Top 8 workout moves to tone your butt at home

by BAWDY BEAUTY

workout moves to tone your butt at home

We all know a great butt turns head, but managing to sculpt your body into just the shape you want can be super complicated. Finding the right moves to tone your butt will take some trial and error – after all, we’re all built differently! But once you have your go-to moves down, you’ll start seeing results before you know it. 

Whether you’re a gym bunny or prefer to work out at home, we’ve rounded up the best butt toning exercises out there. For each exercise, you will find details of any equipment needed and how many reps you need to do for optimum results. Like with any new exercise, be sure to start slow and build up as your body gets stronger.

1. Classic squat

Equipment: none

Reps needed: 3 sets of 20 reps

How to squat:

  1. Start with your feet hip-distance apart, toes pointing forward.
  2. Lower yourself by pushing your butt out behind you.
  3. Focus your mind on your butt and thighs, and keep an eye on your knees: they need to stay behind your toes.
  4. Stay there for a couple of counts before slowly coming back up to your starting position.
  5. Repeat.

2. Bridges

Equipment: optional resistance band or weight

Reps needed: 3 sets of 20 reps

How to do a bridge: 

  1. Start by laying on the floor, with your knees bent and feet hip-width apart on the floor facing forward. 
  2. Drive through your heels to lift your hips upward, engage your butt, thighs, and core. 
  3. Hold for a few seconds, and slowly lower back down. 
  4. If you have a resistance band, place it around your thighs, about two inches above your knees. If you’re using a weight, put it on your lower stomach. 

3. Clamshells

Equipment: optional resistance band

Reps needed: 3 sets of 20 reps on each side

How to do a clam: 

  1. Lay on your side, with your butt pushed backward at a 45-degree angle and your knees bent at 45 degrees. 
  2. Keeping your heels together, slowly open your top leg – like a clam hence the name – all while engaging your butt. 
  3. Slowly lower your top leg back down to complete the rep.
  4. If you have a resistance band, place it above your knees, around your thighs. 

4. Stairmaster leg lifts

Equipment: Stairmaster

Reps needed: 3 sets of 15 reps on each side

How to do a Stairmaster leg lift: 

  1. Start by warming up on the Stairmaster and getting into a comfortable rhythm. You should feel like you’re putting in effort, but you’re not out of breath. 
  2. Once you’ve hit your stride, drive the heel of the leg you’re lifting behind you until your legs form a 45-degree angle. Keep your hips square to the machine, don’t twist. 
  3. Lower your leg, and repeat.

5. High feet leg press

Equipment: leg press

Reps needed: 3 sets of 20 reps

How to do a high feet leg press: 

  1. Set up the leg press with a weight that suits your fitness level. 
  2. Place your feet on the front plate, so your toes are around two inches from the top edge. 
  3. Drive the press through your heels, engaging your glutes and your core. Be sure not to over-extend your knees. If your knees are struggling, lower the weight.
  4. Lower the press back with control, and repeat.

6. Split squat

Equipment: bench, optional weights

Reps needed: 3 sets of 15 reps on each side

How to do a split squat: 

  1. Stand around two feet away from your bench, holding your weight in the opposite hand to the foot you will place on the bench. 
  2. Place the front half of your foot on the bench, bending your knee. 
  3. Lower your hips toward the ground by bending your knees and slowly pushing back up. Make sure your front knee doesn’t shift in front of your toes.

7. Lying leg curls

Equipment: Leg curl machine or bench and dumbbell

Reps needed: 3 sets of 20 reps

How to do a lying leg curl: 

  1. If you’re using a leg curl machine, set up the machine for a weight that suits your fitness level. If you’re using a dumbbell, likewise select an appropriate weight. 
  2. Lay front down on the machine or bench, and either place your legs under the bar or place the dumbbell between your heels. 
  3. Slowly pull your heels up toward the ceiling until your knees are at a 45-degree angle and your feet are around butt level. 
  4. Slowly lower your legs back down while engaging your glutes.

8. Sumo deadlift

Equipment: barbell, weights

Reps needed: 3 sets of 20 reps

How to do a sumo deadlift: 

  1. Prepare your weights and get your lifting platform set up. 
  2. Place the barbell on the floor and stand with your feet halfway under it. Widen your stance so your feet are hip-width apart or a fraction wider. 
  3. Bend down to pick up the bar without bending your knees too much. Keep your back neutral, engage your core and your glutes. Your shoulder blades should be over the bar before lifting. 
  4. Make sure your butt is pushed out, and slowly lift the barbell, focusing on your heel-to-floor connection and your glutes. 
  5. Hold for a couple of counts, and slowly lower back down.
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