Exercises that target your backside not only add shape and lift in your jeans and leggings, but they can also make you a stronger, faster runner. To work the glutes a little more, we suggest you grab a set of dumbbells. Look good and run faster with these effective tush-toning moves.
Adding a dumbbell to traditional donkey kicks pushes this exercise into overdrive. Just don't hyperextend your low back as you work your glutes.
Start on all fours, and place a weight in the crease of your right knee.
Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage. Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all — the motion is just in the hip joint.
Pulse 20 times, and switch legs to complete a set. Do three full sets.
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Dumbbell Squat
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Squats are one of the most effective ways to target your backside. Holding dumbbells makes them a little more challenging.
Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
Do three sets of 12 to 15 reps.
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Side Lunge
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Lunging to the side is an excellent way to work your glute meds, the supportive glute muscles on the side of the pelvis.
Holding the weight in your right hand, stand with your feet and knees together.
Take a large step with your left foot to the left side, lunging toward the floor.
Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
Push off through your left foot, emphasizing the weight in the heel, to return to the start to complete one rep.
Do three sets of 12 to 15 on each side.
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Romanian Deadlifts
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This basic move not only targets your tush but also tones the hamstrings.
Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist), and lower the weights as far as possible without rounding your back, which should remain straight.
Now squeeze your glutes to slowly pull yourself up (don't use your back).
Do three sets of 12 to 15 reps.
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Sumo Squats With Side Arm Raise
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Widening your stance while doing squats will target your glutes differently and will also tone your thighs.
Hold a pair of dumbbells with your arms straight. Step your feet into a wide stance with your toes pointed slightly outward.
Bend your knees until your thighs are parallel to the ground as you raise your arms out to the side to just below shoulder level. Keep your shoulders over your hips and your weight in your heels. Then straighten your legs as you lower your arms.
Complete three sets of 12 to 15 reps.
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Reverse Lunge With Biceps Curl
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Reverse lunges are superchallenging, and the added weight of the dumbbells increases the work.
Begin with your feet together, holding dumbbells at your sides.
Step your right foot back into a deep lunge as you bend your elbows, bringing weights to your shoulders for the bicep curl. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor.
Focus on your left glute as you step your right foot forward to return to the starting position, lowering weights back to your sides. Repeat, lunging the left foot back. This counts as one rep.
