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7 Butt Workouts You’ll Actually Enjoy Doing

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There’s a good chance that this isn’t your first time working that booty—so you know that when done right, butt exercises can be extremely satisfying. (It’s an effective workout when you can barely take a step the following day without *feelin* the burn.)

If your goal is to get a specific shape—girl, do you—but there are also a lot of benefits of keeping your glutes strong. Personal trainer Cori Lefkowith told Self.com, “Your glutes are made up of three different muscles, the gluteus maximus, medius, and minimus. They externally rotate your hip, abduct your hip, extend your hip, and even posteriorly tilt your pelvis.” So, yeah, they do a lot of heavy lifting. If you’re thinking about adding some serious butt exercises to your fitness routine, read on.

The Best Butt Workouts

Butt workouts: Deep Squats

Everybody knows that squats are the way to go when it comes to working your glutes. The deeper the squat, the more your butt has to work to bring you back up. Take a resistance band and wrap it around your thighs, just above the knee. Stand straight with your feet wider than hip-width apart. Point your toes slightly to the side. Keep your back straight and your core engaged as you lower your butt as close to the ground as you can. Make sure you don’t you’re your balance in the process. Steadily bring it back to the starting position to complete one rep. Do this 15 times.

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Butt workouts: Fire Hydrant

Get on all fours, keeping your wrists under your shoulders. Your knees should be under your hips. Make sure your core is tight. To start this move, keep your leg bent then lift your right leg to the side towards the ceiling. Be careful and avoid letting your body tip to the left as you lift your right leg. Control your motion. Lower your knee back to the starting position to complete one rep. Repeat 12 times before switching to the other side.  

Butt workouts: Parallel Kickbacks

This move may look easy but it actually works more than just your bottom—your arms and core are getting a serious workout, too. Start in an all-fours position. Kick your right leg back as you straighten your knee, making sure your foot is flexed, your back is straight, and your core is engaged. Don’t let your arms sag. Complete 10 to 15 reps before switching to the other leg.

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Butt workouts: Glute Bridge

Lie on your back facing up. Bend your legs and keep your feet flat on the floor. Your arms should be by the sides. Squeezing your glutes, lift your hips off the floor until your body is in one straight line. Engage your core and hold this position for three breaths before lowering back to the starting position. Repeat 10 times.

Butt workouts: Hip Thrust

This move is fairly easy compared to the rest so it might give you the break you’ve been dying for. Lean against a couch or a comfortable chair and make sure your upper back is supported. Your shoulder blades shouldn’t be touching the object. Your feet should be in front of you, just below your knees. Keeping them bent, push through your heels, lifting your hips off the ground. If it feels uncomfortable, feel free to adjust your feet position. The goal is to feel the burn in your glutes. Do this 15 times.

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Butt workouts: Donkey Kicks

This exercise also requires you to get on all fours. Tuck your wrists under your shoulders and your knees under your hips. Kick your right foot up toward the ceiling, using your hamstrings to pull your foot upward. Both your core and your butt should be engaged. Make sure you don’t arch your back. Complete 10-15 reps on one side before switching sides.

Butt workouts: Burpee Squat Thrusts

If you want to end your workout routine on an explosive note, you need to add this move to your list. Start in a high plank position. Jump forward, landing just behind your hands. Lift your torso up while lowering down to a squat position. Clasp your hands in front of your face. Hold this squat position for two seconds then place your palms back on the floor, jumping back again to the high plank. This completes one rep. Do this 15 times.

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