Written by Imane Al Dodo
Image by @FisayoLonge
We have all dreamt of a BBL butt without the BBL. Glutes (the muscles dictating the shape of your booty) are the largest muscle groups, which you heavily use when performing daily movements such as running and walking. However, glutes are the hardest muscle to shape based on experience. Let’s get into our favorite (and simple) exercises which can be performed almost anywhere (even from the comfort of your couch watching Netflix) to get the booty that would have you turning all heads (even the BBLers). Perform 12-15 reps of each exercise, across 3 sets to make it into a full workout.
BULGARIAN SPLIT SQUATS
If I had to pick one exercise that has done good to my booty, this would be the winner. Bulgarian split squats are amazing to get your lower body on fire, like you have never felt it before. Bulgarian split squats take your squat game to a whole new level by testing your balance and we are so here for it.
– Find a bench, a sofa or any elevated item where you can rest your foot
– Get into a forward lunge position, keeping your torso up tight and with the heel of your back leg facing the ceiling
– Lower your front thigh to a horizontal position, with your back knee facing the floor, ensuring that it remains in a 90 degrees angle
– Look straight and put your arms on your waist for balance, and carry dumbbells or a plate above your head to make it more challenging
“HOT SAUCE” FIRE HYDRANTS
The winner for versatility, fire hydrants can be performed anywhere regardless of your fitness level. Add a dumbbell behind your knee or an elastic band to take this move to a whole new level
– Put your knees and hands on the floor, making sure that your shoulders are aligned to your hands
– Lift one leg straight back, virtually trying to reach the ceiling with your heel
– Bring the leg forward towards your belly button and lift your leg away from your body on the side in a 90 degrees position
– Bring the leg back to the center and perform 12-15 reps on one side before moving to the other
Also Read: Best Products to Get Rid of Strawberry Legs
CABLE KICKBACKS
Cable kickbacks are another staple exercise to add to your “perfect booty” toolkit. They are a glute isolation exercise, meaning that unlike other exercises such as squats that engage different muscles, they specifically target the gluteal muscle. The only downside is that they require a gym (unless you are flexing like that to have a fully equipped home gym) but Hun, the results will blow you away. If you asked me, I would just get a gym membership just so I can perform cable kickbacks every day.
– Grab an ankle cuff attachment and position yourself at the cable machine
– Put the pulley system at the lowest setting possible and attach the ankle cuff to the pulley and your ankle
– Face and hold the bar holding the pulley with your two hands, and hinge at your waist level. Bend forward so that your back is almost parallel to the floor
– Push your leg back (keeping it as straight as possible), contracting your abs and your glutes in the process
– Squeeze your glutes at the end of the rep, then bend your knee forward and repeat the whole movement
There are major mistakes that many people make when performing cable kickbacks. Do not use your leg to drive the motion, rather push from your glute. This mistake often happens when the load is too high. Other faux pas include standing up straight, or completely partial reps by not extending your leg all the way out.
ELEVATED GLUTE BRIDGE
Glute bridges offer all the benefits of squats and lunges without straining your lower back, making it a great alternative for those with injuries
– Find a bench, a sofa or any elevated item where you can rest your foot
– Lie down on your back, with your feet flat on the elevated surface, forming a 90 degrees angle
– Lift your hips off the floor so that your body forms a straight line from knees to shoulders, squeezing your booty hard at the end of the move
– Lower your hips and repeat the movement all over again. Once again, add a resistance band on your ankles and/or hold dumbbells up with your arms straight up towards the ceiling to add to the challenge
GOBLET SQUATS
Goblet squats offer a big range of motion, putting all the major muscles to work and that’s why we love it. Perform with one heavy dumbbell for the ultimate challenge and results.
– Stand with your feet shoulder width apart with your toes pointing slightly sideways
– Hold the dumbbell horizontally at chest level with your arm on each side of the upper part of the dumbbell (the lower part hanging)
– Tighten your abs and squeeze your shoulder blades together
– Bend your knees into a deep squat, keeping the chest straight and looking ahead
– Squeeze your glutes as you return to a standing position and repeat
Perfect booties come in all shapes and sizes. Incorporating targeted glutes exercises can help with the size, shape and firmness of your booty but it takes patience and consistency to see progress but nothing worth having comes easy, so you got this Hun.
