3 Butt-Lifting Exercises For a Wonderful Peach Bum !
Peach Bum For Sure !
1. Glute Bridges
Glute bridges are a great exercise for all levels, and the movement pattern is similar to the more complex exercises featured below. You can perform this exercise with a dumbbell or loop band, or without any gym gear.
Start by lying on your back with your knees bent and arms at your side. If you’re using a dumbbell, hold this across your hip crease. Your feet should be 12–16 inches (30–40 cm) from your butt.
Press into your heels, brace your core, and push your pelvis upward by squeezing your glutes. Ensure your chest does not lift during this movement.
Hold for 2 seconds and lower your hips back to the ground. This is one rep.
Complete 8–12 reps of 2–3 sets.
Many squat variations can help build a strong, taut butt. The key is to perfect your form and then incorporate additional challenges like weights (barbells, dumbbells, loop bands, or a kettlebell, etc.) or higher reps.
Stand with your feet slightly wider than hip-width apart. Your toes should be slightly pointed out, and your hands should be on your hips or in front of you.
Slowly push your hips back into a sitting position while bending your knees. Avoid driving your knees forward and instead focus on hinging your hips back, as if you’re sitting into a chair.
Continue to lower yourself until your thighs are parallel to the floor (your knees should be bent at a 90-degree angle). Then, hold the position for 2–3 seconds and slowly lift back up into the starting position.
Perform 8–12 reps for 2–3 sets.
3. Leg kickbacks (quadruped hip extension)
This low load exercise is great for improving your range of motion, stabilizing your core and lower back, and targeting your glutes.
Start on all fours, in what is known as the quadruped position. Your hands should be aligned under your shoulders, while your knees should be aligned under your hips. Engage your core and ensure your spine is in a neutral position.
Trying to minimize any weight shift, lift your right knee off of the ground. Push your right heel backward and slightly upward toward the ceiling, straightening your leg. Avoid rotating your hips or shoulders — your glutes should be doing most of the work.
Return your leg to the starting position. This is one rep.
Perform 8–12 reps of 2–3 sets on each leg.
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