Booty Buster Fit: The Easy-to-Follow Guide to the Perfect Booty

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How to do it: Kneel on your hands and knees with your wrists under your shoulders and your knees beneath your hips. Keeping your tummy tight, spine neutral (not arched), and knees bent 90-degrees, engage your glutes as you raise one heel behind you and toward the ceiling until your thigh is almost parallel to the floor. Return to your starting position with control to complete one rep. Repeat 15 to 20 times, then switch sides. Start with two sets per side and build up to three or four.

How to do it: Stand in front of the chair as though you’re about to sit down, feet hips-width apart. Keep tummy tight as you bend your knees, keeping them behind the toes. Just before your butt graces the seat, engage your butt and thighs to return to standing. Do this for two sets,10 to 15 reps per set. While running at any incline can benefit your overall health , running uphill calls for greater hip extension, activating the gluteus maximus and hamstrings, Olson says. I post glutes exercise videos day after day to show people that while genetics do play an important role in determining the size of your glutes, significantly growing the muscles is absolutely possible," she told Cosmo. Although full butts may be a popular aesthetic, what’s more important than size is functionality: how well your glute muscles serve you while you’re performing daily activities like walking up steps and standing after sitting at your desk for hours, Gilles says.Tip: Varying the length of your steps can affect which muscles are activated: Shorter steps will target the quads, while longer steps will target your glutes.

How do you know when you’ve challenged yourself enough? When your muscles feel fatigued or your form starts to take a hit, Peterson says. This lunge variation challenges your balance and works the outer area of your glutes, including the gluteus medius, Olson says. While there are a myriad of butt-centric and full-body exercises that strengthen the glutes, paying attention to form and challenging yourself with repetitions of the home exercises above, or adding resistance (i.e., using a resistance band or weights) at the gym will get you the derriere you desire, Schultz says.Jessica DiGiacinto is an associate editor at WW. A health and wellness writer and editor based out of New York, she’s contributed to Popsugar, Bulletproof 360, and Galvanized Media, among other media outlets. Bridges help build strength in the muscles around the hip joint and improve the stability of the torso. They’re one of the most impactful exercises on glute development, Gilles says. A sled you see at the gym isn’t the same type of sled you’d use to cruise down a snowy hill: It’s an object designed to carry weight and slide across a surface when pushed or pulled. The benefits of pulling and pushing a sled include strengthening the glutes, hamstrings, and abdominals, as well as overall conditioning, Gilles says. Whether you describe your butt as saggy, flat, or full, butt workouts can help you sculpt and strengthen your glutes, i.e., the group of three muscles that make up your booty: Fire hydrants work your hip abductors and your gluteus medius specifically, Peterson says, adding that the moves can contribute to the overall “roundness” of the booty.