7 Best Glutes Exercises To Get Heart Shaped Ass

Rounded, lifted and firmer booty? If that is your goal, then you found the right workout for you. Get that heart shaped ass with this workout challenge designed to target all the muscles in your butt. Do this workout for at least 14 Day.

Incorporating glute workouts into your routine can help strengthen and tone these muscles, leading to a more defined and get heart shaped ass in 14 day.

1. Alternating Reverse Lunges

The lunges are generally particularly effective for the leg and butt muscles. In addition to the simple lunges, there is also a variant that particularly targets the buttocks: the alternating reverse lunges. If your fitness level allows, you can add dumbbells for this exercise.

1. If you want to train with dumbbells, hold a dumbbell in each hand. Stand with your feet hip-width apart and straight.
2. First, take a step back with your right leg and bend your knees to 90 degrees. Breathe in as you do this.
3. As you breathe out, return to the starting position.
4. Repeat the process with the left leg.
5. Do 3 sets of 10–15 repetitions for each leg.

Make sure to tense your stomach throughout the entire exercise to avoid bad posture. If you want to intensify this exercise, you can stand on a slight elevation and lunge downwards from there.

2. Curtsy Lunges

Another variation of the simple lunge is the Curtsy Lunges. What’s special is that they target the entire gluteal muscles and, when performed, stand out from other buttocks exercises.

1. Stand with your feet shoulder-width apart and cross your arms over your chest.
2. Now take a step backwards past your left leg with your right foot. Bend both knees and breathe in throughout the movement.
3. As you breathe out, come back to the starting position. Repeat the process with your left foot.
4. Do 3 sets of 10–15 repetitions for each leg.

3. Kickbacks

This exercise for the butt primarily targets the gluteus maximus through a one-sided stretch. You will need a mat for this exercise. Depending on your needs, you can add a fitness band.

1. Get on all fours on your mat. If you want to do the exercise with a resistance band, slip your left leg in above the knee. At the other end of the band is the heel of your right foot. Keep your back straight by contracting your stomach.
2. Contract your butt muscles as you extend your right leg back so that it forms a horizontal line with your torso. Keep the top position short.
3. Now bring your leg back down slowly and in a controlled manner.
4. Do 3 sets of 10–15 repetitions for each leg.

4. Squat

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