Sculpt dreamy glutes with these six exercises designed to tone them quickly and effectively. If you’re serious about your butt, follow this 7-minute list designed specifically to get those defined glutes you’ve always dreamed of.
When coupled with a little interval training and our tips for getting a flat stomach, you’ll have a body 10 in no time! This workout works absolutely every muscle in the area so you’ll have no choice but to tone up!
✅Targets: Gluteus Maximus and Medius, Quadriceps, Hip Abductors.
1️⃣Stand with both feet away from the hips and toes facing outward.
2️⃣Squat down until thighs are parallel to the floor.
3️⃣Count to 3 and bend your knees all the way down about 10 more inches.
4️⃣Return to standing position with thighs parallel to the floor and hold for 3 more seconds.
2- Squat Kickbacks
✅Targets: Gluteus Maximus, Hip Abductors
1️⃣Stand with feet hip-width apart, right arm raised toward the ceiling.
2️⃣Extend right leg back and raise it 12-18 cm, with knee facing the floor and toes pointed.
3️⃣Lower it back down and repeat 15 times.
4️⃣Do 15 repetitions with the knee facing the right.
Repeat on the left.
3- Squat with side extension
✅Targets: Gluteus Maximus and Medius, Hip Abductors
1️⃣With feet shoulder-width apart, perform a 90° squat.
2️⃣As you come up, lift your right leg out to your side.
3️⃣Hold for a count of 3, then squat down again.
4️⃣Repeat 30 times; switching sides.
4- Donkey Kick
✅Targets: Gluteus Maximus and Medius, Hamstrings
1️⃣Get on all fours and raise your right leg to hip height, with your knee bent at 90 degrees.
2️⃣Extend your leg as if you were going to kick the ceiling.
3️⃣Return it to the starting position and then repeat about 30 times (on each side).
5- Butt Lift
✅Targets: Gluteus Medius, Hip Abductors
1️⃣Stretch facing upward with knees bent and feet hip distance apart.
2️⃣Lift glutes and bring knees together.
3️⃣Hold for a count of 2, relax your knees and lower your butt so that it is 1 cm off the ground.
4️⃣Repeat 30 times.
Without touching the floor, do another round of 30 with knees apart.
6- Leg Lift
✅Targets: Gluteus Maximus and Medius, Quadriceps, Hamstrings
1️⃣Lie facing up with knees bent and feet hip-width apart.
2️⃣Extend right leg 10 cm above the floor.
3️⃣Raise your hips about 6 inches, then lower them 1 inch above the floor.
4️⃣Repeat 20 times; then switch legs.