Best Butt Exercises
What’s this summer’s most coveted accessory? A muscular butt! Check out these exercises and get ready for glutes to the max!
Millions of Americans are striving for a nice curvaceous shape to their glutes - but to do that you need muscle. The glutes are a large muscle group and, fortunately for some people, not difficult to isolate. According to a study by the American Council on Exercise, there are many exercises that effectively target the glutes. These strength-training moves, combined with consistent cardiovascular activity and a balanced, nutritious diet will give you the results you want.
Try the following exercises, all guaranteed to bring on the burn. Your goal should be three sets of 12 to 15 repetitions for each strength-training exercise, two to three days per week.
Squats
This ultimate booty workout works an entire group of muscles — the quadriceps, hamstrings, calves and of course, the glutes. If you are new to squats, try the basic version: stand with your feet hip-width apart and imagine that you are sitting back in a chair as you slowly lower your butt down, keeping your back straight and chest forward. Squeeze your butt and push through your heels to stand back up. Make sure to keep your knees behind your toes at all times.
A good variation for true beginners or for those concerned with their form is ball squats. Use a large stability ball against a wall to guide you as you squat. Advanced users should try squatting with a barbell or dumbbells.
Lunges
A lunge is basically a giant step forward, bringing your front thigh parallel to the floor so that your knee forms a 90 degree angle without going over your toes. Push through the front heel to return to starting position. You should only be working the leg that is forward for maximum results.
Like the squat, lunges can be performed without weight, or with barbells or dumbbells. There are also a number of variations, including the backwards lunge (step backward instead of forward) and the walking lunge (keep moving forward instead of returning to set position).
Hamstring Raises
Hamstring raises are guaranteed to burn your behind! On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs.
Hamstring raises can also be performed an exercise step. Lying on the floor with your butt pushed as close to the step as possible, bend one leg and put the heel of the foot on the step. Your other leg should be straight up. Push through the heel of the foot on the step to lift your butt off the floor a few inches, pushing the leg that is straight up towards the ceiling. Return to starting position and repeat.
Step-Ups
Stand with good posture behind a tall step or box while holding a dumbbell in each hand. Place your left foot on top and transfer your weight to that leg. Push down with your left foot (especially the heel), straightening your leg, to come up on top of the box. Use the left leg only; keep the right leg passive, especially as you initiate the step-up. Repeat on the same side for 12 to 15 reps and then change legs.
High-Resistance Cardio
Many people overlook the benefit of high-resistance cardio machines in sculpting the backside. The elliptical, treadmill and bicycle are all great choices for working your glutes to the max. The key, however, is to set the resistance as high as you can (or high incline on the treadmill). Don’t worry if your pace is slow and you can’t keep up with the speed-racer next to you. Slow, deep movements are more beneficial than quick, shallow ones if you are training to burn fat and sculpt muscle. Your cardio goal should be 20 to 45 minutes, depending on endurance.
Photos courtesy of American Council on Exercise
Hack Squat machines are really good for the Glutial buttimus area. Hack Squats are basically regular squats except the machine allows you to lean back on an angle. Try them out they’ll make you walk funny
I like the clean and press…even though it targets your back. If you really take advantage of the squat movement right before lifting the weight over your head, you can get a nice burn…especially if you use heavier weights than you would with a traditional squat, as I often do.
I’ve been doing lunges and boy do those work your butt! I did about 100 2 nights ago and can barely move today.
Another good butt exercise is laying on your back and putting the balance ball under your legs. You straighten your back almost like an upside-down plank and then pull your legs in for 15 reps.
I love anything with the balance ball, I’ll have to try that one. 100 lunges!? I’d be on crutches!!!
Building some muscle really is the key to toning up. Muscle requires more energy to maintain, therefore boosts your metabolism, and helps to keep the fat off.
Also squats are really one of the most important exercises when weight training. They provide such great all round benefits that they should be included to some extent in any training program, whether it be using body weight of weight training. Remember that when squatting, heels should stay on the floor, and your thighs should rest parallel to the floor at the lowest position. One full squat is worth 5 half squats.
Man I knew my butt would look good in that yellow bikini!! and the blue belt matches my purse!
obviously, there’s nothing like good old squats and lunges. also, take the stairs! people might look at you a little bit funny, but you can squat virtually anywhere. i try to do as many unassuming squats while i’m at work…picking stuff up off the floor, etc.
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