Here Are 5 Quick Exercises to Lift & Tone Your Butt

Junge Frau macht einen Ausfallschritt im Park

Let me start by saying that strong glutes are not only sexy, but they really help to prevent injury and improve performance. Dr. Stuart McGill coined a term “gluteal amnesia” that basically means if we don’t use our beautiful butt muscles enough, they will forget how to fire properly. When this happens, other muscle groups (like the quadriceps and lower back) have to pick up the slack. This can lead to knee pain and lower back pain.

Ein Mann macht Kniebeugen

These exercises don’t require any equipment and can basically be done anywhere. However, if you want to add weights to these moves for added strength and muscle building – go for it!

These 5 quick bodyweight exercises are my absolute favorite to lift and tone your butt. I do them all at least once a week – usually more!

1. Jump Squats

I love doing this exercise after doing regular squats. Lately, I have been doing a superset of 15 bodyweight squats followed by 15 jump squats for 3 rounds as a burnout after my leg workout. Sometimes, I will even add weights – burn, baby, burn!

2. Single-Leg Deadlift

This move recruits so many stabilizer muscles in the knee and ankle and even works the core tremendously, too. This is one of those sneaky exercises that doesn’t seem too hard when you’re doing it, but you really feel it the next day.

3. Curtsy Lunges

You might remember this from dance class or after a school play, but the curtsy is coming back to rescue the saggy booty. It hits the gluteus medius (side booty) as well as the inner and outer thighs.

4. Jump Lunges

No exercise makes my legs and butt burn like jump lunges. This move is explosive, advanced and requires a lot of coordination and control. Learn to love this exercise and your butt will show you love, too 🙂

5. Side Lunges

Glutes, hamstrings, quadriceps and inner thighs all get so much love from this move. Plus, the inner thigh on the straight leg gets a nice stretch, too!

Do you have some favorite bodyweight training exercises that target the backside? Share them with us in the comments below. And, to transform your entire body (including the booty!) download the Runtastic Results app and start your 12-week total body transformation today.



Lunden Souza Lunden is a Certified Personal Trainer and Fitness Coach. She inspires sports enthusiasts around the world with her fitness & nutrition tips and workouts on YouTube. View all posts by Lunden Souza »

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