Home Workout for Booty Building
10 exercises to use in your booty building home workout.
The glutes, a set of muscles that form your booty, are one of your body’s largest and strongest muscle groups. They help you complete many tasks, from standing up to walking. Regular booty workouts are among the most incredible things you can do to nourish your body as they help your body to function correctly as a whole.
Although lots of gyms have shut down, keeping fit during this lockdown is essential as staying indoors. Luckily, there are numerous simple exercises you can do to remain in shape while at home, even without the equipment. Here are 10 booty-building activities you can do right from your living room to build your strength and enlarge your butt.
1. Donkey kicks (3 sets, 20 reps per leg)
The donkey kicks are an ideal exercise you can include in your home workout for booty building. It works magic when done together with the fire hydrant. Begin on all fours. Raise the left heel towards the ceiling while ensuring your knee stays bent. Allow the movement to come from your glutes- don’t arch the back to raise the leg. Repeat with the right leg.
2. Air squats (3 sets, 20 reps)
Air squats are a perfect move for targeting your butt muscles. Start by standing, then bend your knees while putting your back straight and lifting your chest. Make sure you keep your booty back. Your knees need to be slightly pointed outwards and stay in line with the toes. Ensure you don’t go past them. Then, squeeze your butt to stand up and repeat.
3. Squat to calf raise (3 sets, 15 reps on each leg)
Squat to calf raise will target your glutes and enhance your balance while improving your heart rate. Start by standing with your feet a bit wider than the shoulder-breadth apart. Keeping your core engaged and back straight, lower into a squat, and keep your thighs close and parallel to the floor. Then, squeeze your glute and push via the heels to raise. Get back into a squat and repeat for at least 15 reps.
4. Wall-sit knee extension (3 sets, 15 reps)
Wall-sit knee extension will not only work on your glutes but also your back and legs. Start by supporting your back against the wall, holding a filled water bottle or a dumbbell. Leaning against the wall, walk the feet out to the front. Then, keeping your legs together, squat until the thighs stay parallel to the ground. Lift your hands overhead, then slowly lower them to the chest level while pushing the knees out and apart to the sides. Put your knees back together and lift your arms overhead.
5. Walking lunge (3 sets, 15 reps on each leg)
The walking lunge is an ideal exercise for your glutes. Move your left leg forward and lower the body to bring the left knee directly over the ankle, and your right hip is over the right knee. Squeeze your glutes and push up to stand on the left leg, raising the knee to the chest. Place your right leg on the floor to the front and repeat this exercise on the remaining side.
6. Hip thrust
The hip thrust is a great home workout for booty building as it helps you develop a more robust, larger butt by making your booty move against gravity at an optimum angle. Lay your upper back on a bench or bed to ensure your shoulder blades’ lower section sits on the edge bench or bed. Find a position where the knees and chest stay in a straight line. Place your feet below the knees. Keep the knees bent and push the heels to raise your hips. Try various feet positions to find a perfect angle where you can feel your glutes working.
Note: You can make these burn more by adding a glute band.
7. Fire hydrant (2 sets, 20 reps each leg)
The fire hydrant is another excellent exercise for an intense glute pump. Put a resistance band around the knees for an added challenge. Be on all fours. Lift the right leg up to the side. Move as high as you can while ensuring your torso doesn’t move to the side. Ensure your back remains neutral and steady. Begin the movement from the booty. Repeat with the left leg.
8. Single-leg deadlift (3 sets, 15 reps on every leg)
The single-leg deadlift is a perfect muscle builder for your booty muscles. Begin by standing with your legs slightly wide apart. For an improved challenge, hold a water bottle or a dumbbell with each hand at waist level with your palms facing you. Engaging your core and keeping the back flat, bend from the hips and lower your hands towards the floor, ensuring they stay close to your body while simultaneously lifting your left leg from behind. Stop when your chest gets parallel to the floor, hold for two seconds and then stand.
9. Bulgarian split squats (3 sets, 10 reps on every leg)
Although single leg exercises like the Bulgarian split squats might be challenging, they effectively strengthen your glutes and enlarge your butt. Stand in front of a couch or bed. Put one leg on the couch or chair behind you. Squat by flexing the hip and knee of the front leg. Push off from the ground using your front leg’s heel to get back up. Ensure the significant part of your weight sits on the front leg; the back leg gives support. Repeat with the remaining leg.
10. Side lunges (3 sets, 15 reps each leg)
Besides working the front glutes and thighs, side lunges add extra work for your outer and inner thighs. Stand with your feet hip-width apart. Lift one leg to the side while pushing the hips back. Ensure your knee points your toes directly. The remaining leg stretches out, with the foot grounded on the floor. Push off from the ground using the bent leg’s heel to lift yourself. Repeat on the remaining side.
The booty exercises outlined above give you an excellent foundation for shaping and building a bigger booty without weights. Remain consistent and watch your butt grow.