It’s not just about focusing on one single butt exercise. The key is to target these juicy muscles from a few different angles. This will result in firmer, stronger glutes that will not only make you look dazzling in your jeans, but that could even help alleviate lower back pain.
We at Bright Side decided to share some different home-friendly exercises that will isolate your glutes and help you attain the shape you’ve probably always wanted.
1. Activate your glutes.
- Lie face down and place a ball under your hip. Make sure it’s on your less dominant side.
- Support yourself with your hands and start moving your hips back and forth, over the ball.
- Do this for 30 seconds.
- You can also extend, stretch, and then lower your leg on the side.
- It is preferable to start out with this exercise, because it will help your weaker glute build more strength for the other exercises.
2. Side leg extension
- Lie down on one side and lift your body up with the help of your elbow.
- Now extend your upper leg in front of you. Make sure it is straight and that it makes a 45° angle with the other leg.
- Don’t try to get your leg higher by twisting your torso or your hip.
- Hold this position for a few seconds and then release it.
- Switch sides as you go and repeat several times.
3. Curtsy lunge
- Start by putting your feet together.
- Now take a step back with your right foot and place it behind the left.
- Bend your right knee down so that you find yourself in a lunge position.
- Now come back up and go back in the starting position.
- Repeat with your left foot. Do 10 to 15 reps on each leg.
4. Jumping exercise
- Stand with your right side 2 to 4 feet away from a jump rope.
- Now slightly squat down and then hop on the other side, but sideways.
- Land on your right foot, bend your knees the landing, and then put weight on the left foot.
- Do this 15 times (back and forth).
- Repeat starting from the other side and do 3 sets for each.
5. Kettlebell swing
- Hold your kettlebell up, 12 to 18 inches in front of you.
- Now push your hips back, but keep your butt high.
- Bend your knees a bit. Grip the kettlebell with your hands and then pull the shoulders back and “fire” (launch the kettlebell forward).
- The kettlebell will tilt right toward you. Make sure that your shoulders are always in level with your hips.
- Every rep counts as you swing and do 20 reps.
6. Lateral band steps
- Place your resistance band above your knees.
- Stand with your feet hip-width apart. Squat down and take a step to your left.
- Keep taking steps to the left and then repeat the same to the right side.
- Stay low as you can while still moving, but keep your spine, neck, and head in a neutral position.
- Do 10-12 repetitions for each side — 30 to 60 seconds per side.
7. Hip drive
Do you have your own exercises that have helped you get a firm and shapely butt?