7 Moves to Build a Strong & Sculpted Booty

Did you know that your glutes are THE biggest muscle group in your body? That means the stronger your booty muscles, the more energy you’ll burn throughout the day. And let’s not forget all the work they do for you daily from powering your runs, to perfecting your posture, to preventing injury. Show your booty love, and it’ll show it right back to you!

So what’s the best way to sculpt and tone that backside? Switching up your routine regularly and workin’ it from every angle! We’re talking squats, deadlifts, side lunges, and bridges! Don’t be afraid to grab heavier weights too. The more resistance you add, the more beautiful lean muscle you’ll form. We like to use 12-15lb dumbbells for lower body workouts. That booty is stronger than you think, and so are you!

Here are 7 moves to build a strong booty

Make it a circuit: Pick any 3-5 moves below, and do 12-15 reps per move. Rest 60 seconds, then repeat the circuit 3 times through! Before doing any move, it is very important to choose a comfortable and elastic sportswear.

Squat

Stand with feet hip-width apart, holding a dumbbell in each hand by your sides. Keeping your chest tall and abs engaged, lower into a deep squat, booty back, and thighs as close to parallel to the ground as possible. Driving through the heels, come back up to standing and repeat.

Begin standing with feet slightly wider than hip-width apart and toes turned out, holding a dumbbell in both hands, arms extended straight down in front of you. Lower straight down until your thighs are as close to parallel to the ground as possible. Driving through your heels, come back up to standing.

build a strong booty

Deadlift

Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Maintaining a flat back and a soft bend in your knees, hinge at the hips as you lower your torso toward the ground, keeping the dumbbells close to your shins. Engage your booty and core as you drive through your heels to come up to standing.

Single Leg Deadlift

Stand with feet hip-width apart, holding a dumbbell in each hand. Shift your weight to your left foot, knee slightly bent, and lift your right foot a couple inches off the ground. With a flat back, hinge at the hips as you lower your torso toward the ground, keeping the dumbbells close to your shins. Allow your right leg to extend straight behind you for counterbalance. Engaging your booty and core, drive through your standing heel to come up to standing.

Side Lunge

Begin standing with feet together, toes pointed forward, holding a dumbbell in both hands in front of your chest. Take a big step to your left with your left foot, as you sit back in your hips and extend your right leg straight. Come back up to standing, engaging your booty and core.

Stationary Lunge

Standing with a dumbbell in each hand, step your left foot about two feet in front of your right, and lower into a deep lunge position. Both knees should form 90-degree angles, with your back knee hovering just above the ground. Raise back up to standing and repeat.

Single Leg Bridge Dips

Begin lying on your back with your legs bent, feet flat on the floor, holding a dumbbell in each hand, resting on your hips. Lift your left leg off the ground and extend it straight. Engaging your glutes and core, lift your hips off the ground until your body forms a straight line from your shoulders to your knee. Lower and repeat.

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