should also lower your pelvis and ensure that your left foot is far enough forward so it is just above your ankle.
- Straighten out your bent left leg (still elevated) while returning to the original start position.
- Do 12 reps on each leg to complete one set.
Single Leg Bridge
- Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor, and repeat three sets of 15 reps on each side.
Side Lunge
- With your feet directly under your hips, start the move by stepping your right foot out wide to the side and coming into a lunge with your left fingers touching your right foot. Push your bum as far back as you can without toppling over to avoid your right knee going beyond your right toes. Keep your chest lifted and your weight in your heels.
- To return to standing, push through your right foot, then lunge sideways to the left to complete one rep.
- Complete a total of 15 reps.