{"id":44364,"date":"2015-10-15T11:15:38","date_gmt":"2015-10-15T15:15:38","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=44364"},"modified":"2021-04-16T16:45:53","modified_gmt":"2021-04-16T20:45:53","slug":"365-butt-exercises-booty-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/365-butt-exercises-booty-workout\/","title":{"rendered":"5 Better Ways to Sculpt a Stronger Butt"},"content":{"rendered":"
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

These moves come from DailyBurn 365<\/a> and True Beginner trainer Justin Rubin. To catch more of his complete workouts, head to DailyBurn.com\/365<\/a>. <\/em><\/p>\n

With celebrities like the Kim Kardashian and Kylie Jenner showing off their assets<\/a> everywhere you look, we wouldn\u2019t blame you if you had a bit of booty envy these days. Looking good in your jeans is one thing, but working your backside is about more than showing off a curved physique. It\u2019s about building strength<\/a> that will not only help you look and feel great \u2014 but keep you in fighting shape for years to come.<\/p>\n

RELATED:<\/strong> 10 Ways You\u2019re Sabotaging Your Workout<\/a><\/p>\n

Squats alone might be a start \u2014 but to really<\/em> get your glutes in gear, it can\u2019t hurt to think outside the box. That means doing exercises that incorporate functional movement \u2014 while hitting on mobility<\/a>, stability, strength and <\/em>conditioning<\/a>. In short, it\u2019s all about putting together a routine that will keep you \u201cworking out for the rest of your life,\u201d says DailyBurn<\/a> trainer Justin Rubin.<\/p>\n

These five moves from DailyBurn 365<\/a>, demoed by Rubin, will help you whip your rear into gear \u2014\u00a0no equipment required.<\/p>\n

5 Butt Exercises to Sculpt a\u00a0Stronger Booty<\/strong><\/h3>\n
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GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

1. Glute Bridge with Foot Tap
\n<\/strong>Give your core and glutes the attention they deserve, as you engage your abdominals and butt\u00a0in order to raise your hips off the ground.
\nHow to: <\/strong>Lay on your back, feet planted on the ground hips-width distance apart, so your knees are bent to a 90-degree angle. Plant your head, neck, shoulders and arms on the ground (a)<\/strong>. Squeezing from your glutes, lift your butt off the floor as high as you can, keeping your upper body glued to the floor (b)<\/strong>. Next, lift up your right leg, and tap your left knee with your right foot (c)<\/strong>. Return your foot to the ground, keeping your butt raised, then repeat on opposite side (d)<\/strong>. Continue for 45 seconds.<\/p>\n

RELATED:<\/strong> Diet or Exercise: What Matters Most for Weight Loss?<\/a><\/p>\n

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GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

2. Plank with Leg Raise
\n<\/strong>Planks aren\u2019t all about the ab work. Incorporating a leg raise will challenge your gluteus maximus, too.
\nHow to: <\/strong>Start in a forearm plank position<\/a>, back straight, tailbone tucked under, shoulders stacked on top of elbows (a)<\/strong>. Engage your glutes to lift your right leg as high off ground as you can, keeping your leg straight and hips stationary (b).<\/strong> Return right leg to the ground, and repeat on opposite side (c)<\/strong>. Continue for 45 seconds.<\/p>\n

RELATED:<\/strong> Ab Challenge: 5 Planks to Sculpt Your Core<\/a><\/p>\n

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GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

3. Single-Leg Deadlift
\n<\/strong>You\u2019ll feel the effects of this move<\/a> in those tough to reach places, while also putting your balance to the test.
\nHow to: <\/strong>Stand up straight, feet hip-width apart.\u00a0With your left foot planted on the ground, step your right foot back about 12 inches with your heel off the ground (a)<\/strong>. Engaging your glutes, hinge at the hips\u00a0and\u00a0reach your hands\u00a0towards your feet, back straight, allowing your left leg to lift off the ground behind you as counterbalance\u00a0(b)<\/strong>.\u00a0Lower until your hands are shin-height, then slowly engage your glutes to straighten your left leg and stand up straight again (c)<\/strong>. Repeat for 45 seconds, then switch sides.<\/p>\n

RELATED:<\/strong> 5 No-Equipment Back Exercises You Need in Your Life<\/a><\/p>\n

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GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

4. Plank Spank
\n<\/strong>Time to get frisky! You\u2019ll feel this in your butt, abs, back and core, according to Rubin.
\nHow to: <\/strong>Start in a standard plank position, back straight, tailbone tucked under, wrists stacked under shoulders (a)<\/strong>. Keeping your hips steady, engage your core and glutes to lift your right arm, reach around, and tap your backside (b)<\/strong>. Lower your arm back to the ground, repeat on opposite side (c)<\/strong>. Continue for 45 seconds.<\/p>\n

RELATED:<\/strong> 5 Easy Moves for an Awesome 30-Minute Arm Workout<\/a><\/p>\n

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GIF: DailyBurn 365<\/a><\/figcaption><\/figure>\n

5. Lateral Lunge with Burpee Walkout
\n<\/strong>The ultimate functional test, this exercise requires mobility, stability, strength, and coordination \u2014 plus it utilizes both a lunge and <\/em>a squat to get your glutes into gear.
\nHow to: <\/strong>Start standing, feet hips width-distance apart. With your right foot, step to the side, bending your knee and pushing your glutes back into a lateral lunge. Keep your knees over your toes (a)<\/strong>. Engage your glutes to push off your right foot and return to standing (b)<\/strong>. With your weight in your heels, bend your knees and engage your glutes to squat down, lowering your hands to the ground (c)<\/strong>. Plant your hands, then walk your feet backwards until you are in a plank position (d)<\/strong>. Walk your feet back up to meet your hands, and engage your glutes to return to standing (e)<\/strong>. Repeat on opposite side. Continue for 45 seconds.<\/p>\n

Can\u2019t get enough of these moves? Head to<\/em>\u00a0<\/em>DailyBurn.com\/365<\/a><\/em>\u00a0<\/em>for new workouts every day, live at 9 a.m. ET.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Get an awesome booty workout with these five butt exercises that engage your entire body. Spoiler alert: You\u2019ll be doing something called the \u2018plank spank.\u2019 <\/p>\n","protected":false},"author":53,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298,301],"tags":[289,281,341,353,100],"class_list":["post-44364","post","type-post","status-publish","format-standard","hentry","category-db365","category-db","category-workouts","tag-exercise","tag-strength-training","tag-tax1living-well","tag-tax2weight-training","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44364","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=44364"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44364\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=44364"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=44364"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=44364"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}