7-Day Booty Builder

A resistance-band exercise that strengthens the glute medius and outer hips through controlled side-step movements, enhancing hip stability, balance, and lower-body alignment.

A lower-body activation exercise using a resistance band to increase tension on the glutes and hips during a lifted bridge position, improving glute strength, hip stability, and posterior-chain engagement.

A lateral hip–strengthening exercise using a resistance band to target the glute medius and outer thighs, improving hip stability, balance, and lower-body control.

A glute-focused exercise performed on the floor using bodyweight resistance to drive the hips upward, improving glute strength, hip extension power, and overall posterior-chain activation.

A unilateral lower-body exercise with the rear foot elevated, emphasizing quad and glute strength, balance, mobility, and stability through a deep single-leg squat pattern.

A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.

A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.

A glute-isolating exercise using a resistance band to create tension as the leg extends backward, targeting the glute max while improving hip stability and lower-body control.

A glute-strengthening exercise performed with the upper back on a bench, driving the hips upward using bodyweight resistance to build glute power, hip stability, and posterior-chain strength.

A unilateral glute-strengthening exercise that elevates one leg to increase demand on the working side, enhancing glute activation, hip stability, and single-leg strength.

A glute-focused exercise performed with the soles of the feet together and knees open, emphasizing strong glute max activation, hip engagement, and fast-twitch posterior-chain work.

Marching Hip Raise builds strength and size in your glutes in a way many other exercises cannot. Glute strength is important for stabilizing your core, pelvis, and lower body.