With celebrities like the Kim Kardashian and Kylie Jenner showing off their assets everywhere you look, we wouldn’t blame you if you had a bit of booty envy these days. Looking good in your jeans is one thing, but working your backside is about more than showing off a curved physique. It’s about building strength that will not only help you look and feel great — but keep you in fighting shape for years to come.
Squats alone might be a start — but to really get your glutes in gear, it can’t hurt to think outside the box. That means doing exercises that incorporate functional movement — while hitting on mobility, stability, strength and conditioning. In short, it’s all about putting together a routine that will keep you “working out for the rest of your life,” says DailyBurn trainer Justin Rubin.
These five moves from DailyBurn 365, demoed by Rubin, will help you whip your rear into gear — no equipment required.
5 Butt Exercises to Sculpt a Stronger Booty
1. Glute Bridge with Foot Tap
Give your core and glutes the attention they deserve, as you engage your abdominals and butt in order to raise your hips off the ground.
How to: Lay on your back, feet planted on the ground hips-width distance apart, so your knees are bent to a 90-degree angle. Plant your head, neck, shoulders and arms on the ground (a). Squeezing from your glutes, lift your butt off the floor as high as you can, keeping your upper body glued to the floor (b). Next, lift up your right leg, and tap your left knee with your right foot (c). Return your foot to the ground, keeping your butt raised, then repeat on opposite side (d). Continue for 45 seconds.
2. Plank with Leg Raise
Planks aren’t all about the ab work. Incorporating a leg raise will challenge your gluteus maximus, too.
How to: Start in a forearm plank position, back straight, tailbone tucked under, shoulders stacked on top of elbows (a). Engage your glutes to lift your right leg as high off ground as you can, keeping your leg straight and hips stationary (b). Return right leg to the ground, and repeat on opposite side (c). Continue for 45 seconds.
3. Single-Leg Deadlift
You’ll feel the effects of this move in those tough to reach places, while also putting your balance to the test.
How to: Stand up straight, feet hip-width apart. With your left foot planted on the ground, step your right foot back about 12 inches with your heel off the ground (a). Engaging your glutes, hinge at the hips and reach your hands towards your feet, back straight, allowing your left leg to lift off the ground behind you as counterbalance (b). Lower until your hands are shin-height, then slowly engage your glutes to straighten your left leg and stand up straight again (c). Repeat for 45 seconds, then switch sides.
4. Plank Spank
Time to get frisky! You’ll feel this in your butt, abs, back and core, according to Rubin.
How to: Start in a standard plank position, back straight, tailbone tucked under, wrists stacked under shoulders (a). Keeping your hips steady, engage your core and glutes to lift your right arm, reach around, and tap your backside (b). Lower your arm back to the ground, repeat on opposite side (c). Continue for 45 seconds.
5. Lateral Lunge with Burpee Walkout
The ultimate functional test, this exercise requires mobility, stability, strength, and coordination — plus it utilizes both a lunge and a squat to get your glutes into gear.
How to: Start standing, feet hips width-distance apart. With your right foot, step to the side, bending your knee and pushing your glutes back into a lateral lunge. Keep your knees over your toes (a). Engage your glutes to push off your right foot and return to standing (b). With your weight in your heels, bend your knees and engage your glutes to squat down, lowering your hands to the ground (c). Plant your hands, then walk your feet backwards until you are in a plank position (d). Walk your feet back up to meet your hands, and engage your glutes to return to standing (e). Repeat on opposite side. Continue for 45 seconds.
Can’t get enough of these moves? Head to DailyBurn.com/365 for new workouts every day, live at 9 a.m. ET.
Source: Daily Burn Fitness