Top 10 Upper Butt Exercises for Growing Your Booty Shelf: Intense At-Home Workout Without Equipment

Hey there, fit fam! Are you ready to sculpt that booty into a work of art? Well, you’ve come to the right place! In this article, we’re going to dive into the top 10 upper butt exercises that will help you grow your booty shelf right in the comfort of your own home — no equipment needed. Let’s get those glutes firing and those gains coming!

Introduction

So, you want to tone up your upper butt and create that perfect shelf? Look no further! These exercises are designed to target those glute muscles and get them working hard for you. Get ready to feel the burn and see the results!

1. Squat Pulses

• Stand with your feet shoulder-width apart.
• Lower into a squat position.
• Pulse up and down slightly in the squat position.
• Feel the burn in your upper butt with every pulse.

2. Donkey Kicks

• Get on all fours, with your hands under your shoulders and knees under your hips.
• Lift one leg and kick it up towards the ceiling.
• Squeeze your glutes at the top of the movement.
• Lower your leg back down and repeat on the other side.

3. Glute Bridges

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, squeezing your glutes at the top.
• Lower your hips back down and repeat.
• Feel the burn in your upper butt as you bridge up.

4. Fire Hydrants

• Get on all fours, with your hands under your shoulders and knees under your hips.
• Lift one leg out to the side, keeping your knee bent.
• Lower your leg back down and repeat on the other side.
• Feel the burn in your outer glutes with every lift.

5. Hip Thrusts

• Sit on the floor with your upper back against a bench or sofa.
• Roll a barbell or use your body weight to thrust your hips upward.
• Squeeze your glutes at the top of the movement.
• Lower your hips back down and repeat.

6. Bulgarian Split Squats

• Stand facing away from a bench or chair.
• Extend one leg back and place your foot on the bench.
• Lower into a lunge position, keeping your front knee over your ankle.
• Push through your front heel to return to the starting position.

7. Lateral Band Walks

• Place a resistance band around your legs, just above your knees.
• Step to the side, keeping tension on the band.
• Alternate sides, taking small steps, feeling the burn in your outer glutes.

8. Curtsy Lunges

• Stand with your feet hip-width apart.
• Cross one leg behind you and to the side, into a curtsy position.
• Return to the starting position and repeat on the other side.
• Feel the burn in your glutes as you curtsy.

9. Romanian Deadlifts

• Stand with your feet hip-width apart, holding a pair of dumbbells or a barbell.
• Hinge at your hips, keeping a slight bend in your knees.
• Lower the weights towards the floor, feeling the stretch in your hamstrings.
• Squeeze your glutes to return to the starting position.

10. Sumo Squats

• Stand with your feet wider than hip-width apart and toes turned out.
• Lower into a squat position, keeping your chest lifted.
• Push through your heels to return to the starting position.
• Feel the burn in your inner and upper butt with every squat.

Now that you have the tools to grow your booty shelf at home, what are you waiting for? Get that peach popping and rock those leggings with confidence! Don’t forget to amp up your workout with the ONE FREE Booty Boost Program available now. For more fitness tips, visit the Instagram profile: getfitbyivana. Have questions or business inquiries? Reach out via email at [email protected].

Go on, crush those upper butt exercises and watch your booty transform before your eyes! What’s your favorite exercise to grow your glutes? Let us know in the comments below!