16 Best Body Weight Exercises For a Bigger Butt
Are you looking to sculpt and strengthen your boots by exercise? If you don't have strong glutes and want to build them, then you are in the right place to get an idea of how to improve your glutes.
I have been worrying about my glutes that are too small, saggy, and also floppy. So I started looking out for some solution by performing many exercises, gyming, and had many health drinks to strengthen my boots.
Being a software professional, I have been working on the computer for hours and due to the inactivity of my body, started losing the strength and rapid movement of the glutes.
And I wish better butts these days not only to look better on my jeans but also have a strong set of glutes that can stave off injuries, improve performance and help you to move well as I age.
And of course, I started getting lower hip, knee, and low back pain due to my weak glutes. So I looked into many exercises to strengthen my glutes. Finally found these better workouts booty on the net as my solution.
Stop wasting time on exercises that don't really work and just steal your time of running and walking to shed some pounds. Instead, follow this butt workout plan to make your booty grow into the size and shape you always wanted.
This article will help you to find the best booty building exercises to improve the glutes and to get the best!
16 Excellent Exercises to Build Your Booty!
Step 1: Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees
Step 2: Tighten your abdominal and butt muscles by pushing your low back into the ground before you push up
Step 3: Raise your hip to create a straight line from your knees to shoulder
Step 4: Squeeze your core and pull your belly button back towards your spine
Step 5: Hold for 20-30 seconds, and then return to your starting position
Step 6: Complete the exercises with at least 10 reps
If you want to start your booty workout exercises as your routine while you are at home, the basic bridge exercise is a great one to start with. The target muscle is the erector spinae and this exercise helps you to stretch the stabilizers of the chain such as hip, gluteus maximus, and hamstrings.
Doing this exercise daily will improve the muscle groups to make them stronger.
2. Hip Thrust
Step 1: Support your upper back on a couch or bed
Step 2: Ensure your lower part of the shoulder blades is located on the edge of the surface
Step 3: Look for the height where the chest, knees fall in a straight line
Step 4: Pull your feet towards you so that they are placed below your knees
Step 5: Keep your knees bent and push through the heels to lift your hips from the ground
Repeat the exercise for at least 10-15 rep regularly for better results.
If you wanted to develop your backside booty, then hip thrust exercise should be a must on your workout list. This exercise for booty helps to make your butt work against gravity at an optimal angle. You can do this exercise with the band around your knees for it to activate your side glutes as well.
Step 1: Stand with your feet hips-width distance apart and hands clasped behind lower back
Step 2: Bend your knees slightly, engage the core, draw shoulders back, and keep the neck long, then hinge at hips to push the seatback
Step 3: Lower chest forward until you are lying parallel to the floor
Step 4: Keep weight in the heels and slowly reverse the movement to return to the start position.
This represents one rep.
Perform 10-12 reps, then rest for 15 seconds and continue to do your next move.
If you want to increase the intensity then try holding the dumbbell that keeps your body straight and strengthens your muscles. This booty exercise is great to start in the morning before you get into the core workouts of the butt.
4. Clam Shell
Step 1: Place a light resistance band around the legs above your knees
Step 2: Lie on one side with knees bent, stack your hip and feet together
Step 3: Make sure you don’t tuck your butt
Step 4: Exhale as you lift your top knee keeping your feet together
Step 5: Inhale as you return your knee to the starting position
Perform this exercise for at least 15 reps and switch towards the other side and repeat it.
In this booty exercise, the primary muscle used to strengthen is the gluten medius which is responsible for the abduction and external rotation movements of the hip. So if you are a woman who wants to exercise for booty, this is the right one that can be done in 10 min regularly.
5. Forearm Knee Tap
Step 1: Start resting on all fours
Step 2: With your palms flat, raise off your knees onto your toes
Step 3: Keep your hands directly below your shoulders
Step 4: Contract your abs to keep you up
Step 5: With head and spine in line, keep your back flat and don’t let it curve
Step 6: Picture your body as a long straight board
Step 7: With control, slowly tap your left knee to the ground without moving your hip
Step 8: Lift your left knee back up and return to the starting position
Step 9: Repeat the same movement with the right leg
This completes one rep. Try working out with 10-15 reps regularly for effective results.
Are you looking for the booty exercise that can help you out to strengthen your boots? Then it is the right workout. You can do it at home in just 10 minutes.
6. Donkey Kick
Step 1: Get on to the fours with your knees and palms down to the floor
Step 2: Lift one heel towards the ceiling while keeping your knee bent
Step 3: Make sure you don’t arch your back to lift your leg up
Step 4: Initiate the movement from your hips/glutes
Step 5: Repeat with other legs
This booty exercise is great for stability and toning as they target your gluteus maximus which is the largest of three glutes muscles. It works well on the bulk of your booty. The exercise also works well for the core and shoulder muscles as you have to remain stable while you lift your legs.
7. Stationary Lunges
Step 1: Stand straight with your feet hip-distance apart
Step 2: Take a large step backward with one foot
Step 3: Lower the back knee to a 90-degree angle so both knees are bent
Step 4: Then press to start position and repeat
Step 5: After doing reps switch legs and do the exercise
Note: Ensure you keep your chest and chin up, and abs contracted and keep your back straight. While doing the exercise, make sure you are balanced on your back toes and your knee is in line with your ankle.
This is a perfect booty workout exercise to build your glutes while being at home.
8. Bulgarian Split Squats
Step 1: Stand straight in front of the chair or couch
Step 2: Rest one foot on the elevated surface behind you
Step 3: Squat down by flexing your knee and hip of your front leg
Step 4: Push away from the floor with the heel of your front leg to get back up
Step 5: Ensure your major weight is on the front leg as the back leg provides support
Step 6: Front knees should point towards the toes
Step 7: Repeat the same with the other leg
The Bulgarian split squat is a great lower body strength exercise that focuses more on quads and glutes. If you wanted to give a great exercise for your booty, then it is the right exercise.
9. Curtsy Lunges
Step 1: Stand tall with your feet hip-width apart
Step 2: Take a step back to the side so that the back leg crosses behind your front leg
Step 3: Keep your hips pointing forward
Step 4: Maintain weight on the front leg
Step 5: Push the heel of the front foot to the ground to get back up
Repeat the steps for the other side and perform the exercise regularly. This is the best booty building exercise you can follow by doing for just 10 minutes at home.
10. Side Lunges
Step 1: Stand straight with your feet hip-width apart
Step 2: Lift one leg and step to the side while pushing your hips back
Step 3: Keep your knee pointing straight ahead in the direction of your toes
Step 4: Stretch the other leg with the foot planted on the floor
Step 5: Push off from the floor with the heel of the bent leg to lift your up
Step 6: Repeat on the other side.
Apart from working on your front thighs and glutes, try concentrating on the inner and outer thighs to make them strengthen. They help to reduce the appearance of cellulite. This booty exercise helps to move your body side to side and that helps to the twisting movements at home.
11. Backward Lunges
Step 1: Stand upright with your hands on your hips
Step 2: Take a large step as possible with your left leg
Step 3: Lower your hip so your right thigh remains parallel to the floor with your right knee over the angle
Step 4: Bend your left knee to 90 degrees with left heel lifting
Step 5: Return to the standing position by pressing the right heel into the floor
Step 6: Bring your left leg forward to complete the rep.
Repeat the exercise and step back with the right leg. The backward lunges activate your core, glutes, and hamstrings. As the booty workout puts less strain on your joints, it gives more stability in your front leg.
12. Side-lying Hip Abduction
Step 1: Lie on your side with head supported by arms
Step 2: Keep your knees straight and feet together
Step 3: Lift your top leg off your bottom leg as high as possible without moving the pelvis
Step 4: Return your leg to your starting position.
Repeat the exercise turning to the other side.
The side-lying hip abduction is a working booty exercise which is a lower level to strengthen your glutes media that is lying on the side of your hip.
It helps to further strengthen your muscles that are useful for running, walking, jumping, and for other purposes.
13. Single-Leg Deadlift
Step 1: Stand on your right leg keeping your left leg in the air behind you
Step 2: Keep your shoulders back and your back straight
Step 3: Hinge forward and reach your hands towards the ground and turn back up
Repeat the exercise 12-15 times a day. Single-leg deadlifts are super versatile depending on your goal and skill level.
If you're just starting, begin with three sets of 10 reps without any weight.
Here is the link of perfect steps of single-leg deadlift workout
The booty exercise strengthens the muscles including hamstrings, gluteus maximus, gluteus medius, ankles, and the core.
At the same time, this won’t give pressure on the spine and increases the booty demand as the workout is in the single leg.
14. Side Squat Steps
Step 1: Stand with your feet together
Step 2: With your right foot, take a wide step out to the right and squat down
Step 3: As you straighten the legs, step your right foot back in.
Step 4: Repeat on the left side. This counts as one rep
Do as many reps as you can for 30 seconds. This is the best booty exercise that can help you to strengthen your booty. If there is one exercise that can challenge most of the muscles in the body, then it is the squat exercise.
Especially side squatting exercise targets your gluteus maximus, minimus, and medius (butt), hip, and calves. Besides, it also targets your core muscles.
15. Frog Kicks
Step 1: Lie down on the bench or the floor facing towards the ground
Step 2: Lift your right and left leg alternatively on the air
Step 3: Ensure to lift only the legs without moving your hip
Alternate lifting of legs helps you to improve the glutes and the lower back. This is the best exercise for booty improvement for the women working out from home and is ideal without any equipment.
16. Glute Bridge
Step 1: Lie on your back with arms down by your sides
Step 2: Bend your knees and plant your feet flat on the floor
Step 3: Pull in through your navel to brace your core muscles and then squeeze your glutes to press your hips up
Step 4: Make sure your body forms a straight line without any arches from knees to the shoulders
Step 5: Keep your head on the floor and eyes focused on the ceiling
Step 6: Hold the position for a beat and then lift and lower.
Step 7: Continue to work out for 10 repeats
The Glute Bridge is the best exercise for booty and can do anywhere you have space to lie on. The exercise for booty is a great way to tone your lower body muscles. The exercise also helps to strengthen the glute muscles and put them back to mobility.
Are you interested in doing booty workouts that lay a good foundation for shaping your butt without going to the gym or with equipment? The above workouts will give you comfortable results of improving glutes and butts in a real gym feel right from your home. Just spending 10 minutes a day, you can do wonders of getting your best bum!