The Best Booty Workout

Leg kickbacks (quadruped hip extension)

This low load exercise is great for improving your range of motion, stabilizing your core and lower back, and targeting your glutes.

1. Start on all fours, in what is known as the quadruped position. Your hands should be aligned under your shoulders, while your knees should be aligned under your hips. Engage your core and ensure your spine is in a neutral position.
2. Trying to minimize any weight shift, lift your right knee off of the ground. Push your right heel backward and slightly upward toward the ceiling, straightening your leg. Avoid rotating your hips or shoulders — your glutes should be doing most of the work.
3. Return your leg to the starting position. This is one rep.
4. Perform 8–12 reps of 2–3 sets on each leg.