Tight glutes are one of the most sought-after physical characteristics in the fitness world, and for good reason; they make your butt look fantastic and give you all kinds of health benefits as well! But how do you get that coveted booty shelf without resorting to an unappealing number of squats? We’ve rounded up five tried-and-tested methods to get that booty shelf, so read on to find out what they are!
1. Glute bridge
The glute bridge is a popular and effective exercise for targeting your glutes. To do the glute bridge, lie flat on your back, your feet on the ground, and your knees bent. With your heels firmly pressed into the ground, lift your hips off the ground, contracting your glutes at the top of the movement. Maintain the position for 10 seconds, then slowly lower back to the starting position. Repeat for 10-12 reps and 3 to 4 sets.
2. Hanging leg raise
Another effective exercise is the hanging leg raise. It is perfect for targeting your lower body, specifically your glutes and hamstrings. To do this exercise, hang from a bar with your hands shoulder-width apart and your feet off the ground. Elevate your legs until they are parallel to the ground and hold for two seconds. For an added challenge, you can add weight to this exercise by holding a dumbbell between your feet.
3. Single leg balance on bench
This exercise is ideal for targeting your glutes and helping you build balance and stability. To do this exercise, stand on one leg on a bench with your other leg raised in the air. Stay in the position for 30 seconds and then switch sides. If you want a challenging variation, add weights to your arms or have someone hand them to you as you go.
4. Lying on the side with lateral band/barbell across ankles
Lying on your side with a lateral band or barbell across your ankles is one of the best ways to get a booty shelf. This method works by targeting the muscles in your glutes and thighs, which are responsible for giving you a lifted look. Laying on your side, keep your knees bent and your feet together. Next, place a lateral band or barbell across your ankles, and lift your hips off the ground. Hold for two seconds, and then lower back down. Repeat for 10 to 15 reps.
5. Deadbugs with added weight
The deadbug is an excellent way to work your lower body, and adding weight can help you build a stronger, more defined booty. Lay on your back while keeping your knees bent and feet flat on the floor. Hold a weight in each hand and raise your arms straight up over your chest. From here, press your lower back into the floor and curl your hips off the ground. As you do this, extend one leg straight out in front of you and the other straight back behind you. Next, lower your leg and return to the starting position. Repeat with the other leg. Do 10-12 reps per side for 3-4 sets.
