30 Minute Booty Workout – Best Exercises to Make your Bum Bigger

30 Minute Booty Workout Best Exercises to Make your

30 Minute Booty Workout – Best Exercises to Make your Bum Bigger

A killer 30 minute workout designed to target your glutes, developing a larger, rounder booty! Full exercise descriptions in article.

The glutes are the powerhouse muscles of your lower body. A strong butt will help you run faster, jump higher, and lift heavier. The best part? You can target your glutes with these exercises and make them stronger, bigger and rounder!

 

30 Minute Booty Workout Best Exercises to Make your

Bodyweight Squats 3 Set 15 Reps

Bodyweight Squats 3 Set 15 RepsBodyweight Squats are one of the most effective exercises you can do to strengthen and tone your lower body.

Bodyweight squats work your quads, hamstrings and glutes. They also engage your core, back, shoulders and arms — basically every muscle in your body.

Here’s how to perform a proper squat:

Stand with your feet hip width apart or slightly wider and turn toes out slightly. Extend your arms straight out in front of you at shoulder height for balance. Keep your chest high.

Start by sitting back and down like you’re sitting on a chair behind you. Keep your weight on the heels of your feet so that as you squat down your knees won’t go past your toes. Lower yourself until your thighs are parallel to the floor or lower if you can while keeping good form. Press through the heels to return to standing position.

On Side Leg Crossovers 3 Set 15 Reps

On Side Leg Crossovers 3 Set 15 Reps
1.Lie on your side with your legs straight and stacked on top of each other.

2.Lift the top leg up and over the bottom leg, tapping the floor in front of you with your toes.

3.Bring the top leg back to starting position without touching the bottom leg, keeping it hovering above it.

4.Repeat for desired amount of repetitions and switch sides.

 

 

Jump Lunges 3 Sets 15 Reps

Jump Lunges 3 Sets 15 RepsUse a jump lunge on leg day to get the blood pumping and the heart rate up.

Reverse Lunge

Stand with your feet hip-width apart and your hands clasped in front of your chest.

Step backward about 2 feet, keeping your head up and chest lifted as you lower yourself until your front thigh is parallel to the floor and your rear knee almost touches the floor. Your weight should be in the heel of your front foot. Push into the heel of your front foot as you come back to standing, swinging your arms forward to help propel you upward.

That’s one rep. Do 10 reps on one side, then repeat on the other side. Do three sets.

Reverse Lunge With Elevated Front Leg 3 Sets 15 Reps

Reverse Lunge With Elevated Front Leg 3 Sets 15 RepsThe reverse lunge is a great exercise to target your glutes and hamstrings. In this version, you perform the lunge with one foot on a bench behind you. This changes the angle of your lunge slightly so that you can put additional emphasis on your glutes.

How to do it: Stand with your feet together and place one foot on an elevated platform, such as a bench or step. Bend both knees to lower into a reverse lunge. Your front knee should be over your ankle. Keep your torso upright (not leaning too far forward) as you lower down, then push through the front heel to return to starting position.

Hold the dumbbells by your sides or at shoulders for added weight.

Hip Thrust 3 Sets 15 Reps

Hip Thrust 3 Sets 15 Reps
In the past few years, the hip thrust exercise has been growing in popularity. It’s a great way to target your glutes and hamstrings.

The hip thrust is a lower-body strength move that works your butt and hamstrings. To do it, sit on the ground with a bench behind you. Roll a loaded barbell up your thighs until the bar sits on top of your hips, and lean back against the bench so your shoulder blades are near its edge. Put your feet flat on the floor about shoulder-width apart, toes pointed slightly outward. Lift your hips toward the ceiling by pushing through your heels until your knees, hips, and shoulders form a straight line. Pause, then lower.

 

One Leg Row 3 Sets 15 Reps

One Leg Row 3 Sets 15 RepsThe one-leg row is a great way to change up your traditional bent-over row. You can perform the exercise with dumbbells or kettlebells and both variations will give you similar results. The one-leg row is a compound movement that works the upper back, biceps, trapezius and core. It’s also a unilateral exercise that requires balance and stability while performing the exercise. This helps improve your core strength and stability on one leg.

If you want to build bigger arms, perform the one-arm row on an incline bench for greater range of motion and contraction of the biceps.

How to do One Leg Row: Stand next to a flat bench with a dumbbell in your hand. Bend your knee and rest it on top of the bench. Place your other foot on the floor about two feet behind you for support. Keep your chest facing down towards the ground so you’re almost parallel to the floor at the top of the movement as if you were doing a bent-over row. Maintain this posture throughout the exercise.

Glute Bridge to Leg Raise 3 Sets 15 Reps

Glute Bridge to Leg Raise 3 Sets 15 RepsThe glute bridge to leg raise is a glute and thigh exercise that builds your lower body strength. The move also activates your core muscles. You can do this exercise anywhere with just a mat.

How to: Lie on the floor on your back with your arms at your sides, palms down, and feet flat on the floor, shoulder-width apart.

Bend your knees and place them hip-width apart so that your lower legs are parallel to the floor.

Press through your heels to lift your hips up toward the ceiling until your body forms a straight line from shoulders to knees.

Pressing through the heels and squeezing the glutes, raise one foot off the ground until it’s in line with the knee. Lower it back down toward the floor with control, hovering above it for 1 second before returning it back to starting position.

Repeat on the other side, alternating legs for 15 reps total (7 reps per side)

Donkey Kicks 3 Sets 15 Reps

Donkey Kicks 3 Sets 15 Reps

Donkey kicks are a great way to build the glutes and improve strength, power and mobility in the hips.

To perform donkey kicks, move down to your hands and knees on the floor. Lift your right leg up and back keeping your knee at 90 degrees. Keep your foot flexed as you lift.

As you lift, squeeze your glute hard at the top of the movement, then lower slowly.

Perform 15 reps on each side for 3 sets.

 

Bulgarian Split squat 3 Sets 15 Reps

Bulgarian Split squat 3 Sets 15 Reps

This is an effective exercise for building powerful legs and glutes.

Stand in a staggered stance with your right foot about 2-3ft in front of your left. Bend your left knee, placing the top of your foot on a bench behind you. Lower your body until your left thigh is parallel to the ground. Pause, then press through your right heel to return to the starting position.

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