PSA: Squats are cute and all, but they’re not that great for strengthening and building up your sweet, sweet buns. I know! I KNOW! To be fair, it’s not that squats are totally pointless, they just can’t compete with other moves that target le glutes even better.
Let’s get science-y for a sec: One 2019 study published in the Journal of Strength and Conditioning Research suggests that Romanian deadlifts and weighted hip bridges worked participants’ booties harder than the back squat (you know, that move where you put a barbell behind your neck and drop it low?)
The problem with those basic lower-body moves you’ve been doing since forev (squats and lunges) train more of the quads, lower back, and hamstrings, so they won’t automatically result in greater glutes, says Brittany Perille Yobe, a NASM-certified personal trainer and amazing butt haver.
The key to your best butt is targeting those juicy muscles from different angles, says Perille Yobe. She adds that during lower body workouts she cycles through about 10 different exercises that isolate the glutes.
And while the best way to grow that derriere is to perform weight-bearing exercises, you don’t need barbells or dumbbells to go after your goals. In fact, these nine moves from New York City-based personal trainer Chelsea Dornan require zero equipment and are way better than what you’ve been doing.
Perform each exercise for 45 to 60 seconds on each side in the order listed. Then repeat the sequence up to three times to seriously feel the burn.