If you are starting to grow your booty then these booty workouts will help you to do that easily.
For getting a well defined, strong and shaped booty it requires a mix of exercises that target the glute muscles.
The glutes consists of three muscles – the gluteus maximus, gluteus medius and gluteus minimus.
Here are the top 10 booty workouts that target the glute muscles in various angles to build a bigger and more shaped booty.
Do this workout for a minimum of three weeks to get your booty in shape.
Top 10 Booty Workouts
Here are the top 10 booty workouts
1. Glute Bridge
Glute bridge is an effective exercise to grow and strengthen your glutes and booty.
It mainly targets the gluteus maximus which is the largest muscle in the booty.
Also, glute bridges support hip extension and stability, which is essential for overall lower body strength.
To perform a glute bridge
1. Lie on your back with knees bent and feet on the floor.
2. Lift your hips from the ground and go as high as you can.
3. On the top position squeeze the glutes.
4. Slowly lower your hips and return to the starting position.
5. Then, continue doing the same for more reps.
2. Donkey Kickbacks
Donkey kickbacks are an effective exercise for growing your booty because it isolate and activate the glute muscles efficiently leading to increased muscle strength and size of the booty with proper practice and progressive overload.
It mainly targets the gluteus maximus which is the primary muscle in the booty.
To perform donkey kickbacks
1. Lie down with your knees and hands on the mat or floor.
2. Keep your hands under the shoulder and your knees under your hips
3. Lift your leg up and back behind you and squeeze your glute on the top to get the booty in perfect shape.
4. Slowly return to the starting position, but do not let your knee touch the floor.
3. Jumping Squats
Jumping squats help you build your booty by combining strength training with explosive movement, which focuses on the gluteus maximus specifically.
The workout involves squatting down and then jumping up hard, which stimulates the glutes to drive your body off the ground.
To perform jumping squats
1. Stand with your feet shoulder-width apart.
2. Lower your body into a squat position by bending your knees.
3. With the help of your both toes jump as high as you can.
4. Extend your legs and swing your arms.
5. Now land slowly down in a squat position and continue doing the same for more reps.
4. Lunges
Lunges help to grow a larger and more shaped booty by working the glutes while also activating the quadriceps and hamstrings.
It also enhance muscular activation due to their large range of motion, which allows for deep stretching and glute contraction.
Walking lunges, reverse lunges, and lateral lunges are three variations that target the glutes from different angles, improving booty strength and shape.
To perform Lunges
1. Stand with feet shoulder-width apart.
2. Step one foot forward by bending both your knees at 90 degrees.
3. Your front should be above your ankle.
4. Push your front foot and slowly return to the starting position.
5. Repeat the same process for the other leg.
5. Deadlift
Deadlifts are a compound exercise that targets multiple muscle groups, mainly the glutes, hamstrings, booty, and core.
Deadlifts, which involve lifting a heavy load from the ground to a standing position, focus on the gluteus maximus, the largest muscle in the booty.
This action pattern effectively engages and strengthens the glutes, promoting muscular growth and booty shape.
To perform Deadlift
1. Stand with your feet shoulder-width apart by holding a dumbbell in both hands.
2. Bend your upper body down by keeping your back straight.
3. Then slowly return to the staring position and squeeze the back and glute muscles at this position.
4. Continue doing the same for more reps.
6. Sumo Squats
Sumo squats are effective for developing a larger and better shaped booty because they target the glutes and inner thighs with higher intensity.
To perform sumo squats
1. Stand with feet shoulder width apart with your toes pointing outward.
2. Hold a dumbbell with both hands.
3. Bend your knees till your back goes near the floor.
4. Lower until your thighs are parallel to the ground or go down till your mobility and flexibility allows
5. Then slowly return to the staring position and continue doing the same for more reps.
7. Step ups
Step-ups are an best exercise for developing and strengthening the glutes.
This workout targets the gluteus maximus, the largest muscle in the buttocks, by requiring you to raise your full body weight onto an elevated platform.
To perform step ups
1. Stand in front of a bench or box.
2. Lift your right leg and place it on the bench or box.
3. Now push through the right heel to lift your body up while bringing your left top to meet right foot.
4. Now slowly return to the starting position and continue doing the same for more reps.
8. Fire Hydrant
Fire hydrants are helpful for developing your booty because they target the gluteus medius and minimus muscles, which are important for hip stability and shaping the side of the buttocks.
Incorporating fire hydrants into your workout routine improves glute strength and stability, resulting in a rounder, more defined booty.
To perform Fire hydrant
1. Lie down with your knees and hands on the mat or floor.
2. By bending your knees lift your right leg out to the sides till your thigh comes parallel to the ground.
3. Now slowly return the right leg to the starting position without touching the floor and continue doing the same for more reps.
9. Clamshell
Clamshells effectively target the gluteus medius and minimus muscles, which are essential for hip stability and sculpting the sides of the buttock.
By lying on your side with your knees bent and lifting your upper knee while keeping your feet together, you can isolate and activate these smaller glute muscles.
To perform clamshell
1. Lie on your sides with leg with your knees bent at 45 degrees.
2. Keep your head on your lower arm.
3. By keeping your leg together lift your top knee as high as you can with your lower leg remains on the floor.
4. Now slowly return to the starting position and continue doing the same for other leg also.
10. Side Lunges
