#WomenOnly • 10.05.2017 • Runtastic Team

The 6 Best Strength Exercises for a Better Butt

Looking to sculpt and tone your backside? Then you’ve come to the right place! Today we’re sharing the six best exercises for a sexy butt. 

Woman walking up the stairs

As personal trainers & fitness instructors, one of the most common questions we get is, “How can I build a better booty?”

The answer is simple. Strength training!

Sometimes runners forget to include this vital form of exercise into their running routines, but there are dozens of amazing benefits that come from incorporating strength training a few times per week on your workout calendar.

Just a few of the many benefits of strength training include:

      • Increases muscle tone & balance
      • Boosts metabolism
      • Helps prevent injury
      • Helps improve running performance

All in all, strength training is necessary to incorporate into your workouts if you’re not already doing so. In addition, specifically strengthening the glutes and lower body will make all of your runs exponentially easier, better and more efficient.

It’s a serious win-win!

So, what are the best exercises for a better butt?

We’ve listed them for you below, followed by a quick circuit you can do live with Liz & Lunden to get started building your better butt today.

NOTE: Weights are optional for all of the following exercises, but typically if you’re trying to build size and shape, I would tend to recommend lifting weights that will put you in the hypertrophy rep range (approximately 6-12 reps per exercise). The goal here is to “max out” during your last 2 reps of any exercise, so choose your weight appropriately.

Close up of woman holding a dumbbell.

1. Lateral Step Outs

One of the best exercises you can do to target both the lower body and the glutes directly is called the lateral step out. This exercise will skyrocket your leg and butt strength, no question! Sit down into a squat position, lift your chest, pull your abs in and make sure your weight is in your heels. Lift the chest and keep your hips low as you step laterally, side to side.

Young woman doing squats with a dumbbell.

2. Alternating Reverse Lunges

A great functional exercise, reverse lunges really target your glutes, hamstrings and quads together as a unit. Strengthening all the muscles together will help to create lean, sexy, yet balanced, muscle tone.

3. Lateral Leg Lifts

This exercise will not only challenge your glutes, but it also helps sculpt your outer thighs and forces you to work on your core control and balance, all at the same time!

Standing up tall, find your balance on one leg and keep your opposite foot flexed as you lift and lower slowly out to the sides.

4. Glute Bridges

Bridges are an incredible “no squat” strengthening exercises for the glutes. Because you’re lying down, you can get incredible results with this simple move without adding any additional strain on the knees.
Looking for more “no squat” exercises that target the booty? Check out this simple bodyweight workout here!

5. Glute Kickbacks

The glute kickback helps strengthen the glutes, legs and core simultaneously. Because you’re standing and shifting your weight, it’s also great for improving balance.

6. Kneel & Stands

Saving one of the best moves for last, this functional exercise is a must-do for building a better butt. It will help teach your body how to move functionally and activate more muscles in your backside.

Close up of woman doing a lunge with a dumbbell in her hands.

There you have it! Six simple exercises to add to your lower body routine

If you’re looking for more workout ideas or healthy recipes, feel free to head over to our blog and subscribe to our newsletter! Hope to see you there.

Your trainer,

Liz Germain, NSCA-CPT
Pn1 Sports Nutrition Specialist

About The Authors – Super Sister Fitness

The Super Sisters on the beach.

Sara & Liz Germain, better known as “The Super Sisters,” founded Super Sister Fitness as a place for women worldwide to come together to support each other’s healthy lifestyles. These real-life sisters help women worldwide discover their true strength through functional exercise, proper nutrition and a positive, healthy lifestyle on their popular blog. Creators of the Bikini Bootcamp program, these two sisters and YouTube personalities will help you supercharge your life with fitness, food and fun!

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Runtastic Team

We work non-stop to deliver diverse, quality content to help you live better with Runtastic. Whether you’re looking to drop some weight, fit extra movement into your day or improve the quality of your shut eye, you’re sure to find suggestions and inspiration here on our blog!
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