10 Best Moves to Boost Your Booty

We all want a bubblicious booty. But in between working, playing Mom taxi, squeezing in a workout, and generally being an awe-inspiring human, it’s not possible to lift and tone your backside, right?

WRONG.

Getting a bootyful bum doesn’t have to be tough. You can boost your booty in just minutes a day with these 10 easy moves. Seriously – toned, tightened, and rounded rump in less than 10 minutes a day.

Want even more exercises for a perfect posterior? Check out our trainer-created Bubbled Booty program, a four-week day-by-day guide to boost your booty!

1. Rainbow Rear Leg Lift

The Rainbow Rear Leg Lift works the large and small muscle groups in your upper legs and buttocks area. And bonus points: this exercise engages your core and obliques as well. The rainbow motion engages ALL the glute muscles, including the gluteus maximus, medius, and minimus. If you’ve only got time for one quick booty-lifting exercise, this one gives you plenty of bang for your buck!

3 sets, 15 reps per leg

  • Start from a kneeling position on all fours with knees about shoulder-width apart. Place hands directly underneath shoulders.
  • Engage your core muscles to keep your back and spine in a neutral position and abs tight.
  • Straighten one leg out to the side or at a 45-degree angle so that the tips of your toes touch the ground.
  • Keeping your core tight, lift your straight leg up and around in a rainbow arc behind you.
  • Touch your toes on the other side of your body, behind you, to complete the rainbow arc. Then bring your foot back in a rainbow arc to the starting position.
  • Try to keep your torso or hips from twisting during this exercise.

Complete 15 reps on one side, then switch sides. Do 3 sets.

Watch the video here.

2. Quadruped Straight Leg Lifts

Strengthen your core, hamstrings, and glutes with these leg lifts, performed from a quadruped position (on hands and knees). The next few movements start in the same position, making it easy to complete these quickly!

For an even deeper booty-boosting exercise, add 3 sets of straight leg pulses to these leg lifts.

3 sets, 15 reps per leg

  • Begin on all fours, with knees and hands on the ground.
  • Maintain a straight back and a tight core throughout the exercise.
  • Extend the right leg behind your body, and form a 90-degree angle with your ankle.
  • Raise your leg straight upwards with a straight leg. Your heel should press towards the ceiling.
  • At the top of the lift, squeeze your glutes.
  • Return to the starting position with your leg straight and toe touching the floor.
  • Switch legs after completing reps.

Complete 15 reps, then switch sides. Complete 3 sets on each leg.

Watch the video here.

3. Quadruped Donkey Kicks

Donkey kicks are great because they target the gluteus maximus, strengthening and lifting that booty. You’ll feel this exercise right at the top of your glutes, just below your hip bones. The perfect exercise to tone and tighten your assets.

3 sets, 15 reps per leg

  • Begin on your hands and knees.
  • Bend your right knee at a 90-degree angle. With foot flexed, drive your right foot up and back towards the ceiling.
  • Keep your core strong and squeeze your glutes as you kick your heel. Make sure to drive your heel towards the ceiling.
  • Extend your hip as you kick backward.
  • Do not let your knee flare outward during the movement.
  • Maintain a strong core and a flat back during the movement. Try not to swing your leg or overextend. You should not arch your lower back.
  • Hold for a second or two at the top of the lift, then lower back down.

Complete 15 reps, then switch to the left side. Complete 3 sets on each leg.

Watch the video here.

4. Bench Step-Ups

An easy exercise to do just about anywhere – just grab a chair, a plyo box, or even the park bench while your toddler burns off some energy. This exercise works more than just that booty; your whole leg gets involved! You’ll feel these in your quads, hamstrings, and calves, along with those glorious glutes. The secret to success with the bench step-ups is the squeeeeze at the top.

3 sets, 10 reps per leg

  • Find a sturdy chair, bench, or solid plyo box.
  • Start with both feet on the ground, standing tall.
  • Leading with your right foot, step up onto the bench, pressing through your right heel as you rise up. Bring your left foot to meet your right so that you are standing on top of the bench.
  • Leading with the right foot, step back down to the floor, bringing the left foot down to meet it.
  • Return to the starting position.

Do 10 reps leading with the right leg, then 10 leading with the left leg. Repeat for three sets.

Watch the video here.

5. Crossover Lunge

This variation of the good ol’ fashioned lunge works the gluteus medius and minimus, which not only lift your booty, but also helps improve posture. Plus, while you’re working that badonkadonk, you’ll also be toning your inner thighs and quads. Bonus points!

3 sets, 15 reps per leg

  • Begin by standing tall with your feet shoulder-width apart.
  • Arms should be hanging straight by your sides.
  • Keeping your chest up and shoulders back, take a large step backward with your right foot, crossing it behind your left foot, lowering your hips.
  • Keep your front (left) shin as vertical as possible. Your left knee should not extend over your left foot.
  • Lower your right knee towards the ground, but do not let your kneecap touch the floor.
  • Slowly push yourself back to standing position.
  • Complete the same motion, crossing the left leg behind the right.

Complete 15 reps on each side. Do 3 sets.

Watch the video here.

6. Banded Lying Lateral Raises

Time to get out those bands for these next few movements. This banded lying lateral raise works the outer thigh and the outer part of the glutes (the gluteus minimus). You’ll also feel the burn in your obliques and abs. The band's resistance adds an extra layer of complexity, getting your booty toned and lifted even faster.

3 sets, 15 reps per leg

  • Loop a mini band/resistance band around your ankles or just below your knee and lie on one side. Stack your feet one on top of the other. Modification: bend the bottom leg at 90 degrees.
  • Place your arm straight on the floor under your head or bend your elbow and cradle your head for support.
  • Place the other arm in front for added support or let it rest on your hip or upper leg.
  • Maintain a strong core throughout this exercise.
  • As you exhale, slowly raise your top leg.
  • Stop raising your leg when you feel your lower back or oblique muscles flex.
  • Inhale and slowly lower the top leg back to meet the lower leg.

Complete 15 reps, then switch sides. Complete 3 sets on each side.

Watch the video here.

7. Single Leg Bridge with Band

Continuing to use that resistance band, roll over to your back and find a bridge position. This movement adds a challenge by lifting one leg, isolating the glutes on each side for maximum burn. If you find a single leg bridge too difficult, try keeping both feet on the ground until you become comfortable with the exercise.

3 sets, 10 reps per leg

  • Start with a resistance band just above the knees, on your thighs.
  • Lie on the ground, right knee bent with your right foot flat on the ground. Extend left leg straight at a diagonal angle.
  • Press down through the right heel, keeping your hips level. Tighten your core and butt, and lift your hips up as high as possible without putting weight on your neck and shoulders.
  • At the top of the lift, squeeze your glutes and hold position for 2 – 5 seconds.
  • Release and slowly lower hips back to the ground.
  • Switch sides.

Watch the video here.

8. Standing Kickbacks with Band

We love the resistance band because it works our legs and glutes overtime! Standing kickbacks are another great exercise to isolate multiple muscles in your legs, hips, and boo-tay. Be mindful of your form during this exercise (and every movement on this list), being cautious not to engage your lower back muscles.

3 sets, 15 reps each leg

  • Place a resistance band around your ankles, moving up to just below the kneecaps for less difficulty.
  • Using a wall, chair, or counter for balance, stand with your feet hip-width apart.
  • Stand with a soft left knee and lift your right foot off the ground, keeping your right leg straight.
  • Flexing your right foot, drive your right heel backward.
  • Squeeze your glutes as you lift your leg.
  • Maintain an upright stance; do not rock forward to get a higher leg lift. Only lift the leg as high as you can without leaning forward or arching your back.
  • Leaning forward will use your lower back muscles rather than glute muscles. Maintain your posture.
  • Hold at the top of the lift and slowly lower back down to starting position.

Complete 15 reps on the right side, then transfer to the left. Complete 3 sets on each leg.

Watch the video here.

9. Side Clams with Band

Keep that band handy for one more exercise. This one works the outer booty and hips, giving you that nice rounded posterior. The resistance band helps isolate the glutes, working those muscles harder with each rep. This one can be challenging, so use a lighter resistance band or reduce your range of motion if you’re feeling tension in your back.

3 sets, 15 reps per set

  • Wrap a resistance band around your knees, just above the knee.
  • Start in a side-lying position with your knees bent. Place your bottom arm under your head for support.
  • Keep your heels together, but raise the top knee by activating your glute muscle.
  • Slowly lower the top leg back to the starting position.
  • Lift the top knee slightly forward before raising it upward. This will help enhance your glute medius.
  • Make sure your back isn’t arched when completed reps. An arched back will prevent the glutes from engaging properly.
  • Exhale as you lift the knee to keep the spine neutral and activate abdominals.
  • Complete all reps on one side, then switch.

Complete 15 reps per side, then switch. Do 3 sets.

Watch the video here.

10. Forward Lunge with Overhead Reach

One last exercise in our series to boost your booty: a traditional forward lunge with an added overhead reach (sometimes called a “Samson stretch”). Not only will this movement engage your glutes, quads, and hamstrings, but it also gives your hip flexors a great stretch after all your hard work!

3 sets, 10 reps per leg

  • Begin standing upright with your feet shoulder-width apart. Arms are hanging by your waist.
  • Step your right foot forward into a lunge. At the same time, raise your arms overhead, with palms facing one another.
  • Engage your abdominal muscles and arch your back slightly to look upward.
  • Keep your feet in line with your legs during the lunge. Step far enough forward so that your knees do not go over your toes during the lunge.
  • During the lunge, your heel should be slightly off the ground.
  • Press through your right heel and return to starting position.
  • Repeat on the left leg. Continue alternating between right and left legs.

Complete 10 reps on each side, alternating between right and left. Do 3 sets.

Watch the video here.

These 10 moves will tighten and boost your booty. When you’re ready for even more great butt-building exercises, check out the WodBottom YouTube channel! And check out the WodBottom Bubbled program, a four-week, day-by-day guide to a bubblicious backside. The only thing you’ll need is a chair or stool, a resistance band, and a mirror – so you can tell yourself how great your ass looks in those jeans!

Go get ‘em, bootyful!


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