9 New Butt Boosters
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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
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
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.
Next: Intermediate Exercises
