A booty like J.Lo’s doesn’t come easy. A rear view like that calls for some serious squats: “The key to having a well-rounded, perky butt is to do a variety of glute exercises that also target the lower body, lengthening the hamstrings, defining the calves, and toning the outer glutes,” says Rachel Piskin, co-founder of ChaiseFitness in New York City. “This combo creates the defined and lifted booty everyone wants.” Try these five moves and feel the booty burn.
The magic number? 30. Start with 30 traditional squats as part of your glute workout routine, gradually working up to add another set of 30 over the course of a month, advises Piskin. Standing with your feet hip width apart, toes slightly turned out, sit back into your heels, dropping your butt toward the ground. (Be sure your knees don’t push forward over your toes). Hold for a second, then come up, squeezing your butt as you lift.
Take those standard squats up a notch by adding a balance element; this not only targets your glutes more, but also works your core, says Piskin (never a bad thing). Holding a squat position with your hands in front of your chest, lift your right heel, lower, then repeat with the left — all while staying in a squat. Do these 20 times, then finish by lifting both heels up and pulsing your hips 20 more times
Grab two dumbbells (go slightly heavier than you would for an arm workout). With your feet positioned hip-width apart, hinge at your waist and bend forward, engaging your core and keeping your back flat. Stop when the weights in your hands graze your shins, then stand back up, squeezing your glutes. You can also kick it up a notch by gradually widening your feet with each set, suggests Eric Ridings, a Chicago-based personal trainer, massage therapist, and mobility expert, who says simply changing your foot position within this type of basic movement can help create a more well-rounded butt. He suggests doing 15 reps, resting 45 to 60 seconds in between sets, and repeating until your legs are shaking and you can no longer maintain proper form.
These are excellent at helping to isolate the glutes, says fitness expert and professional stuntwoman April Sutton. Take a long step forward; the heel of your back foot should be raised, but the front foot should be fully flat. Keeping your chest open, lower slowly until the back knee is an inch or two above the floor. Both legs should be positioned almost at a 90-degree angle, like a lunge, then drive yourself back up. Sutton recommends 12-15 reps, then switching legs and repeating, doing four sets on each leg with 30-45 seconds of rest in between each set.
Get on your hands and knees and lift your right leg behind you, bent at a 90-degree angle. Lift and lower the leg in that position 20 times, then hold at the top. Lift your heel and pulse up another 20 times. Finally, slowly extend your left leg straight out to the side and balance for 20 seconds. Repeat on the other side. You can also up the intensity even further by repeating the entire sequence once more or wrapping a resistance band around your thighs to make it more challenging.