12 Exercises To Get Your Flat Booty To Pop
6. The Uni-Leg Chair Squat
You cannot cheat on this exercise. This move takes the best glute activation a squat can offer and the best hip and thigh activation that a lunge can offer all rolled into one truly challenging but oh-so-worth-it exercise.
How to do it: Start by sitting close to the edge of a chair with arms crossed, chest lifted, right foot solidly on the floor, and left leg elevated about 8 inches. Engage your abs and lean your torso slightly forward to prepare to stand. Dig your right heel firmly into the exercise mat (or floor), shift glutes backward (as you do in a regular squat), and straighten you right knee not quite to full extension while squeezing up on your glutes. Hold your left leg up off the mat and balance for 3 counts. Lower slowly and repeat. Do 2-4 sets of 10 reps on each leg.
7. Quadruped Hip Extensions
While this exercise may seem simple, a research study actually found this move to elicit the most muscle activation for the gluteus maximus and the gluteus medius when compared to other common butt-shaping exercises (squats, leg press, etc.). It also elicits a significant amount of muscle activity in the hamstrings (which is important for sporting a great-looking backside). Plus, it can be done just about anywhere so it’s convenient for those who may be exercising while traveling or at home.
How to do it: Start on your hands and knees (quadruped position) with your knees below your hips and your wrists below your shoulders, fingers pointing forward. Keeping the core muscles engaged, slowly lift the left leg. Your knee should stay bent as you press your foot up toward the ceiling.
To ensure safety and effectiveness of this move, avoid sagging or arching your back by continuing to brace your core, and avoid rotating your hips by keeping the shoulders and hips squared to the floor during the entire exercise. Complete 8-12 reps with the left leg and then switch sides, completing 8-12 reps with the right leg.