If you’re looking for a well-rounded booty, Contreras and Simmons both say barbell hip thrusts are the golden ticket. “Other exercises work your hamstrings and glutes, but done right, this works solely the glute,” says Simmons.
“Trainers tell women to do squats, which only work your lower glutes, so lots of women don’t work their upper glutes,” says Contreras. “I recommend this exercise above any other. It works both your upper and lower gluteus maximus and gets the highest activation of any exercise I’ve measured.”
Try getting the hang of the exercise without weights, then gradually add to your load. Be sure to adjust your feet and back positioning until you feel you’re working mostly your glutes, and avoid arching your back by keeping your ribcage down and abs engaged during the movement. “If you don’t know the form, don’t be afraid to ask for help,” says Simmons. “If something feels uncomfortable, you’re probably not doing it correctly.”
Other top picks include clamshells, kickbacks (a.k.a. donkey kicks), and lying side abductions.