5 workouts for a kickass booty!

Fit & Training door stephanie-grootveld

If there is one thing we can never get enough of, it is training out booty! Round or flat, thick or thin, be proud of it. Summer is coming, so we all want to look good in our new bikini's. Let's train our butt and get that baywatch moment. ;) There are a few exercises that can give you that extra booty! We share our best exercises that work for us! 


This exercise is just a little more effective than normal lunges and you feel guaranteed muscle pain after a few sets. Moreover, it is also nice for the necessary variation. Because the same exercise all the time becomes a bit boring.

How to do it:

Stand with your feet shoulder width and grasp your fist with one hand. Then step backwards with your left leg. You now form a kind of cross. Slightly lower your knees. Then go back to the starting position and repeat this with your other leg. This is one repeat. Do three sets of 15 repetitions with this exercise.


For this exercise you can lie comfortably on the floor, but that certainly does not mean that it is not tough. To make the exercise harder you can also use a resistance band. But it is certainly not a requirement!

How to do it:

Lie down on your side and lay one leg on the other. Bend your knees at a 45-degree angle. Bend your arm and lean your head on it. Tighten your legs and buttocks and then lift and lift your knee as fas as you can. Your foot stays on your other foot. Hold this for 3 seconds and bring your leg back. Repeat this 20 times and then change sides.


This variation on the squat is in our opinion just a bit more challenging and fun. You need a bench for this exercise, but you can also use a stool or stack of books.

How to do it:

Step backwards with your right leg and place your toes on the stool. Make sure that your left leg is far enough forward and that your knee does not go beyond your toes when you drop. Bend your knee and now slowly go down. Hold this for a few seconds and come up again. Repeat 15 times and then switch legs. This is a set. You do three sets in total.


You feel like a ballerina while doing these squats, but be honest now. We have all secretly wanted to try that, right? With this variation of the squat you put a little more tension on your buttocks, which makes it a kick ass exercise!

How to do it:

Stand with your feet slightly wider than shoulder width and let your knees and toes point outwards. Keep your back straight and stand on your toes. Drop down now while you tighten your buttocks. Hold this for 3 seconds and come up again. Repeat this exercise 15 times for 1 set. Do 3 sets in total.


I regularly do this exercise in the gym with both legs on the floor, but I did not yet know the variation with one leg up. Of course I tried it out and I can tell you that it is a big butt burner.

How to do it: 

Lie down on your back with your hands and feet flat on the floor. Bend your knees and lift your body until you reach the bridge position and now move your left leg up while keeping your knee bent. Return your leg and repeat with the other leg. This is a repeat. Do 3 sets of 10 repetitions.

We know for sure that your booty will be well trained after this short workout. And remember, it doesn't matter what they look like. As long as you are busy, you can be super proud of your booty!