{"id":4281,"date":"2025-12-03T08:09:49","date_gmt":"2025-12-03T08:09:49","guid":{"rendered":"https:\/\/tonedbooty.com\/?p=4281"},"modified":"2025-12-09T08:12:39","modified_gmt":"2025-12-09T08:12:39","slug":"12-best-booty-exercises-for-women","status":"publish","type":"post","link":"https:\/\/tonedbooty.com\/es\/12-best-booty-exercises-for-women\/","title":{"rendered":"12 Best Booty Exercises for Women"},"content":{"rendered":"<p>Every woman deserves a strong, round, lifted, beautifully shaped booty \u2014 not for trends or social pressure, but because powerful glutes support confidence, posture, mobility, athleticism, and long-term health.<\/p>\n\n\n\n<p>But with thousands of exercises online, filters on social media, and influencers showing contradictory routines, it becomes difficult to answer one simple question:<\/p>\n\n\n\n<p>What are the most effective exercises for building the female glutes?<\/p>\n\n\n\n<p>Not the \u201ccute\u201d exercises.<br>Not the trendy ones.<br>Not the ones that leave you feeling a burn but no results.<\/p>\n\n\n\n<p>We are talking about the movements backed by science, biomechanics, and the experience of trainers who specialize in sculpting feminine lower-body shape.<\/p>\n\n\n\n<p>This guide gives you the <strong>12 best booty exercises every woman should know<\/strong> \u2014 whether you are a beginner, intermediate, home-workout lover, or gym lifter.<br>These moves target all three glute muscles, build lower-body tone, reduce hip dips, improve posture, and sculpt the roundness and lift most women want.<\/p>\n\n\n\n<p>Let\u2019s begin with the basics.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Understanding the Glutes: Why These 12 Exercises Work<\/strong><\/h1>\n\n\n\n<p>The female booty shape depends on the development of three muscles:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Gluteus Maximus<\/strong><br>Creates size, lift, projection, and lower-booty shape.<\/li>\n\n\n\n<li><strong>Gluteus Medius<\/strong><br>Adds roundness and upper-outer booty curve.<\/li>\n\n\n\n<li><strong>Gluteus Minimus<\/strong><br>Supports hip stability and contributes to outer-booty contour.<\/li>\n<\/ol>\n\n\n\n<p>To reshape your booty, you need a balanced program that targets all three.<br>These 12 exercises are chosen because they:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>isolate the glutes<\/li>\n\n\n\n<li>limit quad dominance<\/li>\n\n\n\n<li>reduce lower-back pressure<\/li>\n\n\n\n<li>suit beginners to advanced lifters<\/li>\n\n\n\n<li>build strength and shape without requiring heavy weights<\/li>\n\n\n\n<li>improve hip function and stability<\/li>\n<\/ul>\n\n\n\n<p>This is the ultimate, foolproof booty exercise list.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>1. Hip Thrusts<\/strong><\/h1>\n\n\n\n<p>If you could only choose one exercise for booty growth, this is it.<br>The hip thrust is the most glute-dominant movement ever studied.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>It loads the glutes in their strongest range of motion.<br>Unlike squats or deadlifts, hip thrusts keep constant tension on the glutes, especially at peak contraction.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How to Do It<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit with your upper back on a bench<\/li>\n\n\n\n<li>Roll weight (optional) onto the hips<\/li>\n\n\n\n<li>Drive through your heels and lift your hips<\/li>\n\n\n\n<li>Squeeze the glutes hard at the top<\/li>\n\n\n\n<li>Lower slowly under control<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beginners to advanced lifters<\/li>\n\n\n\n<li>Women wanting fast shape and volume<\/li>\n\n\n\n<li>Improving roundness and projection<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>2. Glute Bridges<\/strong><\/h1>\n\n\n\n<p>A simpler, floor-based version of the hip thrust.<br>Perfect for home workouts, beginners, and activation work.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>Bridges activate the glutes without engaging the quads too much.<br>When performed with slow, controlled reps, they provide excellent hypertrophy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Variation Ideas<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Single-leg bridge<\/li>\n\n\n\n<li>Banded bridge<\/li>\n\n\n\n<li>Weighted bridge<\/li>\n\n\n\n<li>Tempo bridge<\/li>\n\n\n\n<li>Bridge hold (isometric)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beginners<\/li>\n\n\n\n<li>Activation routines<\/li>\n\n\n\n<li>Women wanting a deeper mind-muscle connection<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>3. Romanian Deadlifts (RDLs)<\/strong><\/h1>\n\n\n\n<p>This hip-hinge movement is essential for building the posterior chain \u2014 glutes, hamstrings, and lower back.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>RDLs stretch the glutes under tension, one of the most effective ways to stimulate muscle growth.<br>They also help tighten and lift the lower booty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep a soft bend in the knees<\/li>\n\n\n\n<li>Push hips back, not down<\/li>\n\n\n\n<li>Maintain a neutral spine<\/li>\n\n\n\n<li>Lift by squeezing the glutes, not pulling with the back<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Building firmness<\/li>\n\n\n\n<li>Lifting the glutes<\/li>\n\n\n\n<li>Improving hip strength<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>4. Reverse Lunges<\/strong><\/h1>\n\n\n\n<p>A more glute-friendly version of forward lunges.<br>Reverse lunges reduce knee strain and shift more load into the booty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>The backward step creates a glute stretch and reduces quad dominance.<br>It also trains stability and unilateral strength, essential for balanced booty growth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beginners and intermediates<\/li>\n\n\n\n<li>People with knee sensitivity<\/li>\n\n\n\n<li>Building lower-glute roundness<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>5. Bulgarian Split Squats<\/strong><\/h1>\n\n\n\n<p>Often called the queen of lower-body exercises, this is one of the most effective moves for shaping the glutes and thighs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>The elevated back foot increases the range of motion, deeply stretching the glute.<br>Leaning slightly forward shifts pressure away from the quads and into the booty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep chest slightly inclined<\/li>\n\n\n\n<li>Push through the heel of the front foot<\/li>\n\n\n\n<li>Move slowly to maintain control<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Women wanting serious shape change<\/li>\n\n\n\n<li>Building symmetry<\/li>\n\n\n\n<li>Strength and tone<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>6. Step-Ups<\/strong><\/h1>\n\n\n\n<p>An underrated exercise that builds both glute strength and athleticism.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>Step-ups mimic real-life movement and engage the glutes during the lifting and lowering phases.<br>They create roundness on the side glute (glute medius).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use a bench or step at knee height<\/li>\n\n\n\n<li>Drive through the heel<\/li>\n\n\n\n<li>Keep torso tall<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Functional strength<\/li>\n\n\n\n<li>Upper-glute roundness<\/li>\n\n\n\n<li>Women training at home<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>7. Kickbacks<\/strong><\/h1>\n\n\n\n<p>Cable or banded kickbacks isolate the gluteus maximus, enhancing shape and definition without adding leg bulk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>They target the glutes through hip extension with minimal quad involvement.<br>Kickbacks also improve the mind-muscle connection.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Variation Ideas<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cable kickbacks<\/li>\n\n\n\n<li>Banded kickbacks<\/li>\n\n\n\n<li>Kneeling kickbacks<\/li>\n\n\n\n<li>Standing kickbacks<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beginners<\/li>\n\n\n\n<li>Sculpting roundness<\/li>\n\n\n\n<li>Improving muscle control<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>8. Side-Lying Leg Lifts<\/strong><\/h1>\n\n\n\n<p>This exercise directly targets the gluteus medius \u2014 the muscle responsible for the upper-outer booty curve.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>Side-lying lifts isolate the glutes without momentum.<br>They are especially effective for fixing hip dips and achieving a more rounded upper shape.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep hips stacked<\/li>\n\n\n\n<li>Lift slowly<\/li>\n\n\n\n<li>Don\u2019t swing the leg<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Home workouts<\/li>\n\n\n\n<li>Upper-glute sculpting<\/li>\n\n\n\n<li>Hip dip correction<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>9. Curtsy Lunges<\/strong><\/h1>\n\n\n\n<p>This exercise uniquely targets the side and upper glutes, helping build the curved shape most women want.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>The diagonal back step activates the gluteus medius in a stretching pattern that enhances shape.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep chest up<\/li>\n\n\n\n<li>Step behind the opposite leg<\/li>\n\n\n\n<li>Push through the front heel to rise<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sculpting the outer booty<\/li>\n\n\n\n<li>Balancing leg shape<\/li>\n\n\n\n<li>Improving hip stability<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>10. Frog Pumps<\/strong><\/h1>\n\n\n\n<p>Frog pumps have become a favorite among trainers because they create an intense glute burn and produce quick results when done consistently.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>The soles of the feet touch each other, forcing the glutes to do all the work while removing quad involvement.<br>They enhance roundness, projection, and overall muscle activation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep knees wide<\/li>\n\n\n\n<li>Lift fast, squeeze hard<\/li>\n\n\n\n<li>Perform high reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Finishing exercises<\/li>\n\n\n\n<li>High-rep burnout<\/li>\n\n\n\n<li>Home workouts<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>11. Abductions (Standing or Banded)<\/strong><\/h1>\n\n\n\n<p>Abductions target the side glutes, contributing heavily to the rounded silhouette at the top of the butt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>They place tension on the glute medius and minimus, helping shape the upper booty and reduce hip dips.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Variation Ideas<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Banded abductions<\/li>\n\n\n\n<li>Machine abductions<\/li>\n\n\n\n<li>Standing abductions<\/li>\n\n\n\n<li>Seated abductions<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Women wanting upper-booty roundness<\/li>\n\n\n\n<li>Sculpting hourglass shape<\/li>\n\n\n\n<li>Beginners to advanced trainees<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>12. Donkey Kicks<\/strong><\/h1>\n\n\n\n<p>This classic movement remains one of the best isolation exercises for the gluteus maximus.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Why It Works<\/h3>\n\n\n\n<p>Donkey kicks isolate the glutes through hip extension and encourage controlled, targeted contractions without engaging the quads heavily.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tips<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lift with control<\/li>\n\n\n\n<li>Keep hips square<\/li>\n\n\n\n<li>Avoid swinging the leg<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Best For<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beginners<\/li>\n\n\n\n<li>Activation routines<\/li>\n\n\n\n<li>Pump-style finishers<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>How to Combine These 12 Exercises Into Effective Workouts<\/strong><\/h1>\n\n\n\n<p>Knowing the exercises is only the first step.<br>Putting them together is what creates shape.<\/p>\n\n\n\n<p>Below are three sample workouts that use combinations of these movements for different goals.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout 1: Booty Growth Day (Strength Focus)<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hip Thrusts \u2014 4 \u00d7 10<\/li>\n\n\n\n<li>Romanian Deadlifts \u2014 3 \u00d7 12<\/li>\n\n\n\n<li>Reverse Lunges \u2014 3 \u00d7 10 per leg<\/li>\n\n\n\n<li>Step-Ups \u2014 2 \u00d7 12 per leg<\/li>\n\n\n\n<li>Donkey Kicks \u2014 2 \u00d7 15 per leg<\/li>\n<\/ul>\n\n\n\n<p>Best for building projection, lift, and lower-glute size.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout 2: Upper-Glute Sculpt Day<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kickbacks \u2014 3 \u00d7 12 per leg<\/li>\n\n\n\n<li>Side-Lying Leg Lifts \u2014 3 \u00d7 15<\/li>\n\n\n\n<li>Curtsy Lunges \u2014 3 \u00d7 12 per leg<\/li>\n\n\n\n<li>Banded Abductions \u2014 30 reps<\/li>\n\n\n\n<li>Frog Pumps \u2014 30 reps<\/li>\n<\/ul>\n\n\n\n<p>Best for building the bubble-booty shape and reducing hip dips.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout 3: Home-Friendly Booty Burner<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Glute Bridges \u2014 4 \u00d7 15<\/li>\n\n\n\n<li>Bulgarian Split Squats \u2014 3 \u00d7 8 per leg<\/li>\n\n\n\n<li>Donkey Kicks \u2014 3 \u00d7 12<\/li>\n\n\n\n<li>Side-Lying Leg Lifts \u2014 20 reps<\/li>\n\n\n\n<li>Bridge Pulses \u2014 40 reps<\/li>\n<\/ul>\n\n\n\n<p>Perfect for beginners or home workouts without equipment.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>How Often Should You Train These Exercises?<\/strong><\/h1>\n\n\n\n<p>For best results:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beginners: 2 booty workouts per week<\/li>\n\n\n\n<li>Intermediate: 2\u20133 workouts per week<\/li>\n\n\n\n<li>Advanced: 3\u20134 workouts per week<\/li>\n<\/ul>\n\n\n\n<p>Rest 48 hours between heavy sessions to allow recovery and growth.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Signs Your Booty Program Is Working<\/strong><\/h1>\n\n\n\n<p>Within a few weeks, you\u2019ll notice:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>better glute activation<\/li>\n\n\n\n<li>improved posture<\/li>\n\n\n\n<li>a firmer feel around the hip area<\/li>\n\n\n\n<li>greater stability during movement<\/li>\n\n\n\n<li>improved curves in jeans or leggings<\/li>\n<\/ul>\n\n\n\n<p>Within two to three months:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>visible lift and shape<\/li>\n\n\n\n<li>more roundness from the side<\/li>\n\n\n\n<li>tighter lower-glute area<\/li>\n\n\n\n<li>reduced hip dip appearance<\/li>\n<\/ul>\n\n\n\n<p>Consistency, not intensity, creates transformation.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Final Thoughts: The Best Booty Exercises Are the Ones You Perform Well<\/strong><\/h1>\n\n\n\n<p>Anyone can build a round, firm, lifted booty by training the right muscles with consistency and intention.<br>These 12 exercises form the foundation of glute development for all body types, all ages, and all fitness levels.<\/p>\n\n\n\n<p>If you focus on:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>controlled form<\/li>\n\n\n\n<li>consistent training<\/li>\n\n\n\n<li>glute activation<\/li>\n\n\n\n<li>progressive overload<\/li>\n\n\n\n<li>recovery and nutrition<\/li>\n<\/ul>\n\n\n\n<p>Your booty will change \u2014 not because of luck or genetics, but because you trained it strategically.<\/p>\n\n\n\n<p>Your glute journey is just beginning, and these exercises are the roadmap.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Every woman deserves a strong, round, lifted, beautifully shaped booty \u2014 not for trends or social pressure, but because powerful glutes support confidence, posture, mobility, athleticism, and long-term health. But with thousands of exercises online, filters on social media, and influencers showing contradictory routines, it becomes difficult to answer one simple question: What are the&#8230;<\/p>","protected":false},"author":1,"featured_media":4282,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[105],"tags":[147,148,150],"class_list":["post-4281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-booty-training-fundamentals","tag-best-booty-exercises-for-women","tag-glute-exercises-for-growth","tag-top-glute-exercises-list"],"_links":{"self":[{"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/posts\/4281","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/comments?post=4281"}],"version-history":[{"count":1,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/posts\/4281\/revisions"}],"predecessor-version":[{"id":4283,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/posts\/4281\/revisions\/4283"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/media\/4282"}],"wp:attachment":[{"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/media?parent=4281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/categories?post=4281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tonedbooty.com\/es\/wp-json\/wp\/v2\/tags?post=4281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}