How to do it: Start on your hands and knees (quadruped position) with your knees below your hips and your wrists below your shoulders, fingers pointing forward. Keeping the core muscles engaged, slowly lift the left leg. Your knee should stay bent as you press your foot up toward the ceiling.
To ensure safety and effectiveness of this move, avoid sagging or arching your back by continuing to brace your core, and avoid rotating your hips by keeping the shoulders and hips squared to the floor during the entire exercise. Complete 8-12 reps with the left leg and then switch sides, completing 8-12 reps with the right leg.
8. Lunge Jump
This is a signature sprinter move to improve power, and the added bonus is that it really pumps up your glute muscles too.
How to do it: Stand tall with your feet shoulder-width apart. Step your right leg back into a reverse lunge, going as low as you can while keeping your back straight and making sure your left knee doesn’t go too far past the toe. Hold this lunge position for a 3 count then drive your right knee forward and upward.
Try to do this while working on your coordination, driving opposite arm to opposite knee. The aim is to get height, not distance, with each step. Don’t let the small range of motion fool you. Your buns are sure to be burning with this exercise.
9. Booty Blaster
How to do it: Stand at a chair, barre, or sturdy countertop. Place you forearm down on the barre and bend both knees. Keeping your knee bent, lift your outside leg behind your body until your thigh is almost parallel to the floor. Place the outside hand on the supporting thigh and resist as you extend the spine. Lift your raised leg up and down in small pulses, keeping the hip elevated to focus deep into the glutes. Do 2 sets of 20 small pulses on each leg.
Training tip: Keep the body pitched forwards from the hips so that the work is in the gluteus. not the lower back.
10. Heavy Barbell Squat
You already know that squats are one of the best butt sculptors you can do, and adding heavy weight makes them even more effective. A good goal would be to squat your own body weight. Start off with at least 4 to 6 warm-up sets to work your way up to a work set, which should be performed at the heaviest weight you can safely manage for 3 sets of 5 reps.
A sample squat series might be: 2 sets of 5 reps at 45 lbs, followed by 5 reps at 65 lbs, 5 reps at 85 lbs (progressive warm-up), and then 3 sets of 5 reps with 105 lbs.
How to do it: Stand with your feet slightly wider than hip distance, toes slightly turned out. Leading with your hips, lower your butt down to hip level, then stand up. Tip: From standing to squatting and back up again, the barbell should remain in a straight vertical line and always over the center of the foot.
11. Pretzel Side Kick
How to do it: Start seated with your right knee bent directly in front of your hip and left knee bent behind your left hip. Rotate your torso and place your hands on either side of your right knee. Brace your core as you lift your left knee and foot off the floor, keeping your chest lifted. Keep your left leg lifted and extend to kick, leg parallel to the floor. Bend your left knee back in and release it to the floor. That’s one rep. Do 15-20 reps on each side.
Training tip: If lifting your knee is too challenging, start by just lifting your foot and then add a side kick when you’re ready.
12. Box Step Squat
This move combines two butt-shaping exercises we all love to hate—lunges and squats—to shape and lift your rear end.
How to do it: Bring your feet slightly wider than hip-width apart, toes pointing forward, palms pressed together in front of your chest. Squat down until your thighs are almost parallel to the floor. Step your right foot out to right side as wide as possible, then bring your left foot in toward the right, coming back to starting position, still maintaining your deep squat. Step your right foot back, as wide as possible, then bring left foot back, maintaining the deep squat. Next, step your left foot out to left side as wide as possible, then bring your right foot in toward the left. Finally, step your right foot out to right side as wide as possible, then bring left foot in toward the right. That’s one rep. Repeat 10 times. Want to make it harder? Do it entirely on your toes!