The Best Exercises to Lift Your Booty

The Best Exercises to Build a Booty

My booty might not be as big as some fitness IGers but it has grown if I do say so myself. As a naturally petite Irish girl, I was built to be pretty pancake-y if you know what I mean. There are a few questions I get asked often when it comes to exercises and as of late it always revolves around the booty. I love working on my legs because that was an area for me that was not easy to build. Everyone is different in terms of build, some ladies can put on muscle easily, some have to work a bit harder and me, well I have to work pretty hard at it.

The Best Exercises to Lift Your Booty

+Glute Bridges: The most important thing you can do for this exercise is to spread your legs out far and wide, make sure your knees point outwards and really focus on the squeeze at the top. If you notice my feet, I keep my toes a bit turned out just because I have bad knees. If you have bad knees turn your toes out just a tad to take the pressure off. Also, if you feel this exercise in your quads, you need to step out a bit further to keep it in the tush!

+Curtsey Lunges with Squat: This is one of my favorite combos as well as many of my clients! I love to stay LOW on this one and really hold the tension in my glutes throughout my rep range. When you do that you are forcing those fast twitch muscles to come in and exhaust out quickly which means a built booty that is built to last! While doing this exercise, keep your abs tight and head upright to keep everything in proper form throughout.

+Kettlebell Side Walk with Side Leg Lift: The side leg lift is where you will get that rounded shape so be sure to lift your leg  as high as you can and emphasize that squeeze at the top. When you work your body in different planes of motion you work the muscle in different ways which is better for our bodies and mind. We are meant to move in all four planes of motion so be sure to add some side lunges and walks to get your side plane down!

Whether you have curves or not, these exercises can be implemented into your routine to help shape backside and make it firm.

Before you try these exercises out, make sure to read these tips. These tips have been the biggest game changers for me in terms of making these exercises more effective.

The Best Exercises to Lift Your Booty

Tips for Lifting the Booty:

  • Squeeze: Squeeze your glutes at the top of every exercise. For example when you come up from a squat squeeze your booty! This will activate all of the glute muscles and keep them working extra hard. 
  • Watch Your Knees: Don’t let your knees go inwards, make sure they go out.
    • If you have bad knees be sure to turn your toes out slightly during squats and squat variations
  • Stretch Your Hip Flexors: If you tend to sit a lot your hip flexors will be really right which will not help your booty grow at all. Always do the beginning exercises on leg day to open up those hip flexors to get the most out of your workouts!

Best Exercises for Booty

  • Use Your Glutes All the Time: Yes you can squeeze your glutes all day every day. My booty might not be large but the growth that has been made was because I activated them daily. 
  • Train Legs 2-3x a week: As women, our muscles recover much faster so we can usually work our major muscles more without damage. I prefer to work my legs two times during maintenance phases and three when I am looking to build. 
  • Train using Different Variations: You have two main muscles that shape your booty, the gluteus maximus, and the gluteus medius. The Maximus is that makes your booty perky and the medium is what makes it round. If you don’t work both of these areas you will only experience one of the benefits, make sure to do side leg exercises like curtsey lunges, abduction movements and side kicks and squats, lunges and these types of exercises for the maximum growth!

So I wanna know…

Thank you, Elysian West for hosting me at your inspiring and gorgeous facility. If you are looking for a lifestyle type living situation, check out Elysian Living at elysianliving.com.

P.S If you enjoyed this workout you would love my app The Fit and Fabulous Club! To get a free ten-day workout challenge just click here.

  • Christie Moeller

    OOH adding that side walk into my squat routine! Yaas!

    xoxo Christie
    http://icanstyleu.com/blog/

  • I love the tip on stretching hip flexors & using your glutes all the time – can even get some squeezes in while sitting at the office! 😉 xx Shannon || http://www.champagneatshannons.com

    • Yas! ALl day girlfriend I’m all about those booty extras! I noticed a huge difference when I started stretching my legs and hip flexors! I also feel like I don’t get as sore so I can hit my booty a few times a week!

  • shannon shipman

    i have a love hate relationship with the gym – but it feels so good when its done!!

    • Yes it does! You have to find your flow those exercises you just love doing that’s the easiest way!

  • Thank you so much for this post. I was just researching glute exercises this morning!

  • Vanessa Moore

    I do krav maga and jiu jitsu at a gym, but my boyfriend has weights in his basement I use for booty/leg days. I love your variations and use those a lot because squats tend to burn my quads more and make them a little too bulky. I love booty buners that really focus on that tush!

    Vanessa | http://www.vanessarenae.com

    • Thank you Vanessa! I think it’s so cool you found your flow! I’ve always wanted to try Krav Maga as I’ve heard it feels amazing to know moves you can use to protect yourself!

  • Awesome tips! I’ll give these a go!

    Have an awesome day!

    xx, Kris

    https://dreamingofpink.wordpress.com

  • Leah Lowe

    Such great tips! I just started a new healthy eating/working out lifestyle so I will def use these! Thanks for sharing!

    x – Leah
    http://www.ellemae.blog

  • Dominique

    I need to get on and start doing these! My booty definitely needs a lift, haha! Thank you for the tips doll xx

    http://www.thatnewdress.com

  • Natalie Goodwin

    Oh girl, I’m heading out to try these like ASAP. I need to work my booty more! 🙂 Thanks for sharing!

    xoxo, Natalie
    http://www.rachelgreenandprettythings.com

    • I’m so happy you are going to try these out! Make sure to watch the video for all the additional tips to make sure you get the most out of your workout!

  • These all sound so great! It’s also awesome to hear that women can work out more!!

    xx Pia
    http://gymbagsandjetlags.com

    • Yes crazy facts I love doing science backed research and learning more there is so much to learn about our bodies!

  • Nikki Arnold

    These are some great workouts and look like ones I can even do at home which is awesome!!

  • Siffat Haider

    Great exercises girl! I like going to the gym to work out because they have heavier weights which I like to use while squatting!
    xo
    Siffat
    http://icingandglitter.com/

    • YES me too!! I like to switch things up as well sometimes I like to lift lighter with more reps and sometimes I like to lift super heavy it all depends <3

  • Hey Courtney! Great tips. I really want to work on this, but I feel like sometimes my back starts to hurt when I do squats too low. What do you think?

    • If this happens, you need to make sure your hamstrings are strong enough to support this or you are lifting too heavy. Work on sitting back in your seat and pushing through your heels, knees not going over your toes and that sitting BACK!

  • Great tips! I enjoy running outside and group exercises at the gym ✨

  • Ianne Cabangon

    you look great, such an ibspiration.
    xo, Christianne
    http://simplychristianne.com

  • Caitlin

    I love working out at the gym because I’m more motivated to actually do it when I’m there!

    Beauty & Colour | Vegan Lifestyle Blog

    • me too sometimes it makes it easier for me if I walk into a place that is forcing me to workout!

  • Well I don’t really enjoy working out but I need to do something bc gravity has hit my tiny bootie and needs to be elevated 🙂 Thx for the tips girl, xo

  • Sivan Gavish

    Okay, loving these workout tips!! I definitely prefer working out at home, but that’s because I feel nervous working with weights at the gym. You make it look easy and effortless. Loving this workout and will incorporate some of these moves into my sessions.

    XO,
    Sivan | http://www.theolivebrunette.com