These seven workouts that we’ve put together target the glutes and hamstrings. These might be harder than your typical workouts, but after a few weeks you’ll have a fitter, firmer butt.
CLAMSHELL
Lie on the side, legs stacked and knees bent at a 45-degree angle. Use your top arm to steady your frame. Now, engage your abs by pulling the belly in to help you stabilize the spine and pelvis. Raise the upper knee as high as you can, but don’t move the lower leg off the floor. Pause and get back to the starting position.
Do 20 reps on each side.
TAKE THE STAIRS
If you want firm buttocks this can be very effective. You can build up to doing two steps at a time. To keep your muscles long and lean stretch your legs when you get to the top.
LUNGES
Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back.
Switch legs and Repeat it 20 times
PELVIC LIFT
Lay down on the ground with your palms facing down and your feet static on the floor. Lif your body by using your feet and hips.
Hold for 2 seconds, lower down slowly, and repeat 8 to 12 times.
THE DONKEY
Start on all fours, but support your body using your elbows. Lift and extend one leg as high as you can and hold it in the air for 10 seconds. After that repeat the exercise with the other leg. Complete 20 reps on each leg for 4-5 sets.
SQUATS
Stand with your feet slightly wider than hip-width apart. Your toes should be slightly pointed out, and your hands should be on your hips or in front of you.
Slowly push your hips back into a sitting position while bending your knees. Avoid driving your knees forward and instead focus on hinging your hips back, as if you’re sitting in a chair. Then, hold the position for 2–3 seconds and slowly lift back up into the starting position.
Perform 8–12 reps for 2–3 sets.
STEP-UPS
Push into your heel to lift the body and concentrate all your weight on your stepping leg.
Lower down gently, barely touching the toes of your other leg to the ground. If you take it slow and concentrate on the working leg, you’ll really feel this move.
