My name is Chris Protein and I'm a personal trainer located in Austin, Texas. I get a lot of clients asking me what exercises they can do to improve the appearance of their backside, and get great glutes that are toned or shapely.
The typical gym bro advice is just to do squats, lunges, and deadlifts. Essentially nothing different than what everyone already does for legs. These movements are great, but there is one more category of exercises that you can add for additional gains.
In another article I gave an overview of what I recommend for getting great glutes; heavy squats, hip thrusts, deadlifts, hyperextensions, lunges, etc. Another category of exercises I recommend are what I call booty-burners.
These exercises are typically performed with lower rest times and higher reps, and the main function is to cause metabolic stress, which is one of the three components of muscular hypertrophy.
In other words, they work by making you feel a burn! Here are four of the top exercises I recommend in this category.
Band squats are a great leg and butt exercise. Using the ankle band will add more tension to the glute muscles, which makes for a better booty workout.
How to perform band squats:
1. Put an ankle band around your legs, just below your knees.
2. Begin the movement by standing straight up and down with your feet slightly wider than shoulder
width apart.
3. Initiate the exercise by moving your hips/butt backwards, as if you were going to sit in a chair behind you.
4. Keep your back straight and push your knees out such that they remain directly over your foot. Do not let the band pull your knees in!
5. Go as low as you can while maintaining a straight back and then return to the starting position.
Band bridges are a great booty exercise. Using the ankle band will add even more tension to the glute muscles, and give you an even better bum workout.
How to perform
1. Put an ankle band around your legs, just below your knees.
2. Lie flat on your back with your feet firmly planted on the ground about shoulder width or a little wider apart.
3. Push your hips towards the ceiling while squeezing your glutes as hard as you can.
4. Do not over arch your back. Keep the movement in the hips. You should feel this movement primarily in your glute muscles, and not too much in your back.
5. Return to the starting position. As soon as your butt hits the floor start the next rep - pausing on the floor will release tension on the glutes and we want to keep constant tension on them with this exercise.
Optional: Pause at the top for two seconds while squeezing your glutes as hard as you can to intensify the movement.
Ankle band kickbacks are a great glute exercise.
How to perform
1. Start by putting a band around your legs. Put it on just above the knee on the side you intend to kick with, and just below the knee on your supporting leg. This will help keep the band from slipping.
2. Find an exercise bench and set up as shown in the video, or just get on the floor on all fours.
3. Bring one leg up and rearward (like you were trying to kick something behind you) until your thigh is about level with your body and you get a full contraction in your glute muscle.
4. Do not over-arch your back to get more range of motion. Go until your glutes are fully contracted and no further. Your back should stay flat and you should feel the movement primarily in your glutes and not too much in your back.
Band walks are a great exercise, particularly for the upper glutes and glute medius.
How to perform
1. Put a band around your legs just below your knees.
2. Start with your feet shoulder width apart and a bend in your hips and knees such that you are in a 1/4 - 1/2 squat stance.
3. Step sideways to the right 3-30 times and then reverse directions by stepping left the same amount of times you did on the right side. Repeat until you have an awesome booty burn.
4. Don't let you knees cave in, keep them in line with your foot and hip the whole time.
Where to get bands
You can get a cheap set of bands on Amazon from Phantomfit. I've used them for a while and they work well and have not had one break during an exercise so far. Click the image below to get a set from Amazon. (I am not affiliated with them or receive any compensation, I just think its a good product.)
Not feeling a booty burn or just want to make sure your form is on point? We can help. At our free transformation session we will analyze and correct your form, and make customized exercise recommendations for your goals. Sign up for one of our programs and we'll create a customized workout plan for you and watch your form on every exercise to make sure you are getting the most out of your program. Get started by coming in for the initial, free transformation session. In Austin Texas only!