If you have been doing tons of squats and still don’t have your ideal booty, it could be because you are overworking one muscle group. Try these exercises to target all the different muscles in your butt and thighs to get the booty of your dreams. This is the best booty workout ever!
Exercise 1: Weighted Glute Bridges
Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up. Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, and explosively thrusting your hips upwards. On the way up, squeeze your buttocks as hard as you can. In the final position, the body should form a flat line between the knees and shoulders.
For beginners, do 3 sets of 20 reps. Intermediate athletes should do 4 sets of 20 reps. Advanced level is 5 sets of 20 reps. You can even do these without the weights if you are a beginner.
Exercise 2: Lunges
Stepping backwards with your left leg, lower your body into a lunge, as you are raising your arms in front of you Lowering your arms, bring your left leg back to standing position, then repeat on another side to complete one rep.
Beginners should do 3 sets of 20 reps on each side. The intermediate level is 4 sets of 20 and advanced is 5 sets of 20 lunges. You will have around, strong booty in no time.
Exercise 3: Squat Pulses
Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes Stay in squat position and go up and down. Move up and down 15 times, then return to starting position and relax.
Beginners, do 3 sets of 15. The intermediate level should do 4 sets of 15 and advanced athletes can do 5 sets of 15. Use this exercise to shape and sculpt your thighs.
Exercise 4: Donkey Kicks
From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position Do 15 reps on each leg. Beginners should do 3 sets, the intermediate level should do 4, and advanced level can do 5 sets.
Exercise 5: Fire Hydrant
Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side
Complete 20 reps on each leg. Beginners do 3 sets, intermediate level does 4, and advanced level should do 5.