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I always say that the butt is the first to come and the first to go. The good news? That makes it one of the easiest areas to transform. With consistency and targeted movements, you’ll see results faster than you might think. Here’s a breakdown of my go-to exercises and some of my favorite booty-focused classes to help you sculpt, strengthen, and lift your glutes.
Go-To Booty Moves
1. Weighted Squats
The squat is a classic for a reason—it’s powerful, effective, and versatile. To really target your glutes:
• Focus on placing most of your weight in your heels.
• Do a quick test: Can you see and lift your toes? If not, shift your weight back until you feel the burn in your glutes instead of your quads.
• Use a challenging weight to maximize activation, but ensure your form stays solid—think chest up, back straight, and knees tracking over your toes.
2. Weighted Glute Bridges
This move is a glute-builder essential.
• Lie flat on your back with your knees bent and feet hip-width apart.
• Place a dumbbell or barbell across your hips for added resistance.
• Press through your heels and lift your hips to the sky, squeezing your glutes at the top. Lower with control and repeat.
Pro tip: For an extra burn, hold the bridge at the top for a few seconds or add pulses before lowering.
3. Weighted Donkey Kicks
Nothing isolates the glutes like donkey kicks. These are perfect for targeting that lift and roundness.
• Start on all fours with a dumbbell tucked behind your knee (or use a booty band).
• Slowly kick your leg upward, keeping the knee bent, and squeeze your glute at the top. Lower with control and repeat.
• Switch sides and aim for 12-15 reps per leg.
Bonus: Try fire hydrants or rainbows (moving your leg in an arc behind you) to hit different parts of the glutes.
Favorite Booty-Focused Workouts
When I want to mix things up or need some extra motivation, these classes are my go-to for glute sculpting:
1. @PureBarre
Barre workouts are all about precision and form, which makes them perfect for targeting small, often-neglected muscles. Their booty-specific movements—think tiny pulses and deep isometric holds—will leave you shaking in the best way.
2. @TrainBunda
This high-intensity workout combines stairmaster intervals and heavy weights to focus specifically on building the booty. It’s all about strength and endurance here, and trust me, you’ll feel it the next day.
EMS (Electrical Muscle Stimulation) training is a game-changer for glute isolation. Your trainer can help target and activate muscles more deeply than traditional workouts, giving you faster and more noticeable results.
4. @Hot8Yoga
This barre-inspired class combines heat, sweat, and glute-focused movements for a killer toning session. The combination of strengthening and stretching is perfect for creating long, lean muscles.
For at-home convenience, The Sculpt Society offers quick and effective glute workouts that require minimal equipment. It’s my favorite option when I’m short on time or traveling but still want to get a good booty burn.
The Secret to Success: Consistency
Building your booty isn’t about reinventing the wheel—it’s about showing up consistently and doing the work. These moves and classes will help you get there, but the real magic is in sticking to it and challenging yourself over time.
Let me know if you try any of these workouts or have questions about your form. You’ve got this—now go build that booty!
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