5 Exercises You Should Be Doing If You Want a Stronger, Firmer Butt

If you're bored with basic squats and lunges, here are some new moves for working your backside. To start targeting your glutes, grab an exercise ball, weights, and a resistance band — your backside will be in tip-top shape in no time!

Elevated Split Squat

Whether on the ball or outside on the bench, the elevated split squat (aka Bulgarian split squat) really works your butt.

• Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
• Straighten your left leg and rise back up to the starting position. This counts as one rep.

Superman

Lying on your belly and doing double leg lifts really works your hamstrings, booty, and back. You'll be in superhero strength in no time!

• Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
• With your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — your back arches and arms and legs lift several inches off the floor.
• Hold for two to five seconds and lower back down to complete one rep.

Single-Leg Bridge

A great move for the butt and core — double win!

• Lie on your back, with the knees bent, and place your hands on the floor for stability. Extend the left leg out.
• Pressing your right heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor. This completes one rep.

 

Crossover Lunge

Adding arm work to this glute- and inner thigh-toner makes this a time-saving full-body move.

• Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells or hold the medicine ball in front of you with arms extended.
• Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
• Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.

Step-Up

All you need is a bench, curb, or sturdy chair to do the step-up.

• Place your right foot firmly on the bench with your left foot directly under your left hip.
• Step up, straightening your right leg, bringing both feet completely onto the bench. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged. This counts as one rep.

For a more advanced version, you can kick the left knee up as you step up.