If you have been doing tons of squats and still don’t have your ideal booty, it could be because you are overworking one muscle group. Try these exercises to target all the different muscles in your butt and thighs to get the booty of your dreams. This is the best booty workout ever!
Exercise 1: Weighted Glute Bridges
This exercise targets the gluteus medius muscle, which is located at the top of your butt, almost at the small of your back. To do this exercise, first lay down on the ground. Your legs should be bent with your feet flat on the floor. Try to keep them as close to your booty as possible to really work the gluteus medius muscle. Grab a barbell of your choice of weight and hold onto it with both hands. Then slowly peel your hips up off the ground as high as you can lift them before slowly lowering them back down.
For beginners, do 3 sets of 20 reps. Intermediate athletes should do 4 sets of 20 reps. Advanced level is 5 sets of 20 reps. You can even do these without the weights if you are a beginner.
Exercise 2: Lunges
Do this exercise to strengthen your gluteus maximus muscle, the bottom part of your butt (aka the “cheek). Start by standing straight and tall with feet close together. Then step forward with your left leg, bending at the knee. Your right leg should be extended out long and straight behind you. Step your left leg back, then repeat on the right side.