Physical Exercise – Women

The 10 Best Booty-Building Exercises

Who doesn’t want a great butt? Well, all it takes are the right exercises and a healthy diet. While you work on eating well, you can find some great exercises in this article that are meant to keep your butt toned. Interestingly, a firm butt isn’t just about looks. Well-honed gluteal muscles reduce your lower back pain, reduce knee pain, help with physical performance, and improve your posture.

10 Great Exercises to Tone Your Butt

1. Split Squat

• Stand on your right foot, with your left knee bent and your foot off the ground.
• Bend right knee, extending left leg down until knee is a few inches off the ground, keeping arms out in front of you for balance. You can use a block or ball to determine where your knee should land.
• Slowly return to the starting position.
• Complete desired reps, then switch sides and repeat.

2. Reverse Lunge

• Stand with feet hip-width apart and arms at your sides. You can use dumbbells for additional weight.
• Inhale and step one foot back, bending both knees about 90 degrees to a lunge position, maintaining an upright posture and engaging the core.
• Step the back foot forward to meet the other, returning to the starting position. Repeat on the other side.

3. Walking Lunges

• Stand with feet together holding a pair of weights at shoulder height, elbows bent in front of body.
• Step right foot forward and bend knees to lower into a lunge, stopping when both legs form 90-degree angles.
• Press through the right heel to stand and step left foot forward, lowering into a lunge.
• Continue alternating sides for the desired number of reps.

4. Bodyweight Squat

• Stand with feet hip-width apart and arms at your sides.
• Push hips back and bend knees to lower into a squat, lowering until thighs are at least parallel with the floor.
• Press through heels and push back to stand.

5. Bridge March

• Lie on your back with knees bent and feet flat on the floor, hip-width apart.
• Engage the core, then press into heels and squeeze your glutes to raise your hips until your body forms a straight line from knees to shoulders.
• Lift your right knee toward your chest. Pause, then lower right foot.
• Repeat with the other leg.

6. Lateral Lunge Reach

• Stand with your feet wider than shoulder-width apart, hands at your side.
• With your right hand, reach down toward your foot, lowering your body until your left knee is bent 90 degrees.
• Immediately repeat on the other side.

7. Curtsy Lunge

• Stand tall with feet under hips and arms clasped in front of the chest.
• Engage your core, lift your right foot off the floor, and take a big step back and to the outside of your left foot.
• Then, bend at the knees until the right knee taps the floor behind the left foot.
• Drive through feet to reverse the movement and return to the starting position.

8. Single Leg Squat

• Stand facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides.
• Engage your core, bend your left knee, and push your hips back to sink into a single-leg squat until your butt touches the box, simultaneously extending your arms out straight in front of your body and right foot out slightly for balance.
• Once your butt taps the box, press through your left foot to return to standing position.
• Complete desired reps, then switch sides and repeat.

9. Kickback Pulse

• Stand facing the back of a chair or a sturdy countertop. Place the right forearm down on the surface and bend both knees slightly.
• Keeping knees bent, lift left leg behind body until thigh is almost parallel to the floor. Externally rotate your hip slightly to engage the glute med as well as glute max. Point toes and place left hand on hip.
• Lift your bent left leg up and down in small 1-inch pulses, keeping your hip elevated the entire time to increase time under tension. Do one set, then switch sides.
• Repeat.

10. Narrow to Wide Jump Squat

• Stand with feet slightly wider than hip-width apart, then bend your knees and sit your hips back into a low squat.
• Using arms, jump straight up until both feet leave the ground. Land softly with feet together and sit back into a narrow squat position.
• Repeat the jump, landing with feet wide next time. Alternate landing jumps in a narrow and wide squat, bringing feet in and then out each time they lower.

A toned butt doesn’t just look good, it means you can have the right muscles to do your daily activities. Get your routine right with these great exercises!