How to do it: Lie facedown on the floor or mat. Extend your arms and legs into an ‘X’ shape and then do ‘jumping jacks’ in this position (no actual jumping involved). Do 3 sets of 30 seconds.
If you feel this move in your lower back, Richey recommends lowering your arms and chest to the floor and just doing the leg movement until you feel ready to add the upper body
6. The Uni-Leg Chair Squat
You cannot cheat on this exercise. This move takes the best glute activation a squat can offer and the best hip and thigh activation that a lunge can offer all rolled into one truly challenging but oh-so-worth-it exercise.
How to do it: Start by sitting close to the edge of a chair with arms crossed, chest lifted, right foot solidly on the floor, and left leg elevated about 8 inches. Engage your abs and lean your torso slightly forward to prepare to stand. Dig your right heel firmly into the exercise mat (or floor), shift glutes backward (as you do in a regular squat), and straighten you right knee not quite to full extension while squeezing up on your glutes. Hold your left leg up off the mat and balance for 3 counts. Lower slowly and repeat. Do 2-4 sets of 10 reps on each leg.
7. Quadruped Hip Extensions
While this exercise may seem simple, a research study actually found this move to elicit the most muscle activation for the gluteus maximus and the gluteus medius when compared to other common butt-shaping exercises (squats, leg press, etc.). It also elicits a significant amount of muscle activity in the hamstrings (which is important for sporting a great-looking backside). Plus, it can be done just about anywhere so it’s convenient for those who may be exercising while traveling or at home.
How to do it: Start on your hands and knees (quadruped position) with your knees below your hips and your wrists below your shoulders, fingers pointing forward. Keeping the core muscles engaged, slowly lift the left leg. Your knee should stay bent as you press your foot up toward the ceiling.
To ensure safety and effectiveness of this move, avoid sagging or arching your back by continuing to brace your core, and avoid rotating your hips by keeping the shoulders and hips squared to the floor during the entire exercise. Complete 8-12 reps with the left leg and then switch sides, completing 8-12 reps with the right leg.
8. Lunge Jump
This is a signature sprinter move to improve power, and the added bonus is that it really pumps up your glute muscles too.
How to do it: Stand tall with your feet shoulder-width apart. Step your right leg back into a reverse lunge, going as low as you can while keeping your back straight and making sure your left knee doesn’t go too far past the toe. Hold this lunge position for a 3 count then drive your right knee forward and upward.
Try to do this while working on your coordination, driving opposite arm to opposite knee. The aim is to get height, not distance, with each step. Don’t let the small range of motion fool you. Your buns are sure to be burning with this exercise.
9. Booty Blaster
How to do it: Stand at a chair, barre, or sturdy countertop. Place you forearm down on the barre and bend both knees. Keeping your knee bent, lift your outside leg behind your body until your thigh is almost parallel to the floor. Place the outside hand on the supporting thigh and resist as you extend the spine. Lift your raised leg up and down in small pulses, keeping the hip elevated to focus deep into the glutes. Do 2 sets of 20 small pulses on each leg.
Training tip: Keep the body pitched forwards from the hips so that the work is in the gluteus. not the lower back.
10. Heavy Barbell Squat
You already know that squats are one of the best butt sculptors you can do, and adding heavy weight makes them even more effective. A good goal would be to squat your own body weight. Start off with at least 4 to 6 warm-up sets to work your way up to a work set, which should be performed at the heaviest weight you can safely manage for 3 sets of 5 reps.