Whether you feel your butt is too flat, too big, not perky enough – it doesn’t mean you can’t have a sexy rear end, far from it. In fact, you just need to know what butt exercises to incorporate into your workout to help lift, firm tone and shape your lower body. To help you with this, I’ve included my favourite top 10 butt exercises below, along with video instructions.
As for my own personal journey in regards to sculpting and building my glutes 🙂 – I have flat butt genetics – meaning I’ve had to find and incorporate exercises that are going to have the most impact in transforming my legs, hip, butt and thighs.
Whether you want to reduce and define your butt or build and sculpt it, each of these butt exercises deserve a place in your lower body workout. You can alternate the following between your various workouts or dedicate 1 day per week to your glutes and lower body – in amongst your normal training regime – to really have an impact.
Ok, lets get started… 🙂
Butt Exercises
1. Walking Lunge
With your chest out and your midsection firm, place your hands on your hips and step forward with a large stride. Bend both your knees as you lower your body downwards. Your back knee should be nearly touching the floor. As you are pushing up and virtually at the top of your lunge step forward with the other leg repeating the lunge movement with the opposite leg. Continue with this sequence to complete your set. Then swap starting with the with opposite leg. Keep yourself steady throughout the exercise. DO NOT allow your knees to go beyond your toes.
2. Plie` Squat
Stand with your legs and feet wide apart. Have your knees and toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Holding one end of a dumbbell with both hands in front of you. Make sure your back is straight and don’t lean too far forward. Now bending your knees squat leaning into your heels as low as you can, depending on your flexibility. Push yourself back up again squeezing your butt and inner thighs.
3. Dumbbell Stiff Legged Deadlift
Stand with your feet apart. Have your midsection firm, chest out and shoulders back. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles.
Keep your dumbbells at arms length. Now squeeze your butt and hamstrings raising your body back up to standing position so your dumbbells are in front of your thighs.
Caution: this exercise is NOT recommended for folk with lower back problems
4. Reverse Stationery Lunges
Lunge back with your right leg. Lower your body by bending your left knee (which is your front leg) and your right knee (which is your back leg) so it’s almost in contact with the floor. Raise yourself back up and and repeat to complete your set. Then swap legs lunging back with your left leg.
Keep your midsection firm throughout the movement.
5. Fitball Glute Bridge
Lie flat on your back with your arms by your sides, have your legs bent and the soles of your feet on top of the FitBall.
Pressing your feet into the fitball, raise your hips and butt off the floor, squeezing your glutes. Pause and then lower yourself back down again, ensuring you keep your midsection firm throughout the movement.
6. Step Ups off a Bench or Step
Standing in front of your step or bench, start with your left foot first stepping up onto the bench, bringing your right foot up behind you, making sure that both of your feet are securely on the bench at the top of the movement.
Now lower your right foot down again, followed by your left foot. Don’t stomp your feet when stepping up and down. Keep it soft, control your movement and don’t let yourself just drop back down to the floor.
Now swap feet starting with your right foot up first, followed by your left foot and so on.
7. Frog Butt Booster – killer butt exercise..
This looks totally weird but works.
Laying over the top of an exercise ball, have your legs bent behind you, with your knees pointing out and the soles of your feet touching.
Raise your legs up squeezing your butt. Then lower them to starting position. And repeat.
8. Stationary Lunges
Lunge forward with your left leg. Lower your body by bending your left knee (front leg) and your right knee (back leg) so it’s almost in contact with the floor. Return to starting position.
Keep your midsection firm throughout the movement. And your front knee should point in the same direction as your front foot.
Repeat this exercise to complete your set. Then swap leg lunging forward with your right leg.
9. Split Squat – Bench
Stand in front of a bench with your hands on your hips. Extend your right leg back and place the top of your foot on top of the bench.
Keeping your upper body upright, lower yourself down flexing your left knee and hip.
At the bottom of the movement push yourself back up again driving through your left heel extending your left leg so you’re at starting position.
Repeat this for the required amount of reps and then swap over repeating the same movement on the opposite leg.
10. Squats
Stand with your legs about shoulder width apart. Have your arms either out in front of you or folded in front of your chest. Have your toes pointed slightly outwards.
Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your thighs are parallel to the floor.
I’m demonstrating the beginniners version here.
Now squeeze your butt and thighs and push through your heels to bring yourself up to starting position.
Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing. Continue until you have completed the set.
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