Achieving a toned butt is high on everyone’s list of wants, but figuring out the best moves to get there is a little tricky. When it comes to toning your rear, you have to make sure to incorporate exercises that engage multiple muscles because, according to Livestrong.com, the area includes the gluteus maximus, the gluteus medius, and the gluteus minimus. To see the results you want, you have to hit them all. Make sure to add these exercises to your routine to help train your glutes for a perfectly sculpted behind.
Men’s Health says this exercise will help you get a strong, sculpted butt by working the entire back side of your body. Begin by standing with your feet spaced hip-width apart with either free weights or a barbell. Squat down, hinging at your hips and bending your knees. With your arms shoulder-width apart, grab your weights with an overhand grip. With a slightly arched back, use your hips to bring your body up to standing position. You should feel your hips and torso working to make sure you’re engaging your glutes, back, and core muscles. Squeeze your glutes at the top of the movement, and then bring the weights or barbell back down. That’s one rep.
2. Alternating curtsy lunge
Livestrong.com notes the curtsy lunge is also known as the glute activation lunge. The move works your inner thighs and hip adductors, which are your outer butt muscles. This is obviously great for aesthetic reasons, but it’ll also help prevent injuries.
PopSugar says to begin standing with your feet hip-width apart. Then, take your right leg and perform a backward lunge by bending at your knees, and step toward the back left corner of the room so your thighs cross. Your left knee should be over your ankle to maintain proper form. Keep in mind a curtsy movement and don’t let your knee touch the floor. Then, return to a standing position and switch sides.
3. King squat
Bodybuilding.com explains the king squat is one move that really targets your glutes. You’ll need a chair or bench about two feet behind you. Lift your right leg up behind you and bend at the knee so the top of your foot is resting on the chair or bench. Your right ankle should be just at the edge of the platform you’re using. Bend your left leg into a forward lunge until your knee is at a 90-degree angle and your left thigh is parallel to the ground. Make sure your right knee doesn’t touch the floor as you bend down. Then, bring your body back up to starting position, and repeat for one set before switching sides. This squat variation will definitely make you feel the burn in your glutes, thighs, and hamstrings.
4. Sumo squat
With this squat, Livestrong.com says you’ll mainly be working your inner thigh adductors and glutes. Begin by standing with your feet wider than hip-width apart, toes pointed toward the corners of the room and your hands at your sides. Then, lower your body toward the ground by bending at your hips and knees until your thighs are parallel to the ground, knees over your ankles. You can bring your hands up toward your chin while performing this move. Next, bring your body back up to starting position and squeeze your glutes at the top of the movement. Repeat eight times for one rep. For even more of a challenge, try holding a kettlebell or dumbbell.
Bodybuilding.com outlines how to perform this move. Begin on the ground lying flat on your back with knees bent and feet flat on the floor. Your arms should be at your sides. Use your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees, squeezing your glutes at the top of the movement. Slowly lower your body back down toward the ground for one rep. To increase the challenge, don’t rest your body when you come back down. Instead, keep your butt about an inch from the floor, then immediately lift your hips to repeat the motion. This exercise works your glutes and your hamstrings.
6. Quadruped hip extension
According to Shape, this move engages more muscles than a regular squat, so it’s one of our favorites. Begin in a tabletop position with both your hands and knees on the ground. Next, slowly lift your right leg up behind you toward the ceiling, keeping your knee bent so the bottom of your right foot is facing up. Make sure to squeeze your belly button in to engage your core. Once you’ve reached the top of the move, bring your right leg back to starting position and repeat for your desired number of repetitions before switching sides.