Almost every woman dreams of a perfectly round butt, but… unfortunately, a gym membership requires time and money that not all of us have. Home workouts are free and give us a chance to control the amount of time we spend on exercising. On the downside, the problem here is that we often don’t know which moves are effective and how to perform them. Don’t worry though, we’ve got the answers!
The Bright Side team simply adores home workouts, so we’ve chosen 11 exercises that can help your glutes look toned and attractive. Check them out!
1. Glute bridge
Let’s start with the classics. Glute bridges work not only your buttocks but they’re also core stabilizers, which means they help you strengthen your core in general.
- Lie on your back with your knees bent and your feet on the floor.
- Pull your belly in to engage your core.
- Then lift the lower back and hips, squeezing the buttocks, so that your body forms a straight line from your knees to your shoulders. Hold it for a couple of seconds.
- Then lower back to the floor. Repeat 25-30 times.
2. Single-leg glute bridge
To get more of this fantastic exercise, you can try a different variation. Everything is the same, except that now you have to raise one leg (and keep it straight) while performing the exercise.
- Get in the initial glute bridge position and straighten and lift one leg.
- Push your hips up. Your leg should be in one line with your torso the whole time, so make sure that your body forms a straight line from your shoulders to your toes.
- Lower your hips down and repeat.
Sounds easy, right? Then do 20-30 reps. Don’t forget to switch legs when you’re halfway through the exercise.
3. Hydrant kick
We’re pretty sure you’ve heard about this exercise before. It’s not a hard one and it doesn’t require any equipment, so you can easily do it at home. It works your abs, glutes, hips, and lower body, so if you decide to include it in your workout, your booty won’t be the only one to benefit from it.
- First of all, get on all fours. Place your knees, hip-width, and your hands, shoulder-width apart. The knees should be situated directly under your hips.
- Keeping the knees bent, raise the right leg to the side. Keep the core tight and don’t move the hips. Keeping your leg to the side in the air, pause for a second.
- Lower the leg back to the floor. Now repeat 10 to 15 times, then switch legs and do another set of reps.
4. Reverse lunges
Lunges are great not only for your glutes, but they keep your legs perfectly toned without bulking them up like squats do. Yet the forward type is familiar to everyone (and a little bit boring), so let’s talk about variation. The first one is reverse lunges, which put less pressure on your knees, so they’re much safer.
- Stand straight, with your arms along your body.
- Take a good step back with your right foot and lower your body so that your right knee almost touches the ground. Keep it at a 90° angle. The left thigh should be parallel to the floor, and the left knee should be positioned right over your ankle (don’t let it go over your toes, because it will put too much pressure on your knee).
- Return to the starting position by standing up while putting pressure on your working heel (right).
- Switch the legs. Repeat 30 times, 15 for each leg.
5. Jumping lunges
As with every type of lunge, the jumping ones work your glutes, quads, calves, and hamstrings. The difference lies in intensity, because the jumping element makes your muscles work harder. So, this is how you perform the exercise:
- Get into the usual lunge position, with your feet hip-width apart.
- Take a step forward and go down into a forward lunge position, bending your knees at a 90° angle.
- Jump up, switching your legs in the transition (if the right one was in front, it should go backward).
- Repeat 20 times.
The key here is to watch your balance, keep your back straight, and make sure your floor or mat won’t allow you to slide, because this can lead to trauma in the knees.
6. Side lunges
Side lunges are great for working the outer and inner thighs (yeah, those hard-to-tone areas almost all of us struggle with). Let’s find out how to do them!
- Stand straight with your feet shoulder-width apart. Keep your hands clasped together at chest level and keep your toes pointing forward.
- Take a large side step with your right foot, bending the right knee at a 90° angle to lower your body down. Keep the left leg and the back straight.
- Push your body into the initial position with the help of the right foot.
- Switch legs and repeat 20 to 30 times.
The key here is to watch your feet: the soles should be pressed to the floor (yes, even the leg that remains straight). Another important thing to remember is to squat down, kind of like you do with regular squats, keeping your knees above your ankles and pushing your booty back.
7. Jump squats
OK, we’re done with lunges! Now here’s another great exercise for your glutes. You know that squats are literally perfect for your buttocks, don’t you? So here’s an amazing variation to get even more benefit out of them.
- Get in the starting position. Stand straight, with your feet shoulder-width apart, and your hands locked in front of your chest or behind your head.
- Perform a squat by bending your knees and pushing your hips back. Watch that the knees are bent at a 90° angle and are situated right above your ankles. And guess what? Yep, your back should remain straight.
- Push yourself up into a high jump, by either raising both hands above your head or lowering them down, whatever’s comfortable for you.
- Land in a squatting position.
- Repeat 20 to 30 times.
8. Banded butt kick-backs
This exercise requires a small resistance band, though it could be performed without one. Remember, the band makes your workout more effective, since you’ll need to stretch it to perform the exercise.
- Take a band and loop it around your legs just above the knees.
- Get on all fours, slightly moving the end of the band so that it’s trapped between your knee and the floor.
- Raise your right leg up while keeping it bent at a 90° angle. Remember to engage your core and squeeze your glutes.
- Lower the leg down and perform 15 to 20 reps, then readjust the band and do another set of reps with your left leg.
9. Banded leg lifts
Do you already have a resistance band? Perfect! This exercise works your glutes, abs, hips, and thighs. The band makes it better, but don’t hesitate to perform it even without one, because side leg raises are great either way.
- Lie on your left side with your legs stacked and loop the band around your ankles. Bend your left arm to support your head and place your right hand on the floor in front of you for stability.
- Raise your right leg, watching that your legs remain one above the other. Feel the band’s resistance, hold it for a second, and lower the right leg without letting it touch the left one.
- Perform 20 to 30 reps, then switch sides.
This exercise isn’t as popular as squats or lunges, but this doesn’t mean it’s worse. Clamshells work your glutes, hips, and pelvis. Moreover, they’ll help you reduce lower back tension and back pain by making the muscles stronger. Sounds great, right? This exercise can also be performed with or without a resistance band.
- Loop the resistance band above your knees, lie on your left side, and bend your knees at a 45° angle. Keeping your legs stacked.
- Support your head with your left arm and place the right palm on your right hip to stabilize the pose.
- Pull the belly in to engage the abs.
- Raise the right knee without separating the feet and don’t move the pelvis.
- Pause for a second and return to the initial position.
- After performing 20 reps, switch sides.
11. Bulgarian split squats
Bulgarian split squats work and strengthen your glutes, hamstrings, back, hip flexors, and quads. They can be performed with dumbbells or without, it’s up to you. What you’ll definitely need is a knee-high chair, couch, or step.
- Start by putting your right foot on the chair (or whatever you’ve chosen). Your left foot should be on the floor about 50 cm in front of the chair, your back should be straight, and your hands should be holding dumbbells (or not).
- Lower yourself into a forward squat, keeping the knee above the ankle. The left thigh should be almost parallel to the floor.
- Stand up using the front heel, then repeat 5 to 10 times.
- Switch legs and do another (equal) set of reps.
All of these exercises will leave you with not only a perfectly round booty, but also with a strong core and toned legs. As with every workout, it’ll work only if you do it regularly. But don’t go too crazy, every other day is enough. To achieve better results, try a variety of exercises and different workout lengths.
Remember that changes won’t happen overnight, just be patient and don’t give up. Your dream body is worth the effort, isn’t it?
Would you like to include these moves into your workouts? Maybe you already use some of them? If you know other cool exercises that can help us get a gorgeous butt, don’t hesitate to share them with others!
Illustrator Natalia Tylosova for Bright Side