🍑9 Butt Exercises to Transform Your Glutes
Everyone knows that basic squats can make your booty BURN. The problem: No matter how many reps you crank out, this move will only work your glutes from one angle. To achieve the best possible results in the least amount of time, you’re better off mixing things up. For instance, there are countless squat variations and alternatives that, when performed together, could put the basic squat out of business.
1. Single-Leg Glute Bridge
How to do it: Lie on your back with your knees bent and soles of your feet on the floor. Extend one leg. On your exhale, squeeze your glutes, and push your hips up toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.
2. Hydrants With Leg Extension
How to do it: Begin on all fours with your knees hips-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.
4. Curtsy Lunges
6. Bear Plank Leg Lifts
8. Sumo Squat to Calf Raise
How to do it: Begin with your feet wider than shoulder-width apart, toes pointed slightly outward. Keeping your knees above your ankles and chest high, bend your knees until your thighs are parallel to the ground. With control, raise one heel as high as you can without compromising your form. Release it to the floor, then repeat on the opposite side to complete one rep. Continue to alternate sides.