3 Booty Moves You Need to Do Right Now For a Strong, Bodacious Backside
Sculpt that backside! No equipment, no squats — just these three beginner moves that'll strengthen and tone your glutes and hammies, creating a powerful rear. Do each of these moves for one minute and you have a nice three-minute do-anywhere butt workout you can try any time. PSA: we just did this and our butts are on fire.
For a precursor to the deadlift, the good morning will definitely wake up your posterior chain, including your hamstrings and glutes!
- Stand with your feet hip-width apart and place your hands on your hips (or at the back of your head) with your elbows opened wide.
- Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips until your back is almost parallel to the floor.
- Keep a slight bend in your knees as you hinge forward.
- Return to standing, squeezing your glutes when you are upright to reset. This completes one rep.
- Repeat as many times as you can for 60 seconds.
Activate the glute med (a fancy word for your side butt), and in turn create strong, stable legs with this on-the-ground bodyweight move.
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg to the right until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor.
- With control, lower your leg back to the ground.
- Continue for 30 seconds on the right side, then switch to the left leg for another 30 seconds. For an added challenge, wear a light resistance band around your ankles.
Tone and sculpt with an added challenge (we'll teach you how to do a bridge with both feet on the ground, too). This single-leg isometric move will shape that booty while also giving your abs a nice little workout, too.
- 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.