Reach Your #BootyGoals With Science

If you've hit a plateau on your journey to #bootygoals and you’re looking for some different exercises to try, then look no further, because science has the answer! Below are five glute exercises that scientists found recruited the most number of muscle fibres, which will help you grow that booty to Kim K proportions!

Side plant abduction

Start in a side plank position. Raise your top leg into the air then back down again.

Single limb squat

Start standing on one leg with a chair behind you. Slowly lower yourself down until your buttock touches the chair. Pause there for 2 seconds then rise back up to the starting position.

Clamshell

Start by lying on your side on the floor, knees slightly bent and out in front of you. While holding your feet together, raise your top knee upwards then back down again.

Front plank with hip extension

Start in a plank position. Point one foot towards the ceiling so your knee is at a 90 degree angle. While holding that knee angle, raise your knee upwards then back down again.

Gluteal squeeze 

Start by standing with your feet shoulder width apart. Squeeze your gluteal muscles with maximal strength for 2 seconds then release for 1 second and repeat.

Stay Bootyful!