The squat is one of the best ways to work and lift your butt. If you want an even more effective move, add some jumps to the mix.
Adding a jump to your squat lifts your butt muscles even more, while also adding a cardio component to the mix.
Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
Jump up as explosively as you can, reaching for the ceiling.
When you land, lower back into the squat position to complete one rep. Do three sets of 12 reps.
This exercise also tones your thighs, so consider it a must-do for shorts season. Remember to keep your weight in your heel as you come down into a lunge, and lift your toes up as you’re stepping back up from a lunge in order to make the move more effective. For a full-body move, hold dumbbells.
Stand upright, feet together.
Take a controlled step forward with your right leg, curling the dumbbells to your shoulders and keeping your elbows close to the body.
Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
Push off with your left foot and bring it forward to starting position, lowering the dumbbells to your side. This completes one rep.
Next step forward and repeat with the left leg as your front leg.
Do two to three sets of 15 reps.
This move, done on all fours, is great for beginners. In between sets of donkey kicks, add a round of fire hydrant side kicks to the mix to give your butt even more of a lift.
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine; don’t arch it. The motion should be small and controlled with the muscle doing the work.