12 Exercises To Get Your Flat Booty To Pop
4. The Step Up
The step-up is one of the best butt exercises you can do to work on strength, power, and balance in a unilateral fashion (one side at a time). We all perform this basic functional movement many times a day, every day. It targets all the main large muscles of the legs, particularly the glutes and hamstrings, and really helps develop a nice shapely, toned rear end.
How to do it: Stand upright with one foot on a bench or step, holding dumbbells by your sides with your arms straight. Push off your top foot and step up onto the bench (or step) with both feet. Step down onto one foot, keeping the other foot on the bench and repeat. Do 3 sets of 10-12 reps on each leg.
5. Floor Jacks
This prone version of a jumping jack is sure to fire up your glutes. During the move, make sure your knees stay straight, feet are always off the floor, and focus on squeezing your glutes. As your legs move apart, you can emphasize the upper and side glute fibers more, and as you bring your legs together, you are still very much activating those cheeks.
How to do it: Lie facedown on the floor or mat. Extend your arms and legs into an ‘X’ shape and then do ‘jumping jacks’ in this position (no actual jumping involved). Do 3 sets of 30 seconds.
If you feel this move in your lower back, Richey recommends lowering your arms and chest to the floor and just doing the leg movement until you feel ready to add the upper body.