We all know squats are great! They work the entire lower body, the core, and even the arms when you add weights. But if your ultimate goal is a dream booty, there are exercises that target the glutes even more directly. From lateral lunges to flutter kicks, here are 8 you can do at home, with step-by-step instructions for each. So grab your mat and let’s get started!
1. Lateral lunges
Start standing with your arms at your sides and your feet hip-width apart. Step out wide to the right and bend your right knee, making sure it doesn’t go past your toes. Keep your left leg straight. Push your hips back and keep your back upright. Press through your right foot to return to the starting position, then repeat on the left side for that dream booty!
2. Single-leg glute bridge
More challenging than the classic bridge, this exercise deeply engages your glutes. Lie on your back and bend your knees to bring your feet close to your glutes. Keep your arms along your body or extended out to the sides. Extend your right leg with your foot pointing toward the ceiling, then press through your left foot to lift your hips off the floor. Repeat the movement, then switch legs.
3. Kicks up for a dream booty
Get on all fours on your mat. Extend your right leg and cross it over your left to tap the floor to your left with your toes. Then sweep your right leg in a wide arc, keeping it straight, to tap the floor to the right of your mat. Repeat the movement, being careful not to arch your back too much, then do the same on the left side.
4. Side leg raises
Still on all fours, simply lift your right leg out to the side, keeping it bent, until it is parallel to the floor. Hold the position for a few seconds if you can, lower slowly, and repeat. Then switch to the left leg.
5. Forward lunges with pulses
Like lateral lunges, forward lunges are a must for achieving a dream booty! Stand with your hands on your hips. Look straight ahead and step forward with your right foot. Bend both knees until your right thigh is parallel to the floor. Your right knee should not go past your toes, and your left knee should hover just above the floor. Keep your back straight. From this position, perform small pulses by gently and quickly raising and lowering your hips. Bring your right foot back next to your left and repeat on the other side!
6. Kneel & stand
This exercise, inspired by cardio training, not only targets your glutes but also helps improve your balance — and it’s easy to fit into your daily routine. Start on both knees, then bring your left knee up and plant your left foot flat on the floor. Use the momentum to stand up. Lower back down to both knees, starting with the right knee, then the left. Repeat the standing movement, this time leading with the right side. Aim for 1 to 2 sets of 10 reps.
7. Abduction and adduction
This is an ideal exercise for targeting the lateral glute muscles (known as the gluteus medius). You can do it with or without a resistance band, as the band makes it more intense. Start standing and hold onto a support (such as a piece of furniture) for balance. Keeping your body upright, lift one leg out to the side. Your toes should point forward and your leg should stay straight. The movement should come from the hip, without tilting your torso to the side. To work your glutes harder, angle your leg slightly behind you. Return to the starting position on the exhale. Two to three sets of 10 abductions/adductions per leg will work your glutes and hips, and help you feel more stable through the pelvis.
8. Flutter kicks
Swimming-style flutter kicks are excellent for strengthening the back and firming the glutes — and you can easily recreate them on a floor mat. Lie face down with your arms extended in front of you and your chin resting on the mat, then gently lift both legs off the floor at the same time. Keeping them elevated, perform small, controlled flutter kicks. Remember to breathe throughout the exercise and keep the range of motion reasonable to avoid arching your spine. Do 2–3 sets of 10 kicks, making sure to alternate evenly between the left and right leg.
How to plan your sessions for a dream booty
Dreaming of a toned bum? There’s no need to do all 8 exercises in one go. You can alternate between the standing moves (lateral lunges, forward lunges with pulses, kneel & stand, abduction and adduction) and the floor moves (single-leg glute bridge, kicks up, side leg raises, flutter kicks). For reps, follow the guidelines given above, such as 2 to 3 sets of 10 for abduction or flutter kicks.
Always work both legs equally, keep your back straight and avoid arching it too much. Consistency matters more than intensity. If you feel any pain, ask a doctor or another medical professional for advice.
Once your workout is done, make this time for your body last a little longer with a pinch-and-roll massage session, ladies! As well as giving you a moment to yourself, these massages help you look after the areas where cellulite tends to appear. For a comfortable massage, use your Cellublue Cup. With just 3 minutes of daily massage, you’ll soon see how easily this ritual fits into your routine! Pretty motivating, right?
Related articles
- The 6 Best Glute Exercises to Do on Stairs
- Our little secrets for a dream booty!
- 10 resistance band glute exercises to tone your butt
Useful categories: Slimming the Buttocks, Slimming Exercises.
