Everyone wants perfect glutes — those high, rounded, bounce-a-quarter-off-’em bums. And while the J-Los and Beyoncés of the universe were simply born with genetically gifted rear views, others had to fight tooth and nail for every last muscle fiber they’ve got.
For your butt to look this way today requires a lot of hard work and lots of weight. Now lifting moderate weight and challenging yourself with new and different activities, like going rock climbing or lunging stairs!
These moves hit all three glutei muscles (Maximus, medium, minimum) for full-force focus on your entire booty area. Do this workout once a week on your lighter leg days, using a moderate weight and focusing on a complete range of motion with each repetition.
| EXERCISE | SETS | REPS |
| Pistol squat | 3-4 | 5-10 each leg |
| Sumo deadlift | 3-4 | 10-12 |
| Side lunge | 3-4 | 5-10 each leg |
| Banded lateral squat walk | 3-4 | 5-10 steps each side |
| Single-legged box bridge | 3-4 | 15-20 each leg |
| Donkey kick/fire hydrant combo | 3-4 | 10 |
Sumo Deadlift:
How to:
- Stand behind a loaded barbell with your feet wider than shoulder-width apart, toes turned out.
- Keeping your back straight, kick your hips back and sink down until you can grasp the bar in a shoulder-width overhand grip.
- Your shins should be perpendicular to the ground, back straight, focus forward and core braced.
- Extend your legs, pulling the barbell up in a straight, vertical line as you come to a standing position.
- Squeeze your glutes at the top, then slowly lower back to the floor under control.
Related article: Lift And Shape Yourself A Bikini Booty With These 7 Moves
Pistol Squat:
How to:
- Stand on one foot with your other foot extended in front of you.
- Draw your shoulders back and look forward.
- Bend your standing knee and squat all the way down until you bottom out while keeping your other leg lifted in front of you above the floor.
- Extend your leg to return to the start and repeat right away.
Related article: 8 Calorie Blaster Moves To Shape A Round Booty & Build Muscle
Side Lunge:
How to:
- Hold a barbell across your traps and shoulders and stand with your feet wide, toes turned out slightly.
- Bend one knee deeply while keeping your opposite leg straight, chest lifted, shoulders back.
- When your thigh comes parallel to the floor, push through your heel and extend your leg to the start.
- Do all reps on one side before switching.
Related article: A Full Home Booty Workout With Ankle Weights To Really Strengthen And Lift Your Butt!
Banded Lateral Squat Walk:
How to:
- Secure a band loop around your thighs just above your knees and stand with your feet hip-width apart, hands clasped in front of you with your elbows bent.
- Kick your hips back and bend your knees to lower into a deep squat.
- Hold your squat as you take small steps to the side, using slow, controlled movements and perfect form.
- Repeat in the opposite direction to complete one set.
Related article: How To Build A Booty Busting Workout With These 7 Exercises
Single-Legged Box Bridge:
How to:
- Lie face up and place one foot squarely on the edge of the box, foot flexed, arms along your sides.
- Extend your opposite leg straight up into the air and lift your hips several inches off the floor, abs tight.
- Press through your foot and lift your hips toward the sky as high as you can without arching your back until your knee, hips and shoulders are in line.
- Squeeze your glutes, then lower back to the start.
- Do all reps on one side before switching.
Related article: 11 Lunge Variations That Will Sculpt Your Butt From Every Angle
Donkey Kick/Fire Hydrant Combo:
How to:
- Get on all fours with your hands underneath your shoulders and your knees underneath your hips, head neutral.
- Keeping your knee bent 90 degrees, lift one leg behind you and press the sole of your shoe toward the ceiling until your thigh is parallel to the floor.
- Lower to the start, then immediately lift your leg — still bent 90 degrees — up and to the side, raising it as high as you can while keeping your hips square.
- Lower to the start to complete one rep.
- Do all reps on one side before switching.