Booty Sculpting Moves
by Jari Love
Squats have their place in strength training, but there are plenty of other butt exercises out there! Mix up your routine, and try out the following moves that tone and lift your derrière. Who knows? You might say so long to squats (for now) and find a new favorite exercise in the bunch.
- Single-Leg Forward Reach
Similar to yoga’s Warrior 3, this exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.
– Stand with all your weight in your left foot, abs engaged and chest lifted.
– Reach your torso forward as you lift your right leg behind you. Reach your arms out in front of you for balance as your torso and leg come parallel to the floor.
– Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
– Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.
– Do 15 reps before switching sides.
- Side Lunge to Curtsy
Target your outer tush and your inner thighs with this move.
– Holding a dumbbell in your right hand, side lunge to the left, bringing your right hand to your left foot. Lower your booty as much as possible. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
– Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
– Repeat by stepping immediately into a side lunge from the curtsy.
– Once you have completed 12 to 15 reps, switch sides. Do three sets total.
- Crossover Lunge
Adding arm work to this glute- and inner-thigh-toner makes this a time-saving full-body move.
– Stand with your feet shoulder-distance apart. Grasp a dumbbell or a medicine ball in front of you with arms extended.
– Take a large step diagonally forward with your left foot, planting your foot at the 11 o’clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbell toward your chest.
– Extend your legs, lift your left knee and bring it in toward your chest, and lower your arms. Step back with your left leg, this time lunging behind your torso and stepping back to the 8 o’clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep. Complete your set, and then switch sides.
– A set equals 15 to 20 reps on each leg. Do two sets.
- Tipping Row
This rowing variation works the backside beautifully, but it also targets the hamstrings and upper back.
– Stand up straight and hold two dumbbells with palms facing each other.
– Lift up your left foot so you are balancing on your right leg. Find your balance, then sweep your left leg back and extend your arms toward the floor.
– Holding this position, bend your elbows back so that the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back.
– Do three sets of 10, then repeat with the other leg.
- Single-Leg Deadlift With Kettlebell
The single-leg deadlift not only works your backside, targeting both the hamstring and the glutes but also works the core.
– Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
– Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
– With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
– Do 12 reps on each leg, for three sets.
For images of the above exercises and for 8 more glute exercises that aren’t squats, visit popsugar.com!
Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.