Ladies (and gentlemen), if you’re looking to tone those legs and grow that booty, look no further than the following exercises to get you started on Project Grow The Booty.
These exercises will help grow, lift and tone the glutes!
First things first, it is important to activate your glutes rather than your legs. From personal experience, when I first started training legs I found that my legs grew at a much more rapid pace due to my habit of isolating the weights I was using to just my legs! Your booty is made up of three major parts: the gluteus maximus, gluteus medius and gluteus minimus. If you make a note of working all these areas in conjunction with each other you’ll slowly but surely be amping up the booty!
For the gluteus maximus (which makes up the most of your booty), aim to perfect your technique and form first. Oldie but goodie exercises such as squats and lunges will build the framework of your booty day. If you’re looking to maintain your size but add definition to your legs and booty, you can stick to body weighted and low weight squats. If you want to see growth, make an effort to increase the weight of your squats and lunges over time.
(Remember! Don’t lean forward too much while squatting, and keep the majority of weight in the heels of your feet while driving up and down to keep the booty working rather than the legs)
For the Gluteus Medius:
These thick muscles can be found either side of your hips and will give you a more rounded out shape when trained. Try the following exercises to round out that medius:
- Side Lunges
- Side Donkey Kicks
- Fire Hydrants
- Side Steps with a resistance band
- Lying Hip Abductions
- Seated Hip Abductions
For the Gluteus Minimus:
These smaller muscles also located on the sides of your hips, when trained, will not only give the booty a fuller appearance but also stabilize the hip joints for walking and running. Try these exercises out to complete your booty plan of attack:
- Wall Sits
- Single Leg Squats
For lovely legs:
Although these exercises are intended to improve the caboose, don’t overlook your legs! Performing body weighted leg exercises in between booty exercises rather than resting is an intense and effective method to work your whole lower body:
- Curtsy Lunges
- Box Jump Squats
- Body Weighted Squat Jumps