Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+.
To boost your booty and build a rock-hard butt perform these moves twice a week. Beginners perform one set only. Intermediates should go for two sets of each exercise, and the advanced trainers among you can go crazy with three sets.
Depending on your strength levels and experience, you may perform your walking lunges by alternating legs. Be sure to squeeze your butt as you move.
Reps: Work each leg 10 to 15 times per set.
Tip: your rear knee should hover an inch above the floor.
Step-Up On Bench
Holding a dumbbell in each hand, step up onto a bench. Don’t use momentum as you rise; press through the heel of your stepping leg to lift yourself up. To challenge your balance, let your non-stepping foot trail behind the bench as reflected above. Alternate legs.
Reps: Aim for 10 to 12 repetitions on each leg.
Tip: Your leading leg produces the power to lift you onto the bench.
Start the movement with your leg well in front. Then, slowly kick back as far as possible. Fight against the pull of gravity as you deliberately move back to the start.
Reps: Kick up your program by doing 10 to 12 reps on each Leg.
Tip: Keep all movement slow and controlled.
It’s important to keep your feet wide with this one, and squeeze your butt as you rise back up to the standing position.
Reps: go for 10 reps. Using lighter weights? Try 15.
Tip: Watch those knees! Keep them behind your toes.
45-Degree Leg Press
The higher on the footplate you place your feet, the more action is directed to the glutes. Space your feet wide for maximum muscle recruitment, and don’t lean forward as you press against the plate — imagine your back is glued to the padding.
Reps: push yourself with sets of 12 to 15 reps.
Tip: Watch that your back stays flush against the padding.