Grow Your Glutes Exercises to Shape, Lift & Tone Your Booty

By Lori-Ann Marchese

If you’re looking to get a shapely, bigger butt and physique like Jennifer Lopez, you better start working out, eating healthier, and focus on a variety of glute exercises. Our glutes are made of three different muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. That’s why it’s important to target all three areas to start the shaping process.

Here are some top glute exercises to target all those angles of your glutes. The best part? You can do them at the gym and at home!

Top 3 Gluteus Maximus Exercises:

1. Squats

Stand shoulder-width apart, toes facing front. Drive your hips back while lowering your body and bending your knees, keeping your chest up. Avoid leaning forward and keep your weight in the back of your heels.

2. Lunges

Step forward and lower both knees to the ground while keeping your chest up, then return back to starting position. Avoid leaning forward; keep all your body weight center and both feet facing forward.

3. Booty Bridges

Lay on your back with both knees bent and begin thrusting your hips upwards. Once your glutes are upward, squeeze your glutes then release. Return to the starting position and repeat.

Top 3 Gluteus Medius Exercises:

1. Fire Hydrants

Stand on your hands and knees, keeping your core tight; lift one knee off the floor and out to the side so it’s level with your hips, then return to your starting position and repeat.

2. Clamshells

Lay on your side with your knees slightly bent and with one leg over the other. Keep your feet together and lift your top knee until it’s level to your hip. Lower your knee down and repeat.

3. Side-Lying, Straight-Leg Raise

Lay on your side with your legs straight with one leg over the other. Keep your feet together and lift your top leg until it’s level to your hip. Lower your leg down and repeat.

* You can enhance any of these movements with Booty Bands by Lori-Ann; visit BodyConstructFitness.com for info.

Top 3 Gluteus Minimus Exercises:

1. Curtsy Lunges

Stand with your feet shoulder-width apart and take a big step back with your right leg and cross it behind your left while bending and lowering both knees down to the floor. Keep your upper body upright and your hips and shoulders as square as possible. Return to starting position and alternate legs.

2. Side Lunges

Take a big step out with your right leg with one foot out to your side, keeping both feet forward, then lower your hips and glutes back while bending your right knee and keeping your left leg straight. Return to starting position and alternate legs.

3. Donkey Kicks

Get down on all fours and bend one knee while kicking back your leg and squeezing your glute. Keep your knee bent and lower your leg slowly. Return to starting position and switch legs.

Photographer: Rebecca Wasserman

Hair: Gianni DiDomenico, Joely Vazquez, Sculptures Salon

Makeup: Joely Vazquez