Butt and Legs Exercises

Women everywhere are more and more interested in getting the perfect backside, even butt augmentation surgery is up 16 percent! But instead of the scalpel, we're in favor of an easier and healthy method. Work it out!

Forget dangerous, invasive plastic surgery and gaudy, awkward padded jeans and add this butt lifting workout routine to your regular exercise program.

Squats and lunges are great, but they're not enough. Your butt needs this all-around workout in order to reach its full muscular potential! The glutes are a surprisingly fickle muscle group. Often, you feel like you're working them, but you're only working part of them—and not even that hard!

Think about those classic butt-builders like squats, deadlifts, step-ups, and lunges. Sure, they all hit the gluteus maximus, but the truth is that the quads and hamstrings usually "butt in" on these movements and hog most of the muscle activation. Even the increasingly popular hip thrust can use as much quad as butt!

So, in order to really challenge the glutes and force them to become more than just a backseat driver, your workout needs to include a mix of movements that come at this giant muscle group from multiple angles. You need strength work that hits every part of your lower body, followed by isolation work to hammer the neglected glute muscles with a crazy pump.

Lucky for you, we have exactly the workout you need. It's an all-around lower-body burner that will run your booty through the fire and forge it into something hotter and stronger than ever. This app has everything you need to know to build the booty of your dreams.

You should do these butt lifting exercises three to four times per week, giving your lower body a day of rest in between workouts (this “off” day for your legs can be a great time to turn the focus on toning the upper body).

Aside from being able to make a serious impact on your body’s shape and curves, this workout also burns a high number of calories because of all of the large muscle groups that it engages.

Doing this routine will target and tone the inner and outer thighs, hamstrings, quadriceps, calves, obliques, abdominals and lower back. It requires good balance, but even someone who lacks an excess of coordination can modify these exercises in order to find a version that will help to build their baseline agility.

Here is an example of the workouts provided by this app:

- Donkey kicks
- Adductor squats
- Glute bridges
- Kettlebell mountain climbers
- Curtsy lunge
- Side lying leg kicks
- Lunge and press
- Sumo squat with kettlebell
- Glute bridges with medicine ball
- Heel sky raise
- Single leg ballet kicks
- Lower half lunge
- Bottle Exercise
- Pelvic tilts
- Squat and run
- Standing donkey kick
- Booty cross-over
- Leg extension with hip thrust
- Prisoner squats
- Medicine ball squats
- Hamstring Curl Stability Ball
- Lateral Band Steps
- Booty Boxes
- Killer Kicks
- Toe Taps
and many more...

Remember, the most important thing to focus on while you are doing a movement is form; always choose the hardest version of an exercise that you can do with perfect form. Sacrificing form will make for a less effective workout, so make those details a priority.

If you do this workout regularly (3 – 4 times a week), you should be able to tell a difference in your body composition as soon as two weeks after your first run-through. Keep at this calorie blasting bodyweight workout for a month and you will definitely notice a difference in your body tone and if you have incorporated healthy eating habits, likely a change in the number on the scale as well.