1) Squat Pulses
Always squeeze your butt on the way up.
- 3 sets
- 20 reps
- Place your feet slightly wider than shoulder-width apart with your knees and toes pointed outward.
- Keeping your abs tightly drawn in, slowly descend by bending at your knees and hips in a squatting motion.
- Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes.
- Once in the downward position and as far as you can go down, start the pulses.
- Rise up and descend no more than about 6 inches, repeating this motion 10-15 times.
2) Bench Lunges
Find a chair or a bench and grab a pair of dumbbells.
- Sets: 4
- Reps: 15 per leg
- Start off setting up a flat bench vertically.
- Place one foot on it while you plant your other leg firmly on the floor.
- Bend both legs as you go down into a squat.
3) Glute Kickbacks
When doing Glute Kickbacks, squeeze your glutes at the top of the movement and keep your knee off the ground when returning back to the starting position to maintain tension.
- Sets: 4
- Reps: 15 per leg
- To begin this exercise; start off with your knees on the floor in a kneeling push-up position.
- Raise your right leg until your hamstrings are parallel with your back maintaining the 90-degree level squeezing your glutes throughout the movement.
- Hold this position for a few seconds and return back to the starting position followed by alternating the exercises with the other leg.
5) Fire Hydrant
This exercise targets the glutes from a different angle and helps to form a rounder butt.
- Sets: 3
- Reps: 20 per leg
- Get down on all four, keeping your working-side foot flexed and knee bent.
- Open your right leg out to your side until your inner thigh is parallel with the floor.
- Contract your abs and squeeze glutes on top.
- Keep your knee off the ground when returning back to the starting position to maintain tension.
6) Squat Kicks
- Sets: 3
- Reps 10 per leg
- Place your feet slightly wider than shoulder-width apart with your knees and toes pointed outward.
- Keeping your abs tightly drawn in, slowly descend by bending at your knees and hips in a squatting motion.
- Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes.
- When you reach starting position, lift your left leg as high as you can directly to the side of you. Then lower it back with control.
7) Chair Kicks
- Sets: 3
- Reps 20 per leg
- Put a chair in front of you. Grab the back of the seat with both hands for balance.
- Lean forward slightly and raise your right leg directly behind you as high as you can, keeping your knee straight but not locked. Squeeze the glutes on top.
