A rounder booty is basically always on my list of goals when I’m training my lower body. I mean, it’s not that I don’t love my butt as is (I totally do!), I just think a little lift and toning is a nice bonus 😉
But(t) that’s just me.
Today’s strength workout is focused on the booty and I have 4 moves that’ll have you doin’ a double take in the mirror!
Note: I suggested 3-4 sets, but if you’re brand new to these moves, start with one set of 10 reps and let that be enough.
1. Weighted Kickbacks, 3-4 sets of 10-12 reps.
From hands and knees, put a dumbbell in the crease of your knee. Keep the core braced so the lower back doesn’t hyperextend when you kick back. Kick the heel straight up towards the sky. Be careful not to let the lower back “break” here. You want the effort to be felt mostly in the butt cheeks. Yes, you’ll probably feel it in BOTH sides, not just on the side you’re kicking on. This is totally normal because the leg on the floor still needs to be stabilized by the glutes on that side too, so both sides are probably gonna burn no matter which side you’re kicking back. 2. Bridge pulses, 3-4 sets of 10-12 reps.
Starting with your feet hip width apart, draw the ribs in so the core is on. The hands should be down at the sides so they can support you. As you lift the hips up, be careful not to lift them too high. The chest shouldn’t bow upward. The work should be felt mainly in the glutes. If you feel this more in the hamstrings, come back to the starting position and focus on glute activation as you press up. Keep the knees in line with the toes and don’t let them splay out to the sides.
3. Squats, 3-4 sets of 10-12 reps.
From standing, bring the feet a bit wider than the hips (though the width and depth of your squat will largely depend on your range of motion and individual anatomy).
In general, when you lower your hips, your knees should face the same direction as the toes, your thighs should be parallel to the ground, the weight should be in your heels, chest should be lifted, gaze forward, and core engaged. If you feel this in your knees, reset your stance and try again. It may take a few tries to get the exact alignment right for YOUR body. You should feel this mostly in the glutes, a bit in the hamstrings, and some in the quads. 4. Deadlifts, 3-4 sets of 10-12 reps.
Begin standing with the feet hip width apart with the core engaged and the palms facing your thighs.
Note: do not over tuck the butt here! You do NOT want to scoop the butt underneath you. Keep your hips naturally aligned under your shoulders.
Hinging from the hip crease with a slight bend in the knees, lower your chest to be parallel to the ground with the hands staying close to the shins.
Press strongly through your heels to lift back up to the starting position (again, without over tucking the butt!). You should feel this mainly in the glutes and hamstrings, but the back is working too, so if you feel mild tension in the back, that’s normal as long as it’s not painful. Over to you! How do you feel?! There’s something about lower body workouts that’s SO satisfying! I mean, all workouts are satisfying in their own way once you finish them, but my personal favorite days are when I get to work my booty and shoulders. Do you have a favorite?