Top 6 Exercises for a High Tight Ass (that you can do at home)

You know you want one, every girl does! A perky tushy to be admired by all! The trick to a high, tight buttox is to understand that you can’t have one if you eat cupcakes all day and sit on your ass (unless of course you have very good genetics and in that case, I hate you). Your glutes need you to feed them nourishing foods in addition to targeted exercises that will work your booty from all angles. Here are my absolute favorite glute exercises that can be done anywhere with little-to-no equipment.

1. Step Up Squats
2. Anterior Lunge & Ankle Height Reach
3. Single leg Dead Lifts
4. Side Plank Leg Lifts
5. Single Leg Glute Bridge Combo
6. Lateral to Curtsy Lunges
7. Step Up Squats

Start in a kneeling position. Your knees should be about hip width apart. Lead with your right foot and step up into a squat pushing through the heel of your right foot so that you load the glutes. Hold the squatted position & then step down with your right foot back into your starting kneeling position. Please keep good posture and engage your core throughout the exercise. Do this 8-15 times leading with your right leg, then complete 8-15 reps leading with your left leg.

2. Anterior Lunge & Ankle Height Reach

Start in a standing position, feet together, weight in your left hand. Step forward with your right foot into an anterior lunge, keeping your weight in the heel of your right foot, and as you lunge you will reach down with your weight towards the inside of  your right ankle. This reach loads your glutes heavily so start with a light weight and work your way up to something heavier. Most women don’t want to lift heavy but trust me, this is one time you want to go as heavy as you can while keeping good form.

3. Single Leg Dead Lifts

Start in a standing position, feet together, with a weight in your left hand.  Lift your left leg behind you keeping it relatively straight, and contract your glutes (this is your start position). Bend over at the hip with your back straight, hips stay square to the ground, and lifting your left leg up as you lower your upper body down until it is parallel to the floor. Ideally, you would make the shape of the letter “T” with your body before returning to your start position. Try NOT to put that left leg on the ground until you have completed 10-15 reps, unless of course you lose your balance. If you keep losing your balance, hang on to something (like back of your couch or a chair) so you can get your reps in, and practice letting go a little at a time. Again, this is one of those exercises where you want to start with a low weight and work your way up to a heavier one. The heavier the weight, the better the bootie!

4. Side Plank Leg Lifts

Start laying on your right side with your elbow under your armpit and your feet stacked. Your body should be straight. Bend your right knee and then prop yourself up into a modified side plank on your right elbow. Take your left toe and point it down to the ground then lift it up as high as you can and squeeze the outside of your left buttocks. Tap the ground with your toe facing down and repeat the lift until you have done 8-20 reps. Repeat on the opposite side making sure you keep your hips high throughout the exercise.

5. Single Leg Glute Bridge Combo

Start lying on your back with your feet on a chair or a bench and your knees bent at a 90-degree angle. Lift your right leg straight up in the air, dig your left heel into the bench then lift your glutes up off the ground, driving your hips up to the sky and squeezing your glutes at the top of the exercise. Lower yourself down with control and repeat until you have completed 8-20 reps. Repeat on the other side.

6. Lateral to Curtsy Lunge

Start in a standing position with your feet together. Step out to your right into a lateral lunge, bending your right knee and keeping your left leg straight. Be sure to keep your right knee tracking over your right ankle, never let your knee drift in front of your toes. Push off your right foot and cross your right leg behind your left leg into a curtsy lunge. Be sure to keep your left knee tracking over your left ankle, never letting your knee drift in front of your toes. Lift your right foot off the ground and step directly into a lateral lunge again. Repeat until you have done 8-15 reps then repeat on the other side.

I always recommend doing each exercise at least 3 times, but 4-5 times would be even better!