Well, in Amber’s world, buns is that same as your butt. And I always get questions about a better butt. I want you to have a better butt, but for reasons beyond looking better in your jeans. Having strong glutes is great for preventing injuries, walking better, and overall better functionality.

But I know all of you just care about havin’ better buns and looking great! So enough mechanical jargon, let’s just get talkin’ about the exercises.

Split Squat or Bulgarian Squat: In this exercise you have the rear foot elevated behind you and either holding dumbbells or a barbell. While keeping most of your weight in the front foot, lower your body by bending your knee. Your strength and flexibility will dictate how low you go. At the bottom of the one leg squat, focus on squeezing your glutes to stand back up.

 Reverse Lunges: Another great exercise and it’s even a little tougher doing it off a platform. This exercise can be used with dumbbells or a barbell. Step your right leg behind your body, bending your left leg, lowering your hips and keeping your trunk upright. Lower your body until your left thigh is parallel to the floor and your knee angle is close to or at 90 degrees. At the bottom of the lunge, focus on squeezing your glutes and putting pressure in your front heel (not toes). Push hard through your left leg, as you stand up and return your right leg into standing position.
Make sure that your knee stays above your ankle and does not move past your toes.

 RDL: My ultimate favorite exercise. This exercise really engages the glutes and hamstrings. And because the knees are slightly bent it is a little easier on the lower back. This exercise starts from the top using either a barbell or dumbbells held with straight arms and the torso upright. When you start to bend over the back remains flat or slightly arched, the knees are typically bent slightly (about 10-20 degrees) and the hips move backwards with the shins staying more or less vertical, the weight should be back on the heels. Really focus on hinging at the hips. Go as far as your flexibility and form can handle. If your back starts to round that is too far. You’re hamstrings will let you know as they will start to “pull” if you are going to far.

 Two More Can Help:

Hip Bridge: This is a great move for a beginner. Lay on your back with knees bent, feet hip width apart, and hands placed on the floor next to your body. Squeeze your glutes and lift your hips off the ground. Do not force your hips too high so your body becomes arched. The body should be nice and flat. When finished, lower hips back down to the ground. Feel free to change the surface your feet are on to a bosu or ball.

 Band Step Outs: This is a great exercise to feel on your outer thighs. You need a band for this exercise. Step on a band with both feet about hip distance apart. You want to create resistance with the band, so crossing the band and pulling it close to your body will make the bad tighter. With knees slightly bent, and pelvis in neutral alignment step one foot out to the side. Make sure not to turn your foot out. Slowly step your foot back in. Do multiple repetitions on one side before switching to the other leg.

This is the stop out position. Note: she does not have the band crossed in front.

 Add these exercises into your workout to increase your glute strength and perk up those buns.