Booty Workout: Best Gym Exercises to Tone Your Backside

If you have a gym membership and you want to build a strong, sculpted booty, definitely try some – or even better, all – of these exercises.

Booty Workout: Best Gym Exercises to Tone Your Backside

To start this routine, it’s best to first do some light cardio for 5 minutes. To finish it properly, stretch for about 5-7 minutes. And for best results, make sure you’re doing at least 2 but no more than 3 sets per day, 3-4 times per week.

Lying Leg Curls

  • Lie on your stomach on the leg curl machine;
  • Put your feet under the foot pads, so that the pads are resting on your ankles;
  • Hold the machin handles with your hands, or if there are none, grip the front of the machine bench;
  • Begin by curling your legs upward by bending your knees and make sure you’re not arching your spine;
  • Slowly and steadily return to the starting position;
  • Repeat 15 times.

Squat to Row

  • Stand in front of a cable machine with your feet pointed straight and shoulder-width apart;
  • Grab the handles with your arms extended in front of your chest;
  • Lower into a squat, making sure your thighs are parallel to the floor;
  • Simultaneously stand up from the squat and row the band by pulling your shoulder blades together;
  • Each time you squat, press through your heels and pull your shoulder blades back to row the bands;
  • Repeat 15 times.

Barbell Squat

  • Face the barbell that is supported on top of the traps with your chest up and feet placed a bit wider than shoulder-width apart.
  • Take the barbell and make sure it’s supported with your shoulders;
  • Lower into a squat while refraining from moving the hips backward – your knees should be aligned with your feet. Inhale;
  • Exhale while returning to the starting position with your torso upright;
  • Repeat 15 times.

Kneeling Cable Kickbacks

  • Get on your hands and knees on a flat bench, placing your palms underneath your shoulders. Make sure your back is flat;
  • Attach the cable/ankle cuff on your right (or left) ankle;
  • Bring the cuffed leg upward, lifting your knee up behind your hip, until your thigh is parallel to the floor;
  • Tighten your core to keep your back straight;
  • Steadily lower your knee, bringing your leg back into the starting position;
  • Repeat 15 times on one leg, and then do the same with the other one.