Frustrated over your flat, shapeless derrière? Don’t fret, we’ve compiled all the best exercises that will tone and lift the buttocks. Do these explosive moves at home and enjoy the results within weeks:

Hip-Lift Progression

The hip-lift progression will ease tension in the lower back while targeting the glutes at the same time. To perform this exercise, lie on your back with your arms at the sides and knees bent. Keep your feet flat on the floor. Now, lift the hips toward the ceiling, squeezing the glutes and hamstrings. Hold the position for a second, before repeating the lift. Do this for 1 minute or more. To increase resistance, extend one leg as you lift the hips. Keep the thighs parallel and hold the lift for 5 seconds.

Single-Leg Front Raise

This move will tighten the thighs and tone the butt! The single leg raise also improves balance and flexibility.

To perform this exercise, stand straight with your feet hip-width apart. Hold a 5-pound dumbbell in each hand. Now, bend the right leg and raise it about 3 inches off the floor. Extend the arms forward parallel to the chest. Then, raise your left arm above the head and hold the position for 3 seconds. Bring the left arm back to chest height then alternate to the right arm. Complete 4 reps on each arm. Do another 8 reps more as you alternate the legs.

Kickback Squat

This is a more powerful version of the classic squat. The kickback squat targets the quads and butt in one powerhouse move! To perform the kickback squat, stand with your legs shoulder-width apart. Now lower yourself down by bending your legs into a squat. Bring your fists close to the chin as you squat.

Then, bring the left leg straight behind the body while extending the arms forward. Finally, return to the squat position and repeat on the other side. Do three sets of five reps for best results.

Single-Leg Squat

Yet another variation of the classic squat to develop buns of steel! This powerful move will tone the butt and strengthen the hips.

Start by standing with your feet together. Get a folded towel and place your right foot on top of it. Now shift your weight to the left leg, bend the leg into a side squat as you slide the towel out slightly using the right leg. Go back to the starting position and repeat. Keep the left knee bended between 45 to 90 degrees. Once you completed around 10 squats with the left leg, switch to the right leg.

Dumbbell Squats

Take your regular squat to a different level with the dumbbell squat. This powerful move will amp up your butt exercise.

To perform this move, stand with your feet shoulder-width apart. Hold a pair of 8 to 10 pounds dumbbell. Squat down as if you are about to sit on a chair, keep the weight over the heels. Squeeze the glutes as you go back to the starting position.

Another variation of this move is to do it without weights but jump explosively and land in a squat position.

LEAVE A REPLY