If you’re looking to build up your glute muscles, you’ve come to the right place! When it comes to building a perfect peach, there are tons of go-to exercises you can incorporate into your workouts that focus on strengthening your backside. While access to a gym is always great to enhance your workouts, there are several booty workouts that you can do from the comfort of your own home — all that’s required is your own bodyweight, and optional resistance bands or a set of dumbbells if you have them.
Keep in mind, building a better booty is about more than just aesthetics! Strong glutes are important for proper pelvic alignment, and may even improve your posture and boost your overall athletic performance while preventing injury.
A great move for beginners, glute bridges can be done with or without a resistance band. To do a glute bridge:
Grab a yoga mat and lay down on the floor. If you’re using a resistance band, position it just above your knees. Your hands should be flat on the floor at your sides.
Bend your knees so your bottom is still on the floor, and your feet are flat on your mat.
Bring your hips up while squeezing your glutes.
Hold the position, then lower yourself back to the starting position with your knees still bent at a 90 degree angle.
Repeat for additional reps.
Since reverse lunges engage your core, they’re also a great ab workout. They’re also more gentle on your joints than traditional lunges and are great for beginners. Here’s how to execute one properly:
Standing upright, place your hands on your hips.
Step backward with your right leg while lowering your right knee to the ground (without quite touching it). Your left leg knee should be bent at a 90 degree angle.
Be sure to engage your core and keep your back straight.
Hold the position momentarily, then return to standing by bringing your right leg forward so you’re back to the starting position and standing upright.
This is one rep. Repeat the process with your left leg and for the desired number of reps on each leg.
Bulgarian split squats can help improve your balance and coordination while also building your booty. If you’re doing this exercise at home and don’t have a workout bench, you can use a bench, couch, or chair, as well as optional dumbbells. Here’s how to do it:
If you’re using dumbbells, hold one in each hand and stand in front of your bench or couch with it behind you (you should be facing away).
Place your right foot on the bench behind you so your knee is bent at about a 90 degree angle.
Lower yourself down into a squat position, bringing your right knee toward the ground (but not quite touching it) while squeezing your glutes.
Push yourself back up through your heel to the starting position.
Repeat for additional reps, alternating with both legs.
While hip thrusts are known for targeting your glute muscles, they can also activate your hamstrings, quads, and adductor muscles. Here’s how to perform one properly:
Using that same bench or couch for support, place your upper back on the edge of the bench. If you’re using dumbbells, place one in your lap. If you’re using a resistance band, it should be placed just above your knees.
Your feet should be out in front of you, planted flat on the floor.
Push through your heels while engaging your glutes and core to raise yourself up. You should form a straight line from shoulders to knees, with your knees bent at a 90 degree angle.
Hold the position, then lower yourself back to the starting position.
Complete the desired number of reps.
Perhaps the most basic of glute exercises; your booty workout isn’t complete without squats! Here’s how to do a simple one, add a resistance band for a bit more of a challenge:
Stand with your feet about hip-width apart. If you’re using a resistance band, place it just above your knees.
Lower yourself into a squat by pushing your hips down while squeezing your glute muscles.
When your bottom is in line with your knees, raise yourself back up to the starting position.
Repeat to reach your desired number of reps.
Here are a few top Playbook creators who feature tons of glute-building workouts:
About the author
Cara is a passionate writer and editor with more than 10 years of experience in print and online media. She loves storytelling and believes that words have the power to change the world. In her free time, Cara is an avid reader, enjoys meditating, and loves spending time with her husband and their chihuahua pug mix, Callie, streaming the latest horror flick or true crime documentary. She is a graduate of Michigan State University's School of Journalism.
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