Margot Robbie’s dynamic roles are reflected in her dynamic workouts. Her go-to exercise for sculpting glutes is the donkey kick. On all fours, lift one leg toward the ceiling while focusing on contracting your glutes…
This movement effectively targets and engages your glute muscles.
Dynamic Donkey Kicks:
Donkey kicks are a targeted exercise that effectively engages the glutes and contributes to shaping the backside.
How to Perform:
- Begin on all fours, with your hands under your shoulders and knees under your hips.
- Maintain a 90-degree bend in your right knee as you lift your leg upward, emphasizing the glute contraction.
- Lower your leg without touching the knee to the ground and repeat.
- Complete the repetitions on one leg before switching to the other.
2. Classic Glute Bridges:
Glute bridges are a timeless and effective exercise for activating and toning the glutes.
How to Perform:
- Lie on your back, knees bent, and feet flat on the floor.
- Press through your heels to lift your hips off the ground while contracting your glutes at the top.
- Your body should form a straight line from your shoulders to your knees.
- Lower your hips back down and repeat the movement.
3. Focused Bulgarian Split Squats:
Bulgarian split squats effectively target the glutes and quads while providing a balance challenge.
How to Perform:
- Find a stable surface, such as a chair or bench.
- Place one foot behind you and rest the top of your foot on the elevated surface.
- Lower your back knee toward the ground while keeping your front knee aligned with your ankle.
- Push through the front heel to return to the starting position.
4. Side-Lying Leg Lifts:
Side-lying leg lifts are excellent for targeting the side glutes and hips.
How to Perform:
- Lie on your side with your legs straight and stacked.
- Lift your top leg upward while keeping it straight, emphasizing the glute engagement.
- Lower your leg back down and repeat.
- Complete the repetitions on one side before switching to the other.
5. Versatile Squats:
Squats are a versatile compound movement that effectively engages the glutes and multiple muscle groups.
How to Perform:
- Stand with feet shoulder-width apart and toes slightly turned out.
- Maintain an upright chest and engage your core.
- Lower your hips down as if sitting in an imaginary chair, keeping knees aligned with toes.
- Push through the heels to return to the starting position.
6. Empowering Hip Thrusts:
Hip thrusts are a potent exercise for targeting and activating the glutes.
How to Perform:
- Sit on the floor with your upper back against a sturdy surface, such as a chair or couch.
- Place a weight or heavy object on your hips.
- Bend your knees and plant your feet firmly on the ground.
- Push through your heels to lift your hips off the ground while squeezing your glutes at the top.
- Lower your hips back down and repeat.
7. Selena Gomez’s Sculpting Curtsy Lunges
Selena Gomez’s striking presence goes hand in hand with her dedication to fitness. Integrate curtsy lunges into your booty-focused workout routine…
By stepping one foot diagonally behind the other, you’re engaging your inner thighs and glutes in a way that adds both strength and elegance to your lower body.
Warm-Up: Energize your muscles with a dynamic warm-up before your workout. Spend 30 seconds on each exercise:
- Jumping jacks
- High knees
- Butt kicks
- Leg swings (front and side)
At Home Glute Workout:
1. Glute Bridges: Targets: Glutes, hamstrings, lower back
- Lie down with knees bent and feet flat.
- Lift hips off the ground, squeezing glutes at the top.
- Lower hips and repeat for 3 sets of 15-20 reps.
2. Donkey Kicks: Targets: Glutes, hamstrings
- Start on all fours, lifting one leg at a 90-degree angle.
- Lower leg without touching the ground and repeat.
- Do 3 sets of 15-20 reps per leg.
3. Curtsy Lunges: Targets: Glutes, thighs
- Stand with feet hip-width apart.
- Step one leg diagonally behind the other, into a lunge.
- Push off to return. Alternate sides.
- Complete 3 sets of 12-15 reps per leg.
4. Bulgarian Split Squats: Targets: Glutes, quads
- Stand away from a chair, back leg elevated.
- Lower back knee towards the ground, front knee above ankle.
- Push through front heel to return. Alternate legs.
- Do 3 sets of 12-15 reps per leg.
5. Hip Thrusts: Targets: Glutes, hamstrings
- Sit with back against a sturdy surface, weight on hips.
- Bend knees, plant feet, lift hips, and squeeze glutes.
- Lower and repeat for 3 sets of 12-15 reps.
6. Sumo Squats: Targets: Glutes, inner thighs
- Stand wide with toes turned slightly outward.
- Lower into a squat, knees aligned with toes.
- Push through heels to return.
- Complete 3 sets of 15-20 reps.
Cool Down: Finish with a cool-down to aid muscle recovery. Hold each stretch for 15-30 seconds, targeting major muscle groups.
6. Scarlett Johansson’s Lateral Leg Lifts
Scarlett Johansson’s powerful roles are complemented by her powerful workouts. To achieve a well-toned booty, incorporate lateral leg lifts. Lie on your side and lift your leg upward while keeping it straight…
This movement targets the sides of your glutes, enhancing definition and shape.
Warm-Up: Begin with a dynamic warm-up to get your muscles ready. Spend 30 seconds on each exercise:
- Jumping jacks
- High knees
- Butt kicks
- Leg swings (front and side)
Workout Routine:
1. Squats: Targets: Glutes, quads, hamstrings
How to Perform:
- Stand with feet shoulder-width apart.
- Lower into a squat, aligning knees with toes.
- Push through heels to return. Do 3 sets of 15-20 reps.
2. Romanian Deadlifts: Targets: Glutes, hamstrings, lower back
How to Perform:
- Hold dumbbells in front of your thighs.
- Hinge at hips, lower weights with straight back.
- Return to upright. Do 3 sets of 12-15 reps.
3. Glute Bridges: Targets: Glutes, hamstrings, lower back
How to Perform:
- Lie on your back, knees bent, feet flat.
- Lift hips, squeezing glutes at the top.
- Lower and repeat. Do 3 sets of 15-20 reps.
4. Bulgarian Split Squats: Targets: Glutes, quads
How to Perform:
- Stand away from a chair, back leg elevated.
- Lower back knee, front knee over ankle.
- Push through front heel. Do 3 sets of 12-15 reps per leg.
5. Hip Thrusts: Targets: Glutes, hamstrings
How to Perform:
- Sit against a sturdy surface, weight on hips.
- Bend knees, plant feet, lift hips, squeeze glutes.
- Lower and repeat. Do 3 sets of 12-15 reps.
6. Donkey Kicks: Targets: Glutes, hamstrings
How to Perform:
- Start on all fours, lift one leg at 90 degrees.
- Lower leg without touching the ground and repeat.
- Do 3 sets of 15-20 reps per leg.
Cool Down: Finish with a cool-down. Perform static stretches for major muscle groups, each stretch for 15-30 seconds.
5. Jennifer Lawrence’s Leg-Defining Step-Ups
