With many different buttocks exercises out there, it can be hard to determine which ones to incorporate into your workout routine. Often lunges and squats are the main exercises people resort to. Over time, your muscles get used to these exercises, which can negatively affect your results. To prevent this from happening, spice up your workout and surprise your glutes with different exercises. The prone leg raise, for instance, might look deceptively easy, but the small motion you make, really fires up your glutes and also works your hamstring. For optimal butt-shaping action, learn how to correctly do this exercise.
Lay face down on an exercise mat with your legs straight and your arms extended overhead. Alternatively, bend your elbows, cross your forearms and rest your forehead on them.
Pull your tummy in as if you’re trying to bring your navel closer to your spine. This engages your core and helps to keep your back straight while stabilizing your body.
Point your toes, and then raise your right foot as high as you can while keeping your leg and back straight. Your thigh should raise off the floor, but your hips should remain on the floor. The motion can be as small as 3 to 5 inches. Make sure you’re moving slowly and are controlling the motion.
Exhale when your leg is at its highest point and focus on the contraction in your right butt cheek for one count. Then slowly lower your leg to the starting point, inhale and place your foot back on the floor.
Raise your left leg as high as you can and repeat the motion on this side. Continue to alternate your legs about 12 times and complete up to three sets.
Instead of alternating your legs, avoid putting your foot on the floor after one repetition and continue to perform an entire set with the same leg, before switching to the other.
Wear ankle weights if you want to increase the resistance.
For a challenge, raise and lower both feet simultaneously, bringing them as high as you comfortably can without straining your lower back before lowering them.
For a greater range of motion, do the exercise while lying face down with your tummy on a stability ball.