What are the best exercises for getting a great backside? These 10 bootcamp exercises will help tone not just your tush, but your thighs and core as well.
Complete each exercise on both legs, and try four sets of 12 repetitions per leg.
1. Forward Lunges With A Pulse
Starting position: Begin standing with your feet a few inches apart.
Action: Step forward with one leg and lower your body into a lunge position, making a 90-degree angle at both knees. Your knees should never extend beyond your toes. After pausing, push up, through the heel of your front foot, to the starting position to complete one rep.
2. Single-Leg Split Squat
Starting position: Begin facing away from a bench or other flat surface around two to two and a half feet high. Extend one leg backwards, placing the top part of that foot onto the bench. You will need to stand one to two feet in front of the bench to fully extend your leg backwards.
Action: Squat and flex both the knee and hip of the front leg until the knee of your rear leg is a few inches above the ground. Your back should be straight and during the movement, your front knee should always point in the same direction as that leg’s foot. Return to the starting position by lengthening and extending the hip and knee of the front leg.
3. Single-Leg Glute Bridge
Starting position: Lie flat on your back and bend your knees so that your feet are flat on the ground. Your feet should be close to your butt and about hip-width apart.
Action: Extend one leg forward, while keeping your knees in line. Squeeze your glutes and push toward the ceiling, through the foot that is flat on the floor, driving your hips as high as possible. Pause and then lower your hips so that your butt is just above the ground and then push your hips back up. You should keep your extended leg straight and lifted throughout the movement. Also, your butt should never touch the floor.
4. Sumo Squat To Calf Raise
Starting position: Begin standing with your feet wider than shoulder-width apart and your toes pointing outward.
Action: Bend and flex your knees so that they are above your ankles. You should have your back straight and thighs parallel to the ground. Next, raise both heels off of the floor so that your weight is on the toes of both feet. After that, slowly lower your heels to the ground before returning to the starting position.
5. Hydrants With Leg Extension
Starting position: Begin with both hands and knees on the ground with your shoulders stacked over your wrists and your legs hip-width apart.
Action: Lift one knee out to the side and toward the ceiling. Then, straighten the lifted, bent leg while holding it up. Pause before bending your knee again and returning it to the ground, completing one repetition.
6. Goblet Squat
Starting position: Stand with your feet slightly wider than shoulder-width apart and your toes pointing outward. Hold a weighted object against your chest.
Action: Squat down so that your butt is just above the ground. Keep your feet flat on the ground and, after pausing, drive through your heels to rise back up to standing.
7. Curtsy Lunge Kicks
Starting position: Stand with your hands on your hips and feet shoulder-width apart.
Action: While keeping your hips facing forward, cross your right leg behind you and step backwards, lowering the right knee towards the ground. Your left knee should be bent and above your left ankle. After pausing, raise your right leg laterally to do a sidekick. Once you complete the kick, return to the curtsy lunge position.
8. Extended Arm Plank With Alternating Leg Lifts
Starting position: Begin in a plank position with your arms straight, shoulders stacked directly over your wrists and abs engaged.
Action: Bend your left knee to form a 90-degree angle. Flex your left foot, squeeze your gluteal muscles and raise your heel up towards the ceiling, all while keeping your knee bent. Pause and lower your left knee so that it is in line with your right knee. This completes one repetition.
9. Side Lunges
Starting position: Stand straight with your feet and knees together.
Action: Take a large step with your right foot to the right, making a side lunge. Do not let your knee go beyond your ankle and keep your left leg relatively straight. After pausing, push through your right heel to the starting position to complete one rep.
10. Plie Squat
Starting position: Begin with your feet wider than shoulder-width apart and your toes pointing outward.
Action: Raise your arms out in front of you and lower into a squat position. Your knees should be directly over your ankles and your thighs should be parallel to the ground. Tuck your tailbone under, stand straight and do not let your knees go beyond your toes. Pause and hold the squat before returning to the starting position.