Like with regular kickbacks, the goal is to target your glutes through hip extension. Perform 8–12 reps of 2–3 sets on each leg.Return your leg to the starting position.Avoid rotating your hips or shoulders - your glutes should be doing most of the work. Push your right heel backward and slightly upward toward the ceiling, straightening your leg. Trying to minimize any weight shift, lift your right knee off of the ground.Engage your core and ensure your spine is in a neutral position. Your hands should be aligned under your shoulders, while your knees should be aligned under your hips. Start on all fours, in what is known as the quadruped position.This low load exercise is great for improving your range of motion, stabilizing your core and lower back, and targeting your glutes. If you’re using this exercise at the end of a workout, aim for as many reps as possible (by the end you should “feel the burn”).Ĥ. If you’re using this exercise to activate your glutes at the beginning of a workout, perform 15–20 reps.Squeeze your glutes and lift your hips off of the ground, then lower them back to starting position.Your legs should look as if they’re in a diamond position. Start by lying on your back with your knees facing out and the soles of your feet together.While this exercise sounds and looks a little funny, it’s a great move to activate your glutes at the beginning or end of a workout. If you’re new to this type of exercise, you can practice this movement with glute bridges. Since this move is more advanced, it’s best to practice without a barbell until you can accurately perform this movement. Focus on using your pelvis to drive this movement. Ensure your chest is in the same position throughout the whole movement. If you’re using a barbell, you may wish to use a barbell pad to make the movement more comfortable. Then, gently bring the weight back down.At the top of the movement, your shins should be vertical, your torso parallel to the ground, and your knees bent at a 90-degree angle. Once in position, drive your heels into the ground, brace your core, and push your pelvis upward by squeezing your glutes.Next, bend your knees and have your feet about hip-width apart.Sitting on the floor with your legs straight, place a barbell across the crease of your hips and place your hands around the bar.Start on the floor with your shoulder blades resting against a secured bench that’s either against a wall or secured to the floor.Hip thrusts are one of the most popular and efficient exercises for growing and strengthening the glutes. Hold for 2 seconds and lower your hips back to the ground.Ensure your chest does not lift during this movement. Press into your heels, brace your core, and push your pelvis upward by squeezing your glutes.Your feet should be 12–16 inches (30–40 cm) from your butt. If you’re using a dumbbell, hold this across your hip crease.

Start by lying on your back with your knees bent and arms at your side.You can perform this exercise with a dumbbell or loop band, or without any equipment.

Glute bridges are a great exercise for all levels, and the movement pattern is similar to the more complex exercises featured below. Your butt plays a key role in hip extension, abduction, and rotation, and selecting exercises that target each movement pattern will help sculpt and strengthen your glutes ( 2). If you’re looking to build a strong butt, you want to perform exercises from all angles. 20 exercises that shape the glutes from every angle

Standing exercises for smaller waist