7 Killer Exercises For A Firm Butt
Updated: May 10, 2019
Nowadays, everyone wants a fabulous booty – and who can blame them with Instagram models flaunting their curves at every turn. So here are some exercises to help you on your way. We are going to take you through 7 killer exercises that will firm you up without giving you hefty quads.
Single Leg Hip Bridge
For this exercise, lie down on your back with your feet flat on the floor and your knees bent. Then lift one leg off the floor and point it straight out in front of you. This is your starting position. Now, lift your butt off the floor as high as you can and hold that position for three seconds. Lower you butt back down. That’s one rep.
Why settle for normal squats when you can make that burn even more intense?! Place your feet shoulder width apart, facing forward. Slowly sit your butt down to a sitting position – remember to keep your back straight. When you come up, push through your feet and jump so your feet come fully off the ground. Land the jump with slightly bent legs and repeat.
Resistance Side Leg Raises
Again, who wants the easy option! Here is the slightly harder version of a standard workout addition. Lie on your side and balance your weight on your lower arm. Place an inner tube around your ankles and then lift your top leg up so it works against the rubber tube. You should feel your glutes working hard in no time.
Grab some weights – around 5-8kg in each hand is a good amount to get started. Once you’ve got them, find a stretch of clear space to walk along. Go from standing to lunge position and up again. Lunge position is one foot in front of the other with your front knee bent at a 90 degree angle. Bring your back foot up to meet your front foot and then lunge down on the opposite leg.
Stack up as much weight as you can handle on a barbell for this exercise. Place the barbell at your feet and slowly bend at the hips to pick it up. Keep your knees slightly bent as you do this. Grab the barbell and slowly come back up, using your back and shoulders to lift the weight. Pause for three seconds when the barbell is mid-thigh height and then lower it back down.
This simple exercise will make your butt burn more than you might expect. Lie on your side with your knees bent so they protrude in front of you. Next, place your ankles together. Then open up your legs so your top knee points up towards the ceiling. Close you legs back down and repeat.
For this exercise you will need an abductor and adductor machine. Some gyms have one machine for each and others have one machine that does both. Try to do an equal amount on each machine. For the abductor, you will sit upright and place your outer legs against two pads. You will then push against the weight you have set as you open your legs. For the adductor it is the reverse movement – the pad is against your inner leg as you pull your legs in.