Building a better booty takes time and dedication. We all have crazy lives, so it can be difficult to fit in some quality gym time. At-home (or on the road) workouts are cost effective and convenient when you’re looking to get in a quick workout without heading over to the gym. For at-home workouts, you can hold weights or any heavy household item, such as soup cans or a gallon of water.

Here are a few of the exercises you’ll need to build a better booty:

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SQUAT, SQUAT, SQUAT!

For a strong and shapely rear, you have to squat, squat some more, and keep on squatting! We have already anatomized the perfect squat – make sure your form is perfect for max effectiveness and injury prevention. If your legs burn, it’s working (but it shouldn’t hurt!) Focus on squeezing your butt tightly when you do the exercises. The more control you have of any muscle, the more you tone it.

To vary your routine and build a well-rounded and developed derriere, try your squats sumo style, which involves a wider stance and works the inner thighs a bit more. Make sure you stand with your feet slightly wider than shoulder-width apart, and turn your toes slightly out. Shredz's FitClub videos show you the ropes here and here. (If you haven't joined FitClub yet, do it today! It's free!) Sumos, which are best done holding one dumbbell in front of you, will help develop your glutes and hamstrings without thickening the fronts of your legs.

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If you want to burn extra fat while you’re building a nice backside, jump squats will increase your heart rate and burn more calories. For these, simply jump up between each squat. Keep your movements controlled and keep your posture erect.

Ready to turn up the burn and become a squat pro? Get a jump start by joining the 30 Day Shredz Squat Challenge today-- for one low price, we provide a diet plan, exercise plan, Shredz products, support, guides, and everything you need to maximize your fat burn while keeping you motivated with daily squat routines.

LOVIN’ THE LUNGE

Lunges are also a great home workout to build a better booty. The standard lunge can be done in place, or you can pulse the lunge to keep your muscles under tension for a longer period of time. If you have room, you can also do walking lunges, which you can see demonstrated in FitClub. Several lunge variations, such as curtsy lunges, cossack lunges, and reverse lunges, can also be done in place and pulsed. You can even try split squats, which is a cross between a squat and a lunge, where you place your back foot on a bench, chair, or stool.

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ISOLATED MOVES

Leg kickbacks are a great exercise to isolate the glute muscles. Stand up straight and hold onto something sturdy, then kick your leg back and squeeze your glutes. You can also do them in a kneeling position. FitClub features a video demonstrating this exercise with a cable, but you don’t need that machine to do this effectively. Ankle weights can be worn for this exercise during your at-home workout as an extra challenge.

Fire Hydrants are another glute burn move you can do pretty much anywhere. Get on all fours (hands and knees) and lift one leg to the side, keeping your knee bent 90 degrees, stabilizing yourself with the opposite knee and your hands. Keep the movement controlled with your core tight. Do 15 reps on each side.

Fire Hydrants

The ultimate key to building a better booty during at-home workouts is to keep challenging yourself. Try new exercises every few weeks, and include weights when possible. To obtain and maintain a lean overall physique, incorporate regular cardio exercise into your workout routine such as running, bicycling, burpees, high knees, and butt kicks.

Here is a sample 20-minute Hardcore Butt Building at Home workout routine:

  • 10 Jump Squats 
  • 15 Squats 
  • 20 High knees
  • 15 Lunges
  • 20 Butt Kicks
  • 15 Leg Kickbacks (Each Leg)

Repeat the circuit three to five times.

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by Dina Aronson, MS, RDN

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