12 Exercises To Get Your Flat Booty To Pop
8. Lunge Jump
This is a signature sprinter move to improve power, and the added bonus is that it really pumps up your glute muscles too.
How to do it: Stand tall with your feet shoulder-width apart. Step your right leg back into a reverse lunge, going as low as you can while keeping your back straight and making sure your left knee doesn’t go too far past the toe. Hold this lunge position for a 3 count then drive your right knee forward and upward.
Try to do this while working on your coordination, driving opposite arm to opposite knee. The aim is to get height, not distance, with each step. Don’t let the small range of motion fool you. Your buns are sure to be burning with this
9. Booty Blaster
How to do it: Stand at a chair, barre, or sturdy countertop. Place you forearm down on the barre and bend both knees. Keeping your knee bent, lift your outside leg behind your body until your thigh is almost parallel to the floor. Place the outside hand on the supporting thigh and resist as you extend the spine. Lift your raised leg up and down in small pulses, keeping the hip elevated to focus deep into the glutes. Do 2 sets of 20 small pulses on each leg.
Training tip: Keep the body pitched forwards from the hips so that the work is in the gluteus. not the lower back.