86504083_XSAlmost every woman I know wants a more booty-licious backside.

And one of the best ways to get it is by incorporating moves that target your glutes and thighs—lifting, toning and tightening.

I’m talking about lunges and squats, baby!

There are sooo many ways to bust out these moves. Here are three of my absolute favs, that will not only help lift that booty and target your shoulders/arms, but can also help you avoid office chair ass.

Plie Squat

Targets butt and legs

  • Stand with your legs two to three feet apart, toes turned out; place your hands on your hips.
  • Push your hips back and lower your body until your thighs are parallel to the floor.
  • Pause, then slowly push yourself back to the starting position. That’s one rep.

Lunge Launch

Targets shoulders, arms, butt, and legs

  • Stand with feet hip-width apart, arms at sides.
  • Lunge backward with right leg, bending both knees 90 degrees.
  • Skipping in place, lift right knee to hip height and come up on ball of left foot; simultaneously swing left arm overhead. Return to backward lunge.

Dumb Bell Squat to Overhead Press

Targets shoulders, arms, butt, and legs

  • Hold weights at your shoulders, elbows bent, feet hip-width apart.
  • Bend your knees and lower until your thighs are nearly parallel to the floor.
  • As you stand, press the weights overhead until your arms are straight. Return to start. That’s one rep.

What are some of your favorite booty moves?

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