I like a good booty workout, especially when it incorporates moves that target my glutes with an intensity that makes me go, "Yep, I'll definitely feel that in the morning!" That's why I was particularly happy with an at-home Glute Guide [1] from NASM-certified personal trainer Bailey Ducommun [2]. It consists of eight weeks total: two four-week phases, two arm and two butt workouts per week. It took me an extra month (three instead of two) to complete the guide, but the important thing is that there were exercises in both phases that I couldn't get enough of — meaning, I really felt my glutes working after repeated sets.
My favorite move, which I've written about in the past, is what she calls a Bulgarian Romanian deadlift (Bulgarian RDL). It's a Bulgarian split squat and Romanian deadlift [3] combo that will target your quads, hamstrings, and glutes. Bailey told POPSUGAR in a previous interview that that's the reason she likes to pair these specific movements together [4]: "they complement one another well for a full leg burn targeting your quads, glutes, and hamstrings."
Ahead, check out the Bulgarian RDL and other exercises from Bailey's Glute Guide that I liked most because I didn't have to wonder if they were working: I knew they were. I still incorporate them into my sweat sessions today, even after finishing the program. Take a look, and try some of these for yourself!
Single-Leg Romanian Deadlift
These are one of my favorites for targeting each glute respectively.
- Hold a dumbbell in each hand (or a kettlebell in both) and lift your left foot slightly off the ground.
- Keep your back flat and bend at your hips while raising your left leg, which should stay in line with your body. The dumbbells will lower toward the ground.
- With your back straight, return upright to your starting position. This completes one rep. Make this move harder by keeping your left foot off the ground as you go through your reps. Be sure to do the same number of reps on the other side.
Banded Hip Thrusts
Engaging my glutes at the top of this move really does make all the difference, and the booty band adds tension. In a previous interview, Bailey called hip thrusts the "holy grail of glute exercises [6]."
- Sitting on the floor with bent knees and a booty band around the bottom of your thighs, rest your upper back against a stable bench (I use a couch or the edge of my bed if I don't have a bench).
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground. This is one rep.
Bulgarian Romanian Deadlift
Like I mentioned earlier, the Bulgarian RDL targets my glutes, but it also gets into my hamstrings and quads.
- Grab a pair of 10-pound dumbbells (or the dumbbells of your choosing). Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Step your right foot out so that when you lunge, you create a 90-degree angle with your right leg. Your right knee shouldn't go past your right ankle.
- Bend your right knee, squeeze your left glute, and lower your left knee toward the ground.
- Press your right heel into the ground to straighten your right knee and return to a standing position.
- Then, keep your back foot on the bench and bend at your hips to lower the dumbbells toward the ground into a deadlift.
- Keep your back flat as you return to the starting position. One split squat and one deadlift complete one rep. Be sure to do the same number of reps on your left side.
Banded Glute Bridge
Squeezing your glutes at the top here and keeping tension against the booty band really makes me feel the exercise in my booty.
- Lie on your back with your knees bent, feet flat on the floor, and a booty band around the bottom of your thighs. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down if you need more support.
- Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is one rep.
Banded Frog Pumps
These not only target my glutes, but also my inner thighs.
- Similar to a glute bridge, lie on your back with a booty band around the bottom of your thighs. Keep your knees bent and facing outward and the soles of your feet together [7]. Plant your palms facedown at your sides.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged and your knees facing outward.
- Lower down to the ground; this is considered one rep.
Banded Seated Abductions
Banded seated abductions, Bailey said in a previous interview [8], especially target your larger glute maximus and your glute medius, [9] which is located at the sides of your pelvis. I definitely feel those smaller glute muscles working when I do these.
- Sit on the floor with your elbows resting on a bench (or chair, etc.) behind you and a booty band around the bottom of your thighs. Make sure you're seated tall, lengthening through your spine. Do not slouch.
- Open your knees to either side, pushing against the booty band for resistance as you do.
- Go as far as your hips allow [10] without causing pain, then bring your knees back together. This counts as one rep.