10 Booty-Blasting Exercises You Can Do At Home
If you want to work on your booty without leaving the comfort of your home, I totally feel you. And you can! There are a lot of awesome exercises that target your glutes and give you a bigger booty that you can do right at home, no gym membership required. They’re simple and you can achieve really great results if you incorporate these booty-blasting exercises into your workout routine. Pick a few to try out and see what you think!
1. The Fire Hydrant
This exercise is a great one for your legs as well as your booty. It’s fairly straightforward and resembles a dog lifting its leg, hence the fire hydrant name. It’s a good one to use with weight or without, both options will get you great results! If you own a resistance band, this is a good exercise to use with that as well. Again, doing the exercise equipment-free is totally great too!
2. Donkey Kicks
It’s not hard to see where this exercise gets its name. This is another great one for your glute muscles and is super easy! A resistance band can be used during this exercise as well, but it’s not necessary for results. Try doing a couple sets of 10 reps per leg, you’ll be feeling the burn in no time!
3. The Bridge
This one looks really simple (and it is), but don’t let that fool you! It’s a really popular booty blaster because it engages your glute muscles and really makes them work. It’s a great exercise if you’re focusing on your booty and it delivers great results when incorporated into a daily workout routine!
There are a few variations of this exercise out there. The most popular two are the traditional bridge, where you go into the bridge position and hold it for a set amount of time, like 30 seconds or a minute, while squeezing your glute muscles and keeping them engaged the whole time. Another popular version is to add some hip dips. Starting in the bridge, lower your hips to about an inch off the floor, then use your booty muscles to bring them back up to the bridge!
4. Single-Leg Bridge
Another popular variation of the traditional bridge exercise is the single-leg bridge. This exercise is good for your glutes as well as your legs, so it offers a little more of an exercise than just the bridge alone.
If holding your extended leg straight out above you is a challenge, you can modify this exercise by bending it at the knee. That will help with your balance and make the exercise a little easier without sacrificing much of the gain! Try doing a couple sets of 10 reps per leg and see how you feel. Don’t forget to keep those glutes engaged!
5. The Side Lunge
Lunges are a very popular exercise for toning and shaping those booty muscles. Many people use lunge circuits as a way to blast their glutes and really focus on toning those muscles. Doing a full lunge circuit is great, but if you’re just looking for a few booty exercises you can add to your routine, the side lunge is a great place to start when it comes to lunges.
It’s easy and straightforward and it will give you amazing results if you stick with this popular exercise! Try doing a few sets of 10 reps on each side, then bump it up from there for even more of a workout.
6. The Curtsy Lunge
Another great lunge for working your glutes, this one is a little more complicated, but nothing you can’t handle! You’d really feel elegant when you do this lunge if it weren’t a workout. The lunge gets its name from the curtsy, a traditional form of greeting performed mainly by women that are done by bending at the knees if one leg in front of the other.
The structure of the curtsy is replicated in this lunge, but it’s much livelier because it’s an exercise! From standing, perform the curtsy lunge to one side, then return to standing for a moment before going right into the curtsy lunge on the other side. This lunge is great for your legs as well as your glutes, and also your cardio!
This is the exercise that most people think of when they think of booty-blasting exercises, and for good reason. Performing squats is super popular because they deliver good results when it comes to shaping your backside! If you incorporate a few sets of squats into your workout routine or even just add them to your daily routine, you’re practically guaranteed to see results.
It’s a great exercise for engaging and targeting your glute muscles, but squats are also great for toning your legs as well! If you have a hard time with balance, try holding your arms out in front of you for stability!
8. Single Leg Deadlift
Don’t let the name of this exercise fool you, it can be just as beneficial without actually lifting anything. You don’t need weights for this exercise necessarily. The weight of your own body working against the pull of gravity works well with this exercise to give you a good workout! But if you own weights and want to use them to make it more challenging, that’s okay too.
This exercise can be a bit of a balance tester, so if you’re not using any weight, try holding your arms straight out for stability while you perform the exercise. From standing, bring one leg straight back as you lower your upper body towards the floor until you touch your foot or your ankle (the floor works too). Then, engage your glute muscles to bring your leg back down and your upper body back up to a standing position again.
The clamshell exercise is a great exercise for your booty as well as your hips and thighs. It helps to open up your hips and relieve any tension or tight muscles in your lower body, which can help prevent injury in athletes or people who are very active!
Laying on your side, have your feet together, one on top of the other, and open your legs at the knees. Continue opening and closing your legs, like a clam would do! Engage your glute muscles to help shape your booty while you stretch your hips and tone your thigh muscles!
10. Side Leg Raises
This exercise is similar in execution to the clamshell exercise. Instead of bending your legs at the knee while you’re on your side, lay with your legs straight out. Then, raise your top leg as high as your comfortable doing, and bring it back down to about an inch above your other foot. Raise it again, and continue!
Try doing a few sets of 10-15 reps on each leg, then add more once you get more comfortable. Squeeze your glute muscles and keep them engaged as you raise and lower your leg to really feel the burn and get those booty muscles in shape!