8 Booty-Boosting Exercises That Shape Your Butt

Here we have the perfect booty sculpting article, with only 8 exercises that can be varied into one workout, or split between your usual leg day!

But, let’s be real, no one wants to do endless repetitions of basic, up-and-down squats. The secret to real results lies in switching things up.

This programme will get your rear in gear for the rest of bikini season, and beyond. Get familiar with them now, you’ll look bootylicious before you know it!

1. Basic Squat

 

How to:

  • Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.
  • Brace your abs, push your hips back and bend your knees, lowering the body into a squat.
  • Pause at the bottom, then push back up to the starting position.
Sets: 2-3 Reps: 15-20

2. Glute Kickback

How to:

  • Stand with your legs shoulder-width apart.
  • Sit back into a squat, keeping your weight in your heels, and clasp your fists together in front of your chest.
  • Lift your left leg straight behind you, keeping your hips square.
  • Return to the squat position and repeat on the other side.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

3. Jack to Squat

How to:

  • Stand with feet hip-width apart, hands clasped at your chest, arms bent.
  • Squat until thighs are parallel to the floor.Staying in the squat, jump out, landing with feet wide.
  • The lower you are, the more challenging this move will be.
  • Jump back to starting position.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

4. Squat to Burpee

How to:

  • Start in a squat, feet shoulder-width apart, hands clasped in front of you.
  • Lean forward while maintaining the squat position and place your hands on the floor.
  • Jump back into a plank position.
  • Jump legs back into squat position, then explosively power off the floor to jump as high you can, arms extended straight overhead.
  • Land back in a squat.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

5. Squat Tuck Jump

How to:

  • Stand with feet hip-width apart, toes turned out, arms by sides.
  • Lower into a squat until butt is parallel to the floor and extend arms slightly behind you.
  • Jump straight up, bending knees in front of hips and swinging arms forward to tap tops of thighs with elbows.
  • Land in a squat.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

6. Sumo Squat

How to:

  • Stand with feet wider than shoulder-width apart and toes slightly turned out.
  • Place hands on hips.
  • Push hips back and squat down, keeping chest up and knees out.
  • Then stand back up to starting position.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

7. Reach on Toes Squat

How to:

  • Stand with feet wider than hip-width apart, knees and toes turned out slightly.
  • Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.
  • Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes.
  • Return to start.
  • That’s one rep.
Sets: 2-3 Reps: 15-20

Related article: Sculpt Sexy Slender Thighs With 5 Floor Exercises

8. Surrender Squat

How to:

  • Stand with feet hip-width apart and place hands on head, elbows pointing out.
  • Lower into a squat until thighs are parallel to floor.
  • Lower right knee to the floor.Lower left knee to the floor.
  • Step right foot forward, knee bent at a 90-degree angle.
  • Step left foot forward to return to starting squat position.
  • That’s one rep.
Sets: 2-3 Reps: 15-20
By |2018-10-30T14:12:18+00:00October 30th, 2018|Categories: Lower Body Exercises|Tags: , , , , , |