blicious fitness

10 Booty Exercises to Add to Your Routine

booty exercises

Did you know that a strong booty can help you balance, aid in pregnancy, and make you less susceptible to heart disease?

In addition to being healthy, everyone likes the visual aesthetic of a nice, plump booty. We like big butts, and we simply cannot lie. 

Are you trying to build a bigger, stronger butt for health or beauty?  

Check out these ten booty exercises guaranteed to toast your buns.

1. Donkey Kicks

Start on your hands and knees on the floor or your exercise mat. Keeping your knee bent at a 90-degree angle, squeeze your glute muscle to lift your left leg up and behind you. Repeat on the other side. 

You should feel a squeeze in your central and upper glute muscles. For more difficulty, add an exercise band or hold a dumbbell in the bend of your knee. 

2. Fire Hydrants

You can move right into fire hydrants from your donkey kicks. Start on your hands and knees with the spine in a neutral position. Keeping the knee at a 90-degree angle, lift one leg up and out to the side, like a dog at a fire hydrant. 

Fire hydrants will intensely activate your gluteus medius and abductor muscles, building a rounder butt. Add an exercise band or ankle weights to make this exercise more challenging.

3. Single-Leg Glute Bridges

Start on your back with your feet flat on the ground and your knees at hips’ distance apart. Straighten one leg to pick your foot up off the ground. Squeeze your glutes to lift your hips off the floor, hold for a few seconds, then repeat for 10-20 reps on each side. 

Hold a dumbbell or kettlebell on your pelvis to make this exercise more challenging. 

4. Rear Lunges

Start by standing with your feet approximately hips’ distance apart for this exercise. Step one foot behind you and bend both knees until you are as close as possible to a 90-degree angle in both legs. Rise up, bring your feet together, and repeat on the other side. 

Instead of stepping your feet directly behind you, try stepping slightly outward, like you are on train tracks. This will give you better balance and activate the gluteus maximus and medius muscles. To make the rear lunges harder, add a dumbbell to both hands or hold a barbell across your shoulders. 

5. Curtsy Lunges

Start by standing on your mat with your feet slightly apart. Step one foot back behind the other at an angle and bend your knees deeply until your back shin is nearly parallel to the floor. Stand up and repeat on the other side. 

Curtsy lunges are great for targeting the gluteus maximus and gluteus medius, the largest muscles in your butt. To make these lunges more challenging, hold a dumbbell in each hand. 

6. Sumo Squats

Stand length-wise on your exercise mat with your feet about three to four feet apart. Squat deeply and keep your knees pushing outward, not collapsing inward. Straighten your legs and repeat. 

You should feel an intense workout in your gluteus maximus or butt cheek. Be sure to pull in your core and engage your glutes every time you rise up from the squat. 

7. Good Mornings

Stand with your feet just a few inches apart and hold your hands in a prayer position at your chest. Keep your back and legs as straight as possible, then bend at the hips and lean forward. Engage the glutes to return to a standing position and repeat. 

To make good mornings more challenging, hold a dumbbell in each hand and allow your hands to hang past your knees with each rep. 

8. Stair Steps

You don’t need a stair machine or staircase to perform stair steps, but feel free to use them if you have them! If not, a box that is slightly lower than knee height will work just fine. 

Put one leg up on the step, then lift yourself up to standing. Step down with the same foot and return to the floor. Switch legs and repeat. 

You can also focus on one leg at a time to give your quads a fiery workout! 

9. Barbell Deadlifts

If you have access to weights, the barbell deadlift is one of the best butt exercises out there. As always, start with light weights and work your way up to prevent pulling your back. 

Start by standing with the weighted barbell at your shins. Bend your knees and lean forward to grab the bar. Stand to pick up the barbell, keeping your chin up and chest forward, and repeat.

If you don’t have access to a barbell, get creative with furniture, dog food bags, or a broomstick. Where there’s a will, there’s a weight!

10. Barbell Hip Thrusts

You’ve probably seen the barbell hip thrust performed if you’re familiar with internet fitness influencers. Don’t worry; it’s not as scary as it looks. Start with light weights and add a towel or barbell pad for comfort.

You will need a weighted barbell (or creative alternative) and a bench or block at knee height. Sit on the floor with your legs straight out and the bench behind you. Roll the barbell up so that the bar rests comfortably between your hip bones and pubic bone. 

Lean your shoulder blades against the bench. Hold the bar, bend your knees, and plant your feet firmly on the ground. Then thrust your hips upward until your back is parallel to the floor. 

Repeat until your buns are burning!

Muscles Targeted with Booty Exercises

The booty is made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. As you might have guessed, the gluteus maximus is the largest muscle in the butt. Building up your gluteus maximus will give you a larger butt overall. 

However, the little guys are important too! Your gluteus medius is responsible for lifting and shaping your upper and side butt muscles. If you want a rounder butt, don’t forget your gluteus medius.

The gluteus minimus sits underneath your gluteus maximus muscles. Strengthening your gluteus minimus will lift the cheeks and give you a firmer butt. 

Tips for Building Your Glutes

There is more to growing a plump booty than workouts alone. Weightlifting and exercise are important but don’t neglect other aspects of your health.

Stretch before and after every workout. Dynamic stretching is better for building muscle than standard, static stretches. 

To grow muscle, you need to be in a caloric surplus. That means eating more than you normally do. Yay!

But before you reach for the cookies, make sure you are eating enough of the right foods. You need to have a high-protein diet with lots of fresh vegetables and vitamins to build muscle. Avoid consuming too many processed foods, sugars, or alcohol, as these will slow your progress. 

Remember that muscle weighs more than fat, so don’t be alarmed if the number on the scale goes up despite an increase in your exercise. Feeling confident and happy in your body is much more important than your weight.

Get a Move On!

Building a great butt is totally achievable with the right guidance. Add these top ten booty exercises to your fitness routine, and you’re sure to see results!

Are you ready to take your booty to the next level? B’licious Fitness offers small group classes, trainers, and more to help you achieve your full fitness potential. Sign up today to get started!