(A) Deep Squats:- As always, a botty workout will be incomplete the infamous squats. Really easy to do especially with zero extra weight. And moreover, really effective for your butt, if executed correctly. Considering that we are focusing on our glutes with this workouts we are not just going to be doing your generic, simple, everyday squats.
Here is a little tip:- If you want to grow an impressive booty, you will need to go for the full range of motion where your muscle group is stretched to its maximum potential and flexed at the top.
To begin, stand with your arms in front of you or keep them at the side of your shoulders to mimic holding a barbell. Keep your feet at about shoulder’s width. Remember to keep your back straight as you are lowering your upper body. Keep lowering to the point where you can no longer do so. A lot of people say that when they envision or imagine something about the exercise it makes it easier for them to perform it. If you have never done squats before or you just believe that you have really weak legs in order to carry out the full range of motion, then what you can start out with is just doing some wall-squat.
Essentially, wall-squat are exactly what they sound like you lean against a comfortable wall and you do the exact same movement. This is really going to help you build that core and leg strength necessary to carry out the booty killers.
(B) Single-Leg Lunges:- Remember the lunges that we already went through? Well imagine what would happen if you have an exercise that already helps make a big booty and then you enhance it and make it even better at it- here enter single-leg lunges. This exercise is amazing for turning that flat butt into a masterpiece. Essentially, it is the same execution as the regular lunges.
The only difference, however, is that now you place your backward standing leg on a chair or bed and you go down with your forward standing leg. The fact that your supporting leg is now elevated really helps stretch those glutes and make it grow. Remember, an eccentric contraction is what really makes any muscle growth. So the more you have of that, the bigger the booty. The main disadvantage of this exercise is that it is relatively easy to lose balance while doing it. This is probably going to take you a couple of tries to get used to, but as soon as you do you will notice how good it actually is.
(C) Wide Squats:- Wide squats are exactly the same as the regular squats, the only difference is that instead of your feet being at shoulders width, they are wider. Simple as that. However, again, try and reach for that full range of motion and make sure that you lower your butt as much as you can without disruption the form of the exercise-remember that your knees need to remain straight as if your feet are looked to the floor. Also, make sure that you do not lock your knees when you go back to your starting position. Always keep your glutes under tension in order to make it grow.
(D) Hip Thrust:- This exercise is not so much for shaping and toning the butt, but rather for building the thickness of the glutes. It just helps “fill it up” so if you are struggling with a flat booty, you are going to love this bad boy. Again, if you want to make things harder and add some weight try using a gym-beg or a regular backpack with some books and random junk from your home. Lie on your back and keep your feet on the ground slightly spread so that you can retain balance. And then just raise your lower body’s weight with your hips – ergo, hip thrust. Make sure that you squeeze your butt once you reach the top of the movement. Remember to do this nice and slow and make sure that you do not rest on the ground.
This exercise is also really good for building core and lower-back strength which is going to benefit you in other exercises as well.
(E) Criss-Cross:- This is going to be pretty hard to explain, but explain, but is definitely a booty-building exercise you would want to have in your arsenal. You start out from a wide squat. As you raise yourself up, instead of just stopping at the top, you are going to do a little jump and bring your legs together. Afterward, you do another little jump and spread your legs to go back into a wide squat position, repeat. You can either do it on one spot or if you want to burn a bit more calories and not just work your booty but also work for a flat belly, then you can turn around every time you bring your legs together. Or if there is enough room you can even move towards, backward, or sideways.
(F) Scissor Kicks:- This exercise is really effective if you do it right. It really helps develop that round and peach-like butt that we all strive for. Lie one side, all straight, propped up on one elbow. Lift your outside leg slowly, keeping both legs straight. Keep your leg up in the air for 3 seconds and then slowly lower your leg. If by any chance you have one of those ankle weights laying around your home, use it. Place it on your active leg to increase the exercise’s intensity.