You Can Stop Searching for Round Butt Exercises Now Because We Got 'Em
Listen, we get it. No matter what your fitness goals are, I'm gonna go ahead and guess that getting a rounder butt is somewhere on that list. Re-lat-able.
And to be honest, any lower-body exercise that engages your glutes is going to improve the way they look. But if you want to get after this very specific, very geometric ass-peration (sry), you'll need to tweak your leg-day routine to include these moves.
That's because the exercises below—all equipment-free, BTW—each work to target your butt from all the good angles (again, geometry FTW) so you can shape your butt exactly the way you want it.
Follow the instructions below for the workout from certified trainer Jennifer Johnson, then keep scrolling to see each move and the details on how to crush it. Let's go!
The workout
Complete up to 15 reps of each move before moving to the next. Repeat the entire sequence two to three times.
Deep Squats
Step 1: Stand with your feet shoulder-width apart.
Step 2: Keeping your chest high and your knees above your ankles, lower your butt until your thighs are parallel to the floor.
Step 3: Push up through the heels to come back to standing position. That's one rep.
Squat With Alternating High Kick
Step 1: Stand with your feet about shoulder-width apart.
Step 2: Keeping your chest high and your knees above your ankles, lower your butt until your thighs are parallel to the floor.
Step 3: Push up through your heels to come back to the starting position
Step 4: Immediately lift your left leg off the ground and kick it straight up. Place your left foot back on the floor, and repeat the movement on the right side. That's one rep.
Squat Jumps With Alternating Fan Kick
Step 1: Stand with your feet about shoulder-width apart. Keeping your chest high and your knees above your ankles, lower your butt until your thighs are parallel to the floor.
Step 2: In one explosive movement, push up through your heels and jump straight up into the air, landing in the squat position. Press up through your heels to stand.
Step 3: Immediately lift your left leg off the ground, swinging it counterclockwise. Then place it back on the floor and repeat the entire movement on the opposite side. That's one rep.
Arabesque Leg Lifts
Step 1: Get on your hands and knees, so your shoulders are directly above your wrists and your hips are stacked above your knees.
Step 2: Point your left toes and turn your foot out to the left. Extend your left leg behind you diagonally, then bring it back to the starting position before extending your leg straight behind you and returning it to the starting position. That's one rep. Do the prescribed number of reps before repeating the exercise on the other side.
Inverted Heel Lifts
Step 1: Get on your hands and knees, so your shoulders are directly above your wrists and your hips are stacked above your knees. Place your right forearm on the ground for extra support.
Step 2: Flex your left foot and push the bottom of your foot up toward the ceiling before bringing your left knee to meet your right. That's one rep. Repeat the movement without resting your left foot on the ground for the prescribed number of reps. Then, repeat the movement on the opposite side, resting your left forearm on the ground.
Extended Leg V-Lifts
Step 1: Kneel on the ground, and come down onto your forearms with your shoulders stacked over your elbows and your hands gently clasped.
Step 2: With your toes pointed, extend your left leg straight behind you. Without bending your knee, lift your left leg up and out to the left. With control, immediately bring it back down behind you and tap the floor with your toes. Then quickly lift the leg up and out to the right. Lower back to the floor. That's one rep. Complete the prescribed number of reps before repeating the movement on the opposite side.
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