9 New Butt Boosters
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Fitness

9 New Butt Boosters

Craving variety? Try these butt workout moves from Tim Davis, co-owner of Peak Performance in New York City.

Beginner Exercises

1. Basic Bridge

Target: Glutes, hamstrings

  • Lie back, knees bent, feet on the floor hip-width apart, arms extended at sides with palms facing down.
  • Lift your hips toward the ceiling, pressing into your heels (but don't squeeze your glutes).
  • Hold for 10 deep breaths, then slowly lower your hips to the floor.
  • Repeat 5 times.

2. Donkey Kick
donkey kick butt exercise

Target: Glutes

  • Get on your hands and knees, with wrists aligned under shoulders and knees under hips.
  • Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed.
  • Return to starting position and repeat 15 to 20 times.
  • Switch sides.

3. Prone Hip Extension
prone hip extension butt exercise

Target: Glutes, hamstrings

  • Lie facedown over a bench or padded stool, with your legs hanging off the edge.
  • Engage your abs and lift both legs to hip height.
  • Hold for 5 counts, then lower slowly.
  • Repeat 10 to 15 times.

Intermediate Exercises

1. Bridge with Tubing

Target: Glutes, hamstrings, outer thighs

  • Tie a resistance band or tube around your thighs.
  • Lie faceup on floor with heels slightly more than hip-width apart on a step, bench or stair; arms extended at sides with palms down.
  • Push your knees out as wide as possible.
  • Digging your heels into the step with toes elevated, press into palms and lift hips toward the ceiling.
  • Hold for 5 counts, then slowly lower.
  • Repeat 15 to 20 times.

2. Step-Up to Balance

Target: Abs, glutes, quads, hamstrings

  • Stand facing a step, bench or stair.
  • Step up with your right foot and lift left leg to hip height, knee bent 90 degrees.
  • Hold for 5 counts and step back to start.
  • Repeat 10 to 15 times; switch sides.

3. Lateral Shuffle with Tubing
lateral shuffle with tubing butt exercise

Target: Glutes, quads, outer thighs

  • Tie a resistance band or tube around your thighs.
  • Bring your feet slightly wider than hip-width apart, toes pointing forward.
  • Squat down until thighs are almost parallel to the floor.
  • Step your right foot out to right side as wide as possible, then bring left foot toward the right, coming back to starting position.
  • Repeat, stepping left foot out to the left. Continue alternating sides.
  • Do 10 steps per side.

Advanced Exercises

1. Supine Single-Leg Bridge

Target: Glutes, hamstrings

  • Lie faceup on floor with feet hip-width apart on a step, bench or stair, arms extended at sides with palms down.
  • Lift left leg toward ceiling.
  • Pressing right heel into step, lift hips off floor; hold for 5 counts.
  • Lower and repeat 5 times.
  • Switch sides.

2. Pistol

Target: Abs, glutes, quads, hamstrings

  • Stand about 12 inches away from a chair.
  • Lift your right leg and with right hand grasp right foot in front of you.
  • Find your balance, then slowly bend left leg, bringing butt toward chair.
  • Straighten left leg and return to starting position; repeat 4 to 8 times. (Note: You may need to bring your arm in front of you to maintain balance.)
  • Switch legs.

3. Pull-Through with Resistance Band
pull-through with resistance band butt exercise

Target: Glutes, hips, quads

  • Tie a resistance band or tube to a stationary object near the floor, such as a table leg.
  • Straddle the band, facing away from its anchor, holding the end in both hands.
  • Keep your knees slightly bent and your back straight.
  • Bend your knees, bringing your hands through your legs, then stand up tall, pushing your hips forward and contracting your glutes.
  • Pause for 2 counts.
  • Return to starting position.
  • Repeat 12 to 15 times.

Originally published in FITNESS magazine, January 2007.

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