If you’re at a point in your workout routine in which you’re ready to get and keep a well-maintained booty shape, here are some butt-focused exercises to achieve that smooth line from your lower back, butt and down into your thighs.
1. Toe Taps
This is a great move to warm up all your glute muscles and hamstrings. Laying on the floor with knees bent to 90 degrees, slowly tap one toe down to the ground and bring it back up, alternating legs. Use self-resistance to get a deep burn in your core, hamstrings and lower glutes (that gluteus minimus muscle). Shoot for 15-20 reps.
2. Donkey Kicks
This move focuses on the lower back and gluteus maximus (your main butt muscle). Starting in a table top position, kick one leg back as though a string is pulling your heel toward the back of your head. Keep your leg bent. Shoot for 12 reps and repeat on other leg. (Note: This pose is also sometimes called the bird dog pose.)
3. Hydrant with Leg Extension
This move targets the gluteus medias (the side of your butt). Also in table top, lift one leg to the side, keeping it bent. Then extend the leg straight and hold for a couple seconds before bending knee back in and lowering to the ground. Repeat on same leg for 8-10 reps, then repeat on other leg.
4. Sumo Squat with Heel Lift
This move can target all three glute muscles, in addition to the quads. While in a sumo squat (i.e. a deep squat with feet further apart than a typical squat, thighs parallel to the floor and knees turned out for more of a ballet squat), lift one heel at a time for a calf lift. Keep the lift under control and do it slowly if you feel wobbly. Repeat on other leg. Shoot for 10-12 reps.
See Also: What Workouts Exercise Your Booty?