Specifically, round, tight, high butts that you could balance a tray on.
This makes them an excellent exercise to kick off your butt routine.
Stand facing a bench, plyo box or step.
Stand tall, your feet roughly hip-distance apart, your knees slightly bent.
Repeat to the opposite side.
Perform three sets of 20 repetitions per leg.
Continue this lateral cross-over step up for 40 total step ups (20 per leg).
Stand tall, your feet slightly wider than shoulder-distance apart, your toes angled slightly outward.
This is one of those isolation moves that really targets your glutes while still requiring full, lower-body engagement.
Stand tall and position your legs wider than shoulder-width apart, with your toes angling outward.
With your torso upright and your core engaged, bend your knees and lower yourself into a squat position.
Continue alternating heel raises for 30 total repetitions (15 per leg), perform three total sets.
Stand tall, your feet roughly shoulder-width apart.
making sure to keep your knee aligned with your right toes.
Perform 8 to 12 repetitions to the right side before switching legs.
Do two sets per leg.
Romanian deadlift
The Romanian deadlift is a compound exercise that targets the glutes and hamstrings.
Stand tall, your feet roughly shoulder-distance apart, your knees slightly bent.
ensure you keep your weight in your heels throughout the movement.
Perform three sets of eight to 10 repetitions.
Stand tall, your feet roughly hip-distance apart, your knees slightly bent.
If you’d like, hold dumbbells in each hand for added resistance.
This should feel a bit like a pendulum motion as your torso hinges forward, your leg lifts backward.
Continue the exercise on the right side, performing 10 to 12 repetitions before switching legs.
Do a total of two sets per side.
Weighted hip thruster
Weighted hip thrusters are like a glute bridge on crack.
Your knees should be bent at a 90-degree angle, your feet flat on the ground.
Hold a weighted barbell or two dumbbells across your hips, keeping the weight steady with your arms.
Hold for a second at the top, really squeezing your glutes, then continue.
Perform three sets of eight to 12 repetitions, using as much weight as you comfortably can.
Flex your feet, so your toes are tucked under.
From this position, engage your core and shift your weight slightly to the right.
Just before it touches down, repeat the movement.
Perform 15 to 20 reps on the left side before switching to the right.
Do two to three sets per leg.
Stop just before your knee touches down and continue the exercise.
Perform 15 to 20 repetitions before switching legs.
Perform two sets per leg.
