15 Trainer-Approved Moves For Building Your Dream Booty

Muscles worked: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings, calves, and core

Why it rocks: This move isolates one side so you can really feel the burn. Working one side allows you to recognize and fix strength imbalances, says Weissman.

How to:

1. Place a resistance band around both legs a few inches above your ankles (WH fitness editor Talene Appleton recs these mini bands for moves like this).
2. Start with weight on left foot and right leg long behind body with toes pointed and resting on floor.
3. Bend left knee slightly and hinge at hips to lower torso forward.
4. Clasp hands in front of body. This is your starting position.
5. From here, engage right glutes to kick straight right leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That’s one rep. Perform 10 to 12 per side.

Pro tip: Engage core throughout the movement to prevent lower-back strain and keep the emphasis on glutes. Use a looped resistance band just above your knees to level this one up.

Muscles worked: Glutes and hamstrings

Why it rocks: This booty-building move gives you all the strength benefits of a single-leg deadlift, but the kickstand makes it a bit less of a balance test, so it’s perfect for beginners. Plus, it calls on your posterior chain muscles, aka the muscles along the back of your body, which aren’t challenged often in your everyday activities (hello, weakness!), says Tang.

How to:

1. Stand with feet hip-width apart and right arm hanging at side. Hold a dumbbell in right hand, with right arm hanging in front of left thigh and palm facing body.
2. Maintaining a hip-width distance, slide right foot backward until right toes are aligned with right heel or a bit farther back. Brace core and bend left knee softly.
3. Keeping lats engaged, right toes on the floor, and spine neutral, shift body weight into left foot and slowly hinge at hips to lower right arm and chest toward the floor.
4. Continue lowering until chest is parallel with floor or you feel a stretch in hamstrings.
5. Pause, then press through all four corners of left foot to reverse the movement and return to the starting position. That’s 1 rep. Complete all reps, then switch sides and repeat.

Muscles worked: Glutes and hamstrings

Why it rocks: Working the hips in this position gives you the biggest strength boost, says Weissman. Science is there to support it, too, according to a Journal of Sports Science & Medicine study.

How to:

1. Sit with feet flat on the floor in front of a couch or stable chair.
2. Place forearms flat on surface so elbows point back and fingers point forward.
3. Lift seat up off floor and walk feet out until planted slightly beyond knees. This is your starting position.
4. Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.
5. Reverse the movement to return to start. That’s one rep. Perform 10 to 12.

Pro tip: To maximize glute engagement, press knees slightly outward throughout the movement. For an extra challenge, place a looped mini-band just above your knees or add a weight at the hips.

Muscles worked: Hamstrings, erector spinae, glutes

Why it rocks: This move is a great way to feel a stretch in the glute muscles, says Weissman. To take it up a notch, she suggests adding resistance with a band or dumbbell.

How to:

1. Start standing with feet hips-width distance apart (or slightly wider) and hands clasped behind your head.
2. Bend knees slightly, engage core, draw shoulders back, and keep neck long, then hinge at hips to push seat back while lowering chest forward until parallel to floor.
3. Keeping weight in heels, slowly reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps.

Pro tip: Hold a dumbbell behind neck to increase the intensity.

How to:

1. Start standing with feet hip-width apart and knees slightly bent, holding dumbbells in hands in front of thighs with palms facing body.
2. Keeping knees slightly bent, press hips back and hinge at the waist to lower the dumbbells toward the floor.
3. Squeeze glutes to return to standing. That’s 1 rep.

Muscles worked: Glutes, hamstrings, core

Why it rocks: This has all the benefits of a bodyweight glute bridge, but you also engage the hips more with the band.

How to:

1. Wrap a resistance band around thighs and lie faceup with knees bent and feet on the floor about a foot away from butt (Appleton says these booty bands are her favorites to use for this move).
2. Brace core, then press into heels and squeeze glutes to lift hips up toward ceiling while pushing upper back into floor.
3. Pause in this position and expand the band by pressing knees apart.
4. Reverse the movement and return to start. That’s 1 rep. Perform 10 to 12 reps.

Pro tip: To make this more challenging, hold a dumbbell on top of hips.

Why it rocks: “We are usually very weak in our gluteus medius, but this band work will target that muscle and warm the hip up for heavier movements,” says Hamlin. It also strengthens your outer hip and glutes for a toned bum.

How to:

1. Lie on right side with knees bent and right forearm on floor.
2. Place resistance band around thighs, just above knees.
3. Place left hand in front of hip and form a 90-degree angle with right arm to prop yourself up and remain stable so hips stay stacked.
4. Working against the band, squeeze glutes and thigh muscles to press left thigh up as far as possible.
5. Slowly bring left thigh back to starting position. That’s 1 rep. Do 15 reps on each side.

Why it rocks: This is the true single-leg test. Your inner thigh muscles, quads, hamstrings, and glutes are all working overtime.

How to:

1. Start standing about two feet in front of a step. (Optional: Hold a weight in each hand.)
2. Extend left leg back and place left foot on chair (or similar height surface).
3. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up.
4. Pause, then press through the right heel to return to start. That’s 1 rep.

Complete all reps, then switch sides and repeat.

How to:

1. Stand with feet hip-width apart.
2. Take a step back with left leg, crossing it behind right. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and your hips and shoulders as square as possible.
3. Return to start. Repeat on the other side. That’s one rep.

Muscles worked: Gluteus maximus, gluteus medius, gluteus minimus, hamstrings, calves, and core

Why it rocks: This tabletop setup allows your upper body to help with stabilizing your hips while you focus on working the glutes one side at a time.

How to:

1. Start on all fours with shoulders stacked over wrists and back flat, toes tucked, and knees under hips.
2. Keep core tight, shoulders and hips square, and foot flexed, then squeeze glute and kick the right knee back in line with the hip.
3. Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

Pro tip: Imagine you’re trying to stamp the sole of your foot on the wall behind you and move from the hips, not the lower back.

Muscles worked: Hamstrings, lower back, abs, glutes

Why it rocks: “This is a good move if you just want to feel what it’s like to squeeze the glute and feel that contraction,” explains Weissman.

How to:

1. Lie on back with knees bent and feet on the floor 12 to 16 inches from butt.
2. Brace core, then press into heels and squeeze glutes to lift hips towards ceiling. Maintain space between chin and chest and keep upper back pressed into floor.
3. Hold the elevated position with glutes engaged for 5 seconds. That’s 1 rep. Perform 5 reps.

Pro tip: When at the top of the position with hips elevated, think about pulling your heels towards your butt. This helps to further engage the glutes.

How to:

1. Start on all fours with shoulders over wrists, hips over knees, and toes planted on the floor.
2. Keeping right leg bent to 90 degrees, engage core and squeeze through right glutes to lift right knee out to the side, until upper leg is parallel to floor (or as close as possible).
3. Slowly and with control, return leg to starting position. That’s 1 rep. Complete 4 sets of 12 to 15 reps on each side.

Muscles worked: Hamstrings, glutes, quads

Why it rocks: “This is great for the overall health of your hips,” says Weissman. She adds that you can also use this move to measure your progress and see your strength improve over time.

How to:

1. Stand with feet hip-width apart, hands at sides.
2. Take a big step to the left, then push hips back, bending left knee and lowering body until left knee is bent to 90 degrees.
3. Push back to an upright position, lifting left knee up and into the chest. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

Pro tip: Keep weight in heel of bending leg to fire up glutes.

Muscles worked: Quads and glutes

Why it rocks: This move allows you to work the muscles that help you walk and move in everyday life, says Weissman.

How to:

1. Start standing with hands at sides or clasped in front of chest and legs staggered so left is forward and right is back with right heel raised.
2. With torso upright, bend knees and lower until legs both form 90-degree angles.
3. Press through left foot to return to standing position. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

Pro tip: When in the lowest position, hover back knee off the floor to keep lower body under tension. Hold dumbbells to increase the intensity.

Muscles worked: Quads, hamstrings, glutes

Why it rocks: You can play with tempo and create multiple variations of this move, says Weissman. “If you’re doing it with bodyweight, slowing down that step down is how you get the most bang for your buck.”

How to:

1. Stand with feet hips-width apart in front of an elevated surface or step.
2. Lift left foot and step onto the elevated surface.
3. Press into left foot and lift right leg up to chest, lengthening the glute.
4. Step the right foot back to start and bring the left to meet it.
5. Then, switch sides and repeat. That’s 1 rep. Continue alternating for 10 to 12 reps.