Here are some moves you can do to tone your butt. You can add weight to a lot of these to make it harder and work better, but it isn’t necessary.
-Regular squats (feet shoulder width apart)
-Sumo squats (feet further apart with toes pointed outward)
-Pulsing squats (Squat down, then only come halfway up 3 times, then come all the way up on the fourth pulse. That is considered one rep)
-Squat and hold (Squat down and hold position for 10 seconds, then come up)
-Wall sits (Put your back against the wall and squat down so that your knees are at a 90 degree angle. When it starts to burn just come up a bit to give your legs a break, then get back down into it. If your legs start shaking, you’re done)
-Lunges (You can do these as walking lunges where you do one on each side, or if you don’t have much space you can do them standing still in one place doing a full set on one leg and switching)
-Screamers (Get in a lunge stance with most of your weight on the forward leg, then you bring the back leg off the ground with your knee coming up. Pull your hands in as you bring the knee up, it will almost feel like you’re pulling someone down to knee them in the gut or something. Do this repeatedly as fast as you can. You will know why they are called screamers within like 5 seconds lol)
-Leg extensions (Get on your knees on a mat and raise one leg up into the air as high as you can repeatedly, then the other leg. This can also be done standing up, but you have to be careful of your posture and that you aren’t cheating by leaning forward)
-Leg pulses (Get in the same position as above on your mat and raise one leg up as high as you can, then only bring it back down halfway and keep pulsing up)
-Bridge (Lie down on the mat with your feet planted down below your butt, then lift your body up into a straight line)
-Hip thrusts (Rest your shoulders on a bench with your feet planted on the ground and lif your body up into a straight line so that your legs are at a 90 degree angle. I usually do this with a barbell and some plates by resting the bar across my hips)
-Back kicks, aka donkey kicks (You literally just kick straight behind you. You will have to bend forward to do this one, and you probably shouldn’t try this at the gym or you may get some strange looks lol)
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