We all know squats are the go-to move every trainer has you do if you want a plump peach for a booty. But it’s not the only way to get it! If you’ve been working on building that behind, you should know that there are a ton of different ways to challenge your glute muscles. Shocking your system by switching up your workouts is essential to keeping your muscles in their best shape. Your body gets used to the same old movements so throwing in some curveballs every so often is necessary. If you’re looking to have your booty looking fabulous in your favorite pair of printed leggings, here are 3 new booty workout exercises to help you build that bubble!
The cable kickback is one of the best moves you can do to strengthen your glute muscles. Using a cable machine and an ankle cuff, you’ll kick back with differing levels of weights attached to the ankle cuff to give your glute muscle resistance. This will seriously supercharge your lower body workout with this intense movement that effectively isolates your glute muscle. The move shapes and strengthens your glute muscles, specifically the gluteus maximus, medius and minimus.
How to set up:
1) You’ll need a machine for this. Start by setting up the pulley system to the lowest possible setting and attach the ankle cuff to your ankle.
2) Hinge it at the waist and bend over so your back is almost parallel to the floor. Hold on to the machine for stability if you need to.
1) Keeping your planted leg straight, engage your abs and contract your glutes to bring your leg back as far as you can while still maintaining control.
2) Squeeze your glutes hard at the top of the rep. Slowly return to the starting position.
3) Repeat this motion for the desired number of reps on each leg.
If you haven’t already been doing this move, you’ve been missing out. This is a super powerful move to help lift and shape the booty because it also focuses on building size and strength. The hip thrust motion targets both the gluteus maximus and gluteus medius as well as the hamstrings. Your core, quads, and hip adductors will be worked out, too. Hip Thrusts build strength and size of the glutes in a uniquely precise way that other workouts don’t.
How to do it:
1) Put your back against an elevated surface (a bench, box or wall) with your knees bent and feet flat on the ground.
2) The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench.
3) Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle.
4) Squeeze your glutes at the top, then return to start.
The Split Squat
The split squat, sometimes called the Bulgarian Split Squat, is a move that helps shape a round booty but goes beyond the glutes and gives a more overall workout to the region. It strengthens leg muscles like the quads, hamstrings, glutes, and calves. Since it’s a single-leg exercise it will force you to work in overdrive to maintain your balance.
How to do it:
1) Stand 2-3 feet in front of a knee-high platform. Extend your right leg backward and rest your toes on the bench. You can keep your toe flat or tucked, either one is fine. Keep your hips and shoulders square.
2) Keeping your torso upright. Lower your right knee toward the floor. Your front knee will form approximately a 90-degree angle. You can keep your weight distributed throughout your whole foot. Do not shift forward on the toes or exaggerate pushing through the heel.
3) Reverse the move and come back to the starting position.