1. Hip-Lift Progression
This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.) Lie on your back with your arms at your sides with your knees bent and your feet on the floor. Lift your hips toward the ceiling. Hold for 1 count, and then lower back down. Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine. To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds. Keeping your hips up, place your foot back on the floor and then lower your hips. Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.
“The squat is the best exercise for a sexy lower body because it targets the glutes and quads better than many other moves,” says Dianne Sykes Scope, an exercise physiologist in East Rockaway, New York. First, ace the basic version, then do the variations on our tear-out cards, which are guaranteed to banish boredom and deliver results.
– Barbell Squats
You didn’t think we forgot about dull, boring, uncool rful barbell squats did you? They’re not exciting, but they’re crazy effective when it comes to blasting the backside and stimulating butt growth — they’re the undisputed king of leg, AND butt exercises. Stand shoulder-width apart with a barbell across your traps. Stick out your butt, maintain a flat back, and lower down until your thighs are parallel with the floor . Drive up through your heels and return up back to start.
– Goblet Squats
Stand upright and hold a dumbbell/kettlebell with two hands so that it’s in line with your collarbone. Keep it at this height throughout the movement to simultaneously hit the shoulders, biceps, and triceps, while maintaining strong posture. With your chest puffed out and your abs tight, slowly drop down until your quads are BELOW parallel, hold .5s, and explode upwards through your glutes. Ascend through your heels, not your toes.
– Wide Stance Barbell Squats
Load a barbell and spread your feet so that they’re approximately 1 step further apart than shoulder-width. This wide stance helps emphasize the butt and hamstrings. Puff out your chest, tighten your abs, and slowly descend until your thighs are parallel with the floor. DO NOT arch your back — keep it strong and straight throughout the entire squat. Hold for .5 seconds at the bottom and powerfully ascend back to start.
3. Stability Ball Leg Curl
Lie on your back with your heels on top of a stability ball. Press your heels into the ball and lift your body off the floor to form a straight bridge with your body. Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings. Hold the contraction for .5s, roll the ball back out to full bridge and repeat. If this is too easy you can amp up the intensity by completing each curl with one leg (while keeping the second leg elevated in the air.)
– Dumbell Side Lunges
Stand tall with two light dumbbells. Take a large step to the left and squat down laterally until your left thigh is parallel with the floor and the dumbbells touch the ground. Sit back over the back half of your butt, with most of the pressure on your heels — resist any pull to hunch forward. Press through your butt and return back up to start. Repeat for the right side and continue to alternate.
– Barbell Reverse Lunges
Stand tall with a barbell loaded on your back. Tighten your core, draw your shoulders back, and stagger your feet so that your left leg is in front of your right . Take a step backwards with your right foot and lunge down until your knee is slightly above the floor/left quad is parallel to the ground. Powerfully press through your heel and glutes, and explosively ascend back up to starting position. Repeat a full set with your right side and then switch to the left.
– Explosive Lunges
Stand with your feet together and your hands on your hips. Then lunge forward with your right leg. Jump up, switch legs in midair, and land with your left leg in a forward lunge. Continue these explosive lunges, alternating sides, for one minute. Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.
5. Kettlebell Swings
The kettlebell swing squat is a high intensity, fast-paced movement that epitomizes full-body fat incineration. The butt initiates and dominates the bottom half of the motion; the shoulders — in particularly the front deltoid — and arms provide the closing power at the top. Start in a low, wide squat position with kettlebell in between your feet.With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and swing the kettlebell upwards with two hands until it’s in-line with your face. Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep.
6. Romaine Deadlifts
Stand upright and hold a barbell in front of your body at thigh height. Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins. Hold the stretch for 1s, powerfully contract your butt, and accelerate back up to starting position. Unlike a traditional deadlift, your hips/butt don’t move vertically — keep them stationary and emphasize the stretch behind your knees during the downward part of the motion.