Maintain this tension as you do the exercise, thereby targeting the gluteus medius and burning about 10 reps in. Wrap it around your thighs just above the knee and press outward with your legs to create tension in your outer hip. Tip: Want to make your glutes work extra hard? Try using a small resistance band loop for your bridges and hip thrusts.

When your hips come level with your knees and shoulders, squeeze hard before lowering again.

Press your hips up toward the ceiling, driving through your heels and keeping your back straight.

Hold a dumbbell in the crook of your hips and steady it with both hands.

Position your upper back and shoulders across the broad side of a flat bench and space your feet about shoulder-width apart on the floor, knees bent.

Related article: 11 Lunge Variations That Will Sculpt Your Butt From Every Angle 3. Tip: Focusing on the “up” portion of this move is where you really get the glute recruitment, so really press through your heels and squeeze hard on the way up. Each workout combines cardio moves with lower body.

Plant your heels and push hard to stand back up, keeping your back straight and your shoulders back. The Brazilian Butt Lift is led by trainer Leandro Carvalho, who guides you through six workouts.

Kick your hips back and squat down until you’re sitting lightly on the bench.

Again, focusing on smooth and controlled movements is paramount for this butt exercise.

Draw your shoulders back and tighten your abs. Butt Twisters Hit the glute muscles from multiple angles with this variation of the kneeling leg lifts.Stand at the end of a bench with your toes forward and balance a barbell across your upper back and traps.

Related article: Firm Your Butt and Smooth Your Thighs In Less Than 5 Minutes a Day With 10 Moves That Target Cellulite 2. Make it harder! Try lowering into your squat position without holding onto a chair for support.

Drop onto your heels and then repeat the entire sequence.

Using your lower-body muscle, rise to the extended position.

While staying up on your toes, bend your knees in the direction of the toes as you descend into a squat position.

With feet spread approximately hip-width, lightly angle toes outward.

Brazilian butt lift workout exercises