“Booty”—we’ve all heard it in almost every pop song on the radio. Why? Because there is a certain appeal to having a nice behind, the buttocks area. In that area, you have to do something like workout routines to improve the behind.
In the article, we will discuss 5 common exercises that you can do to train, strengthen, tone, and mold not just the “glutes” aka the buttocks but also the thighs since you can’t really train one without moving the other. So by following these routines, not only will you get that nice “booty”, but you will also develop your thighs further.
The glute kickback exercise focuses primarily on the glutes and secondarily on the hamstrings. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width.
Be sure to relax while on all fours. Be sure to lift your leg so you’re your thigh is parallel to the floor and your lower leg (below the knee) is pointing straight up. Pause at the top of each lift for 2 seconds. Be sure to focus on just using your glutes through the whole range of motion.
For each set go until failure. Failure for this exercise is when you can no longer hold your leg at the top of the lift for 2 seconds. Ankle weights will also help if you happen to have a pair.
- Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second.
Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
- Go back to the initial position as you inhale and now repeat with the left leg.
- Continue to alternate legs until all of the recommended repetitions have been performed
The dumbbell lunge is a single-leg strength exercise that increases strength in the quads, hamstrings, and glutes. The exercise also improves core stability and develops lower body speed. Grab a pair of dumbbells with a neutral grip so that your palms are facing each other.
- Stand with your upper body upright holding two dumbbells in both hands by your sides. This will be your starting position.
- Step forward with your right leg about 2 feet from the foot being left stationary behind. Lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
Note: Make sure that you keep your front shin perpendicular to the ground to prevent stress on the knees.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on. The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
This is a push strength exercise targeting your quadriceps, hamstrings, glutes and calves. You need a barbell for this exercise. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
- Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
Flutter kicks are a superb workout primarily for your glutes and secondarily for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels.
- On a flat bench, lie facing down with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
- Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- Start the movement by lifting the left leg higher than the right leg.
- Then lower the left leg as you lift the right leg.
- Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times.
Tip: You will breathe normally as you perform this movement.
Variations: As you get more advanced you can use ankle weights
This is a push strength exercise targeting your quadriceps, hamstrings, glutes and calves. This exercise is done using the Leg Press Machine.
Your torso and the legs should make a perfect 90-degree angle. This will be your starting position. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you.
Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.