10 BEST BUTT EXERCISES FOR WOMEN AT HOME

A great butt looks good in everything — and nothing. And since the backside is about to get a whole lotta screentime (we can only imagine Dakota Johnson prepped with a few of these cheeky moves), give your glutes a little extra love this week with the sculpting moves below. Because a spank isn’t the only way to feel the burn…


Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these moves you’ll need a sturdy chair and small, looped resistance band. Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps.)

1. Seated Band Push

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SIT ON THE EDGE OF CHAIR WITH LEGS HIP-WIDTH APART, FEET FLAT ON FLOOR AND BAND LOOPED JUST UNDER KNEES. ALLOW KNEES TO CAVE IN, THEN PUSH AGAINST BAND TO BRING KNEES IN LINE WITH ANKLES.


2.Band Kicks With Chair

STAND FACING CHAIR WITH BAND WRAPPED AROUND ANKLES. REST HANDS ON CHAIR SEAT AND WALK FEET BACK UNTIL SPINE IS LONG AND WRISTS ARE DIRECTLY BELOW SHOULDERS. KICK LEFT FOOT BACK ON A 45-DEGREE ANGLE AND SLOWLY RETURN FOOT TO START.*


3.Single-Leg Sit Squat

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SIT ON CHAIR SEAT, EXTEND RIGHT LEG IN FRONT OF BODY AND LIFT A FEW INCHES OFF FLOOR, THIS IS YOUR STARTING POSITION. DRIVE THROUGH LEFT HEEL TO STAND WITHOUT LOWERING RIGHT FOOT. PAUSE AT TOP, THEN PUSH HIPS BACK TO SIT DOWN.*

 


4.Advanced Step-Ups

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STAND FACING SIDE OF CHAIR. LIFT RIGHT KNEE AND PLACE RIGHT FOOT ON CHAIR. AS YOU STEP UP, RAISE LEFT KNEE TO HIP HEIGHT. PAUSE AT TOP, THEN LOWER LEFT FOOT TO FLOOR AND BRING RIGHT FOOT DOWN AND BEHIND BODY TAKING A BIG STEP BACK. BEND BOTH KNEES LOWERING INTO A REVERSE LUNGE, THEN DRIVE THROUGH LEFT HEEL TO RETURN TO STANDING.*


5.Band Jumps

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STAND TALL WITH BAND AROUND ANKLES. BEGIN JUMPING MOVING FEET IN AND OUT IN VARIOUS DIRECTIONS TO CREATE RESISTANCE. CONTINUE FOR 20 SECONDS, REST, THEN REPEAT.

 

6.Hip Thrust with Band

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PLACE BAND JUST BELOW KNEES AND SIT ON FLOOR WITH FEET FLAT ON FLOOR HIP-WIDTH APART AND BACK FACING CHAIR SEAT. PROP TORSO ON CHAIR SEAT SO EDGE OF CHAIR RESTS ALONG BRA-LINE, THIS IS YOUR STARTING POSITION. LOWER HIPS TOWARD FLOOR, THEN PRESS THROUGH HEELS TO RAISE HIPS IN AIR LOWERING UPPER TORSO AGAINST CHAIR SEAT. SLOWLY LOWER HIPS BACK TOWARD MAT.

 


7.Lateral Step-Up With Lifts

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STAND FACING SIDE OF CHAIR WITH TOES POINTING FORWARD. LIFT LEFT KNEE AND PLACE LEFT FOOT ON CHAIR SEAT. STAND ON LEFT LEG AND SLOWLY KICK RIGHT LEG BEHIND BODY KEEPING HIPS FACING FORWARD. LOWER BACK TO STARTING POSITION.*


8.Split Squat

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STAND TWO TO THREE FEET AWAY FROM CHAIR WITH BACK TOWARD CHAIR SEAT. PLACE TOP OF RIGHT FOOT ON CHAIR SEAT. BEND LEFT KNEE AIMING TO GET THIGH PARALLEL TO FLOOR. DRIVE THROUGH LEFT HEEL TO RETURN TO STANDING.