Whether you exercise in the morning or at night, getting some basic movement every day may be healthy in a variety of ways. But that doesn’t imply that each day has to be a marathon exercise. In reality, we hope that these best booty exercises make you feel more relaxed and flexible.
If you truly want to have a full-body exercise, combine all of these motions into a full-body routine to help increase glute strength. If this is the case, you may want to consider increasing weight for exercises like lateral lunges and glute bridges. Otherwise, we recommend going slowly with these best booty exercises, concentrating on your form, breath, and spinal alignment during each action. Rather than listening to your typical exercise soundtrack, try creating a relaxed playlist to help you relax. Take the final two motions, especially the lateral lunge shift and the figure-four stretch, as gently as you can, truly feeling the stretch in your glutes, hips, hamstrings, and inner thighs. However, we’ve produced a recommended routine below if you want a little more structure.
In This Article
8 Best Booty Exercises
1. Single-Leg Glute Bridge – Best Booty Exercises
- Lay down on the floor. Stand up with your knees bent and your feet flat on the floor. With your hands at your sides, your fingers should be just above your heels. Push your low back onto the floor by engaging your core.
- Raise your right foot off the floor and stretch your leg from this posture.
- When you elevate your hips and complete a glute bridge, push off your left foot, engage your core, and squeeze your glutes.
- Return your hips to the floor slowly.
- Perform all of the repetitions on one side, then the other.
2. Donkey Kick – Best Booty Exercises
- Begin on all fours, with your wrists under your shoulders, your knees under your hips, and your core engaged.
- Kick your right foot up and toward the ceiling, activate your glutes, and pull your foot higher with your hamstrings.
- Maintain core stability, avoid tipping to the left by keeping your core engaged and cease raising before arching your low back. Remember that this is a strength workout, not a flexibility one.
- Perform all of the repetitions on one side, then the other.
3. Fire Hydrant – Best Booty Exercises
- Begin on all fours, keeping your wrists under your shoulders, your knees under your hips, and your core engaged.
- Lift your right knee to your side, toward the ceiling, as if it were being dragged by a thread.
- Maintain core engagement and avoid allowing your body to tilt to the left as you raise.
- Return to the starting location and continue. Perform all of the repetitions on one side, then the other.
4. Marching Glute Bridge With Leg Extension
- Lie face up on the floor, or a mat, knees bent and feet flat on the ground. With your hands at your sides, your fingers must be able to graze or come close to touching your heels. Push your low back to the floor by engaging your core.
- Squeeze your glutes at the peak as you raise your hips. Stay here and elevate your right foot off the floor, straightening your right leg.
- Put your right foot back on the floor and promptly raise your left foot without dropping your hips. Continue on the opposite side. Continue marching in a clockwise direction, swapping sides.
5. Kneeling Obliques Crunch
- Begin on all fours, with your wrists under your shoulders, your knees under your hips, and your core engaged.
- Maintain your right knee bent and elevate it toward the ceiling as if it were being dragged by a thread, similar to the fire hydrant exercise.
- Push your right foot back, straighten your leg but maintain your hip open once your hip reaches a 90-degree angle.
- Bring your foot back and forth, trying to tap your right upper arm. Depending on your flexibility, you may not be able to bring it in, and that’s OK.
- Perform all the exercises on one side, then repeat on the other.
6. Standing Hamstring Stretch
- Stand with your hands at your sides, core engaged, and feet hip-width apart in a comfortable stance.
- Step forward with your right foot, maintaining your leg straight and flexing your foot so that just your heel touches the ground.
- Hinge your hips and swoop down with straight arms following the length of your leg. Stand with your arms extended and hands high, then drop them to your sides. When you stand and stretch, you must feel a stretch in your hamstrings and a lengthening in your spine.
- Step forward with the other foot and repeat on the opposite side. Keep going to alternate sides, moving at your speed through the routine.
7. Lateral Lunge Shift
- Stand with your feet wider than your hips apart, with your core engaged, and your hips tucked under (so your butt should not be sticking out, and your lower back should not be arched).
- You may put your hands in prayer posture at your heart or on your hips or waist.
- Lean to the right with your core engaged, hinging at the hip and throwing your hips back. Bend your right knee while keeping your left leg straight to descend into a lateral lunge.
- Push off your right foot to return to your starting position without raising either foot off the floor, then lean to the left and repeat on the opposite side.
- Keep leaning back and forth, maintaining your lateral lunges as shallow or deep as your flexibility allows.
8. Standing Figure-Four Stretch
- Stand with your feet hip-width apart, your hands at your sides, and your core tight.
- Lift your left foot and make an open figure-four form by crossing your left leg over your right thigh.
- Hinge at your hips, sending your buttocks back while keeping your core engaged, and bend your right knee while raising both arms in front of you for balance.
- Take at least one complete inhale while sitting in the figure-four posture.
- Stand up and put your left foot back on the floor with control. Perform all of the repetitions on one side before switching to the other.
- You may make this action simpler by standing near a wall or a strong chair and supporting yourself with one hand as you stand and descend. If this action is too much for your knees, you may do it while sitting. Just cross your legs on a chair and slowly press your knee down (toward the floor) while you tilt forward at the hip, leaning over your lap, till you feel a stretch.
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The best booty exercises are fantastic, but it’s all about working towards being strong, since becoming strong helps us feel powerful. Train your booty for aesthetics, and wear those cheeky bikini bottoms like no one’s business. However, a strong and sculpted butt does much more than just fill out your slim. And being powerful is inherently enticing.
