Build A Beautiful Butt With This Terrific Glute Workout

Exercise 1 - Hill Runs

Hill runs are great fun! They're also very good for building glute muscles and keeping your heart rate up.

As you run up the hill try to include the following...

• Straight up and down runs
• Some lateral (side to side) movements

This will ensure that you hit all of those glute muscles.

Try to keep going non-stop for 2 minutes.

Exercise 2 - Lunge Jumps

Next in the circuit is lunge jumps. These are some of the best butt exercises because they are so explosive! Explosive exercises like these are great for toning, tightening and getting rid of that saggy butt!

1. Start off in the lunge position.
2. Push up and leap into the air.
3. While you're in the air change your legs. ie: front to back.
4. Land again in the lunge position.
5. Repeat immediately.

Do 10-20 repetitions in each set

Exercise 3 - Squats

These squats are simple, but so effective. The deeper you go into the squat the more effective they are.

You can either use a medicine ball or a single dumbbell as a weight.

Make sure your knees don't move past the front of your toes as you go down into the squat.

1. Stand up with your knees slightly bent.
2. Hold a medicine ball out in front of you.
3. Bend your knees and lower yourself deeply into the squat position.
4. Hold for 1/2 a second.
5. Squeeze your glutes as you stand up.
6. Repeat.

Do 10-15 repetitions of the sequence in each set.

Exercise 4 - Hip Raises

This exercise works your hamstrings, glutes and lower back. To make them as effective as possible, when your hips get to the top, push just that little bit higher.

1. Get into the position shown on a yoga mat.
2. Lift your hips up to the second position.
3. Squeeze your glutes and lift a little bit higher.
4. Slowly lower your body back to the floor.
5. Repeat.

Do 10-15 reps

Exercise 5 - Donkey Kicks

This exercise also requires going the extra distance. Once you think you've got your leg as high as you can, go a little bit higher. This will give you maximum gluteal activation!

To target different areas of your glutes you can tilt you leg out to the side before you lift it - much like a dog on a fire hydrant ;)

1. Get onto all fours.
2. Keep your back as straight as possible.
3. Raise one foot upwards.
4. Try keep a 90 degree angle between your hamstring and calf.
5. Make sure that you keep your hips level.
6. At the top, raise your leg just a little higher.
7. Lower your leg back down, but don't rest it on the floor.
8. Remember to do this in a slow controlled movement.
9. Repeat.
10. Change legs.

Do 10-15 repetitions on each leg.