Our Favorite Booty Exercises
While we love all of our booty exercises in our programs, we definitely have our favorites that we like to do! We compiled a list of all of our trainer’s favorite booty exercises for you to try them out yourselves! Maybe you will love them as much as we do!
The deadlift is a comprehensive exercise that targets the entire posterior chain, including the back and glutes, focusing on the hamstrings, glutes, lower back, and core. This movement entails a hip hinge, where one lifts a barbell or weight from the ground while upholding a neutral spine and activating the hip and leg muscles to rise. Deadlifts are highly effective for building overall strength and bolstering stability in the hips and back.
How to: Hold the barbell with your arms straight and knees slightly bent. Slowly bend at your hip joint and lower the bar as far as possible while keeping it close to your legs. Make sure you keep your back straight. Squeeze your glutes to pull yourself back up. Remember don’t use your back or your spine!
Hannah: Step Ups
Step ups target the lower body muscles, including the quadriceps, hamstrings, and glutes, promoting balanced development. Additionally, they enhance functional strength and stability, making them invaluable for activities in daily life and sports performance.
How to: Stand in front of a sturdy bench or elevated surface. Step one foot onto the surface, pressing through the heel to lift your body up until both legs are straight. Then, lower yourself back down with control and repeat on the other leg. Keep your core engaged and maintain a steady, controlled pace throughout the movement.
The squat represents a fundamental lower body exercise that engages the quadriceps, hamstrings, glutes, and even the core muscles. This movement entails bending at both the hips and knees, all while keeping the chest upright and maintaining a neutral spine. Squats can be executed using various methods, including body weight, a barbell, kettlebells, or dumbbells. We incorporate squats into nearly all of our programs due to their remarkable efficacy in muscle building and strength development (provided they are executed correctly).
How to: Stand with your feet hip-width apart. Hinging at the hips, send them backwards and bend at your knees lowering yourself down. Keep chest upright maintaining good posture. Drive (press) through your heels maintaining a braced core to return to start position.
Ellie: Reverse Lunges
Lunges are single-leg exercises that prioritize the development of lower body strength, stability, and equilibrium. They zero in on the quadriceps, hamstrings, glutes, and calf muscles. They are instrumental in rectifying muscle imbalances, refining functional movement sequences, and can be performed using body weight, a barbell, kettlebells, or dumbbells, much like squats.
How to: Stand with your feet hip width apart. With one foot, step back and lower yourself down to where both knees form 90-degree angles. Make sure your knee is over your ankle and your hip is over your other knee.
We use these in a lot of our programs because they are all just so great at growing your glutes! If you haven’t, give them a try and let us know what you think!
For more help with your strength training journey, contact us and we can chat!
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