best butt lifting exercises

Women’s Fitness Tips For Building A Booty

Want to build firm glutes and increase lower body strength? Sculpting strong glutes means working all three gluteus muscles (maximus, medius and minimus) from different angles with targeted compound exercises.

Blast your booty with these 5 glute-building exercises and the extensive range of equipment in our Perth women’s gym.

1.   Squats

Squats are a women’s fitness favourite because they target the gluteus maximus while also working your core, hips, thighs and calves.

How to:

  • Stand with your feet hip-width apart
  • Bend your knees and send the butt back and down into a sitting position
  • Keep your knees behind your toes to engage the right muscles
  • Press up with your heels back to standing
  • Repeat 8-12 times for 3 sets

Level up:

Hold a dumbbell vertically to turn your squat into a goblet squat. Alternatively ask a PT to walk you through barbell squats for serious leg-day strength gains.

2.   Lunges

Lunges are a great butt-building exercise because they use the glute muscles for stability and power.

How to:

  • Standing with feet slightly spread step forward about a metre, dropping the back knee
  • Front leg should be bent 90° at the knee and front foot planted flat at the bottom of the lunge
  • Make sure not to lunge past your front foot
  • Press into your front heel to return to starting position
  • Repeat 12-16 times for 3 sets on each side

Level up:

Once you have the movement down add dumbbells for more glute and core strength.

3.   Glute Bridges

Grab a mat and head to the women’s gym to build your booty with bridges.

How to:

  • Lie on your back with knees bent and feet are flat on the floor
  • Brace your core and press into your heels
  • Squeeze your glutes and raise your hips until you reach a straight “bridge” position
  • Hold for 2 seconds then return to the floor, still bracing your core
  • Repeat 12-16 times for 3 sets

Level up:

Use an exercise ball to add instability and promote core strength. Start with your shoulders and neck supported by the ball and repeat the steps above.

4.   Single Leg Plyo Lunge

The big sister to the lunge, single leg plyo lunges build explosive strength in your glutes and lower body.

How to:

  • Start in lunge position (see above)
  • In one motion use your front foot to launch into a jump and bring your back leg forward
  • At the top of the jump your ‘back’ leg should be bent 90° at the hip and knee
  • Imagine you are a superhero launching off the ground!
  • Land safely on the launch foot and bring your other leg back to lunge position
  • Repeat 8-12 times for 3 sets

Level up:

Once you master the single leg plyo lunge try adding holding dumbbells. Work up to heavier weights once you are confident.

5. Step Ups

No Stairmasters are involved in this women’s fitness favourite; all you need is a plyo box or a bench.

How to:

  • Stand about half a metre in front of the plyo box
  • Step up with one foot firmly on the box
  • Like single leg lunges, bring the back leg up in front of you
  • Bring the raised leg back down, followed by the foot on the box
  • Repeat up to 20 times (10 each leg) for 3 sets

Level up:

Use dumbbells to add weights, or increase the height of the plyo box for even bigger booty gains.

Women’s Fitness Classes For Glutes, Core And More

Need a break from building the booty? For a bit or variety, mix up your workouts with a ladies-only fitness class on offer at every Surge Fitness location.

Important Information Regarding Your Surge Fitness Membership.

Yesterday’s announcement from our Prime Minister ordering the immediate closure of Fitness Facilities across the nation is significant a blow to all of us across many Industries. We understand that this decision has been based on the best advice currently available to those responsible for our safety and with the Impending state border closures, and increasing community concerns, meant that this decision was unavoidable.

As such, it is with great sadness that we today announce that all Surge Fitness clubs will temporarily close, effective from 12pm today, Monday 23rd March 2020.

At Surge Fitness, we believe that we can make a difference, change lives and build healthy communities. As a brand, we still have a lot of work to do and we all believe that we can continue to positively impact our members and the local communities at large during this time of uncertainty.

Like many of you, our business is facing unprecedented impacts both on our people and our business and we will continue to work through the issues together as effectively as possible.

During this time of closure, all memberships will be placed on complimentary freeze until we are in a position to resume our regular services. Surge Fitness has been working on contingency plans throughout the past few weeks to provide ongoing services to our members such as online & virtual training platforms including numerous resources to help support our members physical and mental health well-being.

Further announcements will be made in the coming days with communications to be published both on our social media platforms and via email once the government has clarified their position regarding the forced closure directive.

On behalf of all of the team at Surge Fitness we would like to thank you all for your ongoing support over the years. As a team we have shared some memorable experiences with you all. Today's forced closure is just a minor setback in our Health & Fitness journey together.