If your at-home workout routine has been feeling a little stale, adding the best butt workouts at home to your mix can be just what you need to feel ready to tackle your next strength training session.
Although the leggings in our collection are body-sculpting and do the work for you, it is always important to stay fit and active in order to maintain a healthy lifestyle! The workouts we have listed below will help you to tone and build muscle in your legs and booty, giving your body curves in all the right places!
To get the most out of the workouts below, you must be on top of your form. Even the best butt workouts won't yield the results you want if you don't move properly. However you choose to put these butt exercises to work for you, they'll help you build a stronger bum in no time.
Walking Lunges
Walking lunges can help increase your range of motion by helping to increase flexibility, and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exercisers, and fitness novices alike.
How to: Start standing with feet together holding a pair of weights at shoulder height, elbows bent in front of the body. Step the right foot forward and bend knees to lower down into a lunge, stopping when both legs form 90-degree angles. Press through your right heel to stand and step left foot forward, lowering into a lunge. That's one rep.
Step Up
This is one of the easier ones! A step-up is a simple body resistance exercise that works muscles in the legs and booty. This is a good general lower body conditioning exercise.
How to: Have a step up board or block in front of you. Hold the dumbbells in your hand. Put one foot onto the block, push up to stand on the platform and step back down. Make sure to flex your hip and knee when you do this exercise. Switch feet with each step up!
Banded Lateral Step-Out Squat
Squatting with resistance bands targets the glutes, quadriceps (front thighs), and hip adductor muscles. The lateral band walking exercise looks (and feels) pretty strange, but it's actually the perfect way to improve hip stability, strengthen the hip abductors—particularly the gluteus medius—and increase stability of the knee joint.
How to: Start standing with a resistance band wrapped around shins, feet under hips, with hands clasped in front of the chest. Take a big step to the right, then bend knees, sit back, and lower until thighs are parallel with the floor. Engage glutes and press back up through heels to starting position. Repeat on the other side. That's one rep.
Isometric Glute Bridge
The Isometric Glute Bridge works the hamstrings, lower back, abs, in addition to the glutes. With many of the benefits similar to that of a squat, another plus for the glute bridge is that it does not place any pressure on the lower back.
How to: Start lying on back with knees bent and feet flat on the floor, arms by sides on the floor. Engage core, then press into heels and squeeze glutes to lift hips toward the ceiling. Maintain space between chin and chest and keep upper back on the ground. Hold for up to 30 seconds. That's one rep.
Dumbbell Donkey Kick
Donkey kicks are great for both stability and toning, Ray says. They target your gluteus maximus—the largest of your three glutes muscles, and the bulk of your booty. They also work your core and shoulder muscles, since your entire body has to remain stable while your leg lifts.
How to: Start on all fours with a dumbbell tucked in the crease of the right leg. Keep that leg bent at a 90-degree angle and your foot flexed, then press up to kick your leg straight up until the knee is in line with the hip and parallel to the floor. Reverse the movement to return to start. That's one rep.
Goblet Squat
The goblet squat is an amazing beginner-friendly workout that allows you to load up on your squats, whilst also activating your core muscles.
How to: begin by standing shoulder-width apart, holding the dumbbell vertically with both hands. Hold the weight vertical to your chest, with your elbows point to the floor. Then, push your hips back, bend your knees, and lower yourself into a squat. You then straighten yourself back up in order to complete one rep. To achieve the best results, be sure to not tilt forward when squatting and make sure your knees do not collapse inward.
Sumo Squat
The key difference in this squat compared to regular squats is that you take a wider stance and position your feet turned out. While all squats work the glutes, hip flexors, quads, hamstrings and calves, the leg positioning of the sumo squat works the inner thigh muscles as well.
How to: Just like the sumo deadlift, your stance should be wider than shoulder-width apart and your toes should be pointing outward. Then, holding one dumbbell vertically from the top with both hands, bend your knees and lower your body into a squat position. You then straighten yourself back up, and you have now just completed one rep.
Bulgarian Split Squat
This intense split squat variation really tests the strength of your front leg, upping the intensity of your workout and warding off muscle imbalances.
How to: Begin by standing with your feet hip-width apart, with a raised step or bench behind you. Extend one leg back and place your foot on the step behind you. Then, with a dumbbell in each of your hands at your side, bend your straightened leg until it hovers over the ground. You then straighten the leg you are standing on in order to complete the rep. To get the best results, the closer you stand to the bench the more the exercise targets your quads, however if you get too close it can result in knee discomfort.
Single-Leg Deadlift
This single-sided exercise targets your hamstrings, glutes, core muscles, back muscles, and helps you to achieve better balance.
How to: Unlike the traditional deadlift, you raise one leg straight behind you when completing this variation of the exercise. Begin by standing with both your feet parallel to your hips. Place the dumbbell in the hand that is partnered to the leg being raised (ex. If you are raising your right leg, then hold the dumbbell in your right hand). Then, you bend the upper half of your body forward, whilst simultaneously raising one leg behind you. From that position, you straighten yourself back out in order to complete the rep. To achieve the best results, be sure to keep your legs straight and do not bend your knees.
Isometric Calf Raise
This workout is amazing when it comes to working out your calves and obtaining more balance.
How to: Start by keeping your feet hip-width apart, with one dumbbell in each of your hands. With your hands and dumbbells hanging at your sides, keep the rest of your body still and raise yourself up with the tips of your toes. Hold this position for 30 seconds then lower your body back down.
Working your glute muscles is super important, since they stabilize your pelvis and help you maintain an upright posture—as well as power you through your day! One of the best things about butt workouts is that you can train those muscles with a wide range of equipment—or none at all. The butt workouts we’ve chosen can be completed with the specified equipment or you can do them without any equipment!
Don’t miss out on giving yourself the killer legs and booty lift that you have always dreamed of and wanted! All these workouts will help you to look your very best in any of the leggings from our collection! Specifically, our High Rise Textured Ruched 28" Lifter Leggings are designed with the utmost comfortability in mind. Simultaneously sculpting and magnifying your beautiful shape with its slick honeycomb texture, breathable material, and active stretch capabilities!
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