Something like a squat but way more intense, the wall ball is great because you are not only performing a squat but you are also adding extra weight. The perfect functional exercise, with the added bonus of improving muscular strength, power and endurance. To help build the perfect booty make sure you are getting low into those squats, and really propelling yourself up to thrust the ball as high as possible, which will sneakily give you some shoulder work too.
If you are looking for the perfect isolation exercise for your bum with no equipment, no space and no experience required, the donkey kick is the one for you. This exercise has to be the easiest to perform, most effective and simplest to set up for targeting, toning, tightening and strengthening your glutes.
Weighted hip bridge
Another great exercise to grow and shape the glutes, hip bridges are amazing for taking your booty to the next level because it hits them directly, and adding a weight makes this exercise all that more effective and intense.
If your goal is to gain mass down under (I’m talking about your glutes, get your mind out the gutter) then the deadlift cannot be ignored. When done correctly this exercise will build unparalleled mass while strengthening your glutes and hamstrings. It may just be one of the best exercises to target and grow your bumpa, so if you haven’t added this exercise into leg day yet, be sure to include it in the future.
If you are really looking for a burn, then do these 4 exercises back to back, 4 sets, at 12 reps. Be sure to use a challenging weight to ensure you get the most out of your workout.
Become the face of fitness you’ve always wanted and build the booty of your dreams.
Fitness professional, studied health and fitness for a large portion of my life , even completed my degree in Sports Science. I am currently based in Barbados and just wanted a platform to be able to share and involve anyone who is interested in health and fitness and might not know where to go or how to begin.