Need a go to Butt Lifting Exercise for lifting buttocks? Grab some equipment and try these eight moves.
Do you want a loot at the peach emoji level? Building muscles in your glutes will give your butt a lifted look, meaning that strength training is about to become your new best friend in booty gains.
Strengthening your grip through complete exercise is not just about aesthetics. In reality, there are heaps of health and performance benefits to having strong glutes another reason to try every possible exercise to lift those buttocks. Incorporate these top booty workout moves into your weekly routine, and you’ll see results in no time just make sure you’re activating your glute muscles properly!
How it works: For three days a week, perform one set of each butt lifting exercise consecutively. Take a rest for 1 to 2 minutes, and repeat the entire routine twice for a total of three sets in your daily schedule.
You’ll need A pair of dumbbells (choose a weight that feels challenging for 10 reps), a bench or a step, a Swiss ball, a resistance band, and a kettlebell.
1. Deadlifts
A. Hold a pair of dumbbells with an overhand grip and keep them at arm’s length in front of your thighs. Stand with your feet hip-width apart.
B. Bend your knees slightly, hinge at your hips, and lower the dumbbells down until they are almost parallel to the floor (keep the weights as close to your body as possible).
C. Pause, then stand back up. Throughout the movement, your back should naturally stay slightly arched.
Do 10 reps.
2. Step-Ups
A. Grab a pair of dumbbells and place your right foot on a box, bench, or step.
B. Without lifting your foot and keeping your core engaged, drive through the heel of your big right toe to stand up.
C. Lower down slowly until your trailing foot almost touches the ground, keeping the next foot on the step the entire time.
Do 10 reps. Switch sides; repeat.
3. Single-leg hamstring Curl
A. Place a Swiss ball under your feet and lie on your back.
B. Lift your hips off the floor, pressing your feet into the ball and creating a bridge.
C. Move the right knee towards the chest, keeping the left foot firmly on the ball.
D. For balance, lift the hips up and, while keeping the hands on the floor, pull the ball towards the butt by bending the left knee.
E. Slowly extend the left leg while the right knee remains bent towards the chest and the hips are lifted.
Do 10 reps. Switch sides; repeat.
4. Kettlebell Swing
A. Hold a kettlebell (or dumbbell) in both hands and stand with your feet hip-width apart, extending your legs with a slight bend in the knees.
B. Hinge at your hips and lower your upper body until it forms a 45-degree angle with the floor, keeping the lower part of your back naturally arched. Rotate the kettlebell between your legs.
C. While keeping your arms straight, push your hips forward, straighten your knees, and swing the kettlebell up to the level of your navel/chest.
Do 15 reps.
5. Lateral Band Steps
A. Place a resistance band just above your knees.
B. Bend your knees and push your hips back as if you’re sitting on a chair.
C. Extend your right leg to the side, then bring the left leg halfway in.
D. From there, step the left leg out and bring the right leg halfway in.
E. Keep moving forward and backward, ensuring you stay in a deep squat throughout.
Take 10 steps on each side.
Related: 8 Best Hamstring Exercises With Bands Will Transform Your Fitness Game
6. Explosive Lunge
A. Lean forward with the left leg (following the instructions for achieving the perfect lunge form) until the left knee is bent at a 90-degree angle, with the right knee just above the floor.
B. Propel yourself upwards, pushing the floor away with both feet. Swing your legs in the air, bringing the right leg forward while bending it.
C. Keep the sequence going.
Perform 10 reps on each side.
7. Squat with Kick-Back
A. Stand with your feet spread to the width of your shoulders, and arms at your sides.
B. Holding weights at your shoulders, sit back into a squat, then lift your left leg straight back behind your body, keeping your arms extended forward.
C. Return to the starting position. Switch sides; repeat.
Do 10 reps on each side.
8. Plié Squat
A. Stand with your feet slightly wider than shoulder-width apart, arms at your sides, and toes turned outward. Press the tailbone down and squeeze the glutes.
B. Lower your body into a plie squat as much as possible without allowing the knees to go beyond the toes. Simultaneously, raise your arms in front of your body to shoulder height, keeping your palms down.
C. Hold for 2 seconds, then return to the starting position.
Do 20 reps, followed by pulsing for 20 seconds in the lower part of the squat.
