It’s rare to find someone in the world of fitness who isn’t interested in building—or admiring—a bodacious booty. After all, a solid rump indicates a sturdy lower body that offers stability and power to many movements, in and out of the gym.
To create more desirable and stronger booty, here are 6 best butt exercises that shape the perfectly lifted butt men can’t stop staring.
Stand as tall as you can with your feet spread shoulder-width apart. (A) Lower your body as far as you can by pushing your hips back and bending your knees. (B) Pause, then slowly push yourself back to the starting position.
Basic Lunges (with weights):
Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart (a). Step forward with your right leg and lower your body. As you lunge, curl both dumbbells up to your shoulders (b). Lower the dumbbells and then return to the starting position (c). Step forward with your left leg and repeat (d).
3. Glute Bridge
Basic Glute Bridge (with knee squeeze):
Lie faceup with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A). Raise your hips so that your body forms a straight line from your shoulders to your knees. Don’t allow the towel to slip (B). Pause, then lower your hips toward the floor. That’s one rep.
Grab a pair of five-to eight-pound dumbbells and hold them in front of your thighs, feet hip-width apart, knees slightly bent. Bend at your hips to lower your torso until it’s almost parallel to the floor, keeping the weights close to your body. Return to standing, keeping the weights close to your body (as if you’re shaving your legs with the dumbbells). That’s one rep.
5. Side-lying hip abduction (Side Leg Lifts)
Basic Leg Lifts:
Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting position.
6. Quadruped hip extension
Basic Quadruped Hip Extension:
With hands and knees on the floor, lift one leg behind you, keeping knee bent at a 90-degree angle, until your sole faces the ceiling. Lower leg and repeat. Switch sides.