9 New Butt Boosters

basic bridge butt exercise
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.

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