Primary muscles: Glutes, hips
Secondary muscles: Thighs, core
Equipment: Dumbbells
Booty Squeeze Instructions
1. Get down on your hands and knees, place a dumbbell behind your right knee, flex your right foot, and raise your leg out to the side until the knee is parallel to the floor.
2. Bring your right foot toward the left glute and squeeze the glutes.
3. Bring your right knee back to the initial position and repeat.
4. Switch legs.
Proper Form And Breathing Pattern
Engage your core, keep your back flat, face front, and maintain your head and neck neutral. Breathe out as you bring your right foot toward the left glute and squeeze the glutes. Inhale as you bring your knee back to the right and return to the starting position.
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Exercise Benefits
The booty squeeze targets the glutes and helps to sculpt and firm your buttocks. This exercise also helps to tighten the core, strengthens the hips, and tones your thighs.
Booty Squeeze Demonstration
Sets And Reps
Do 2 or 3, 30-second to 1-minute sets on each side. For a complete butt workout, pair the booty squeeze with weighted donkey kicks, the bulgarian split squat and lunge back kicks.
Calories Burned
To calculate the number of calories burned doing the booty squeeze, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Weighted donkey kicks
Surrender
Standing open the gate
Lunge back kick
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