The Best Butt Exercises at Home That Arent Just Squats

Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately. A. Start on hands and knees, hands facing forward, knees spaced evenly with shoulders. Do 20 reps, then pulse at the bottom of the squat for 20 seconds. A. Stand with legs shoulder-width apart, arms at sides.

This is considered an isolation exercise because there is significantly less engagement of the quads and hamstrings than is typical for other compound exercises like squats and lunges. If you’re looking to build a strong butt, you want to perform exercises from all angles. Your butt plays a key role in hip extension, abduction, and rotation, and selecting exercises that target each movement pattern will help sculpt and strengthen your glutes (2). This is the largest portion of your glutes, with a quadrangular shape (similar to a rectangle, but in 3D).

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It sits on the outer side of your hip, and it’s partially covered by the gluteus maximus. Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, https://www.cardahealth.com/post/what-are-the-5-components-of-fitness as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.

• A. Start balancing on slightly bent right leg, left leg hovering off the floor.
• By learning the essential movement patterns of bodyweight glute exercises at home, you’ll develop the ability to move through the full range of motion.
• However, the optional way to strengthen weak glutes is by optimizing your home workout.
• Then squeeze glutes and press through heels to raise hips off the mat to create a straight line with body, aligning knees, hips, and shoulders.
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• If needed, secure your balance by placing both feet on the box and then slowly lowering back down.

Curtsy Lunge

When your pelvis and glutes finally sync up, movement feels lighter, smoother, and way more natural. This guide breaks down simple alignment drills, glute activations, and beginner-friendly routines-plus how The… Hip thrusts are a favorite among trainers because they fully activate your glutes through their complete range of motion.

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Working with free weights like the barbell or dumbbells is the best way to combine strength, skill, and function. A. Lunge forward (here’s how to ace perfect lunge form) with left leg until knee is bent to 90 degrees directly over ankle, right knee pointing toward the floor. It’s important to give your muscles adequate time to recover.

For step-ups, you’ll need a platform high enough so that your knee is at a 90-degree angle when it is bent. You can also use the second step of a staircase while you hold onto the rail for balance. Squats are not only one of the best exercises to target the glutes, but they also work on your lower body strength in general. A mix of all modalities – barbells, dumbbells, and machines — is useful and can be rotated to keep training fun and stimulating.

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There isn’t a single “best” butt exercise since your glutes have three different muscles. However, squats are often regarded as one of the most effective and best butt exercises. Combine them with bridges, lunges, and side leg lifts to target all areas of the glutes. For enhanced results, incorporate equipment like resistance bands or the deep squat machine to support proper form and intensity.

The Romanian Deadlift

They are easy to target at home with bodyweight exercises. Pick 5-7 of these butt exercises /fitness/products/apps/mad-muscles.htm and string them together for a killer butt workout! I also love adding a few to my warmup to activate the glutes before a walk or run.

These athletic movements can activate and strengthen your glutes without needing advanced fitness levels or heavy weights. The gluteus medius is the second largest of the three glute muscles. It’s a bit more hidden compared to the entire glute maximus.

Single-Leg Glute Bridge

Also, performing butt workouts from different angles will help you achieve a strong, big butt. Working these muscles to meet your goals can help you achieve your goal, even outside of the gym. This glutes exercise is an enhanced version of the regular glute bridge. And while the latter is effective too, a home workout requires variation and a complex approach. A single-leg bridge is harder than a regular bridge, especially when you bring weights to the plait.

Lateral stepping

B. Pull heels toward glutes, lifting hips a few inches higher. A. Lie faceup with heels pressed into the top of the stability ball, gliders, or towel and arms extended by sides. Pressing through glutes, lift lower back a few inches off the floor.

Try any of the exercises below to target and strengthen your glutes. Simple but effective, jumping jacks are an old-school exercise most of us will remember from P.E. Start slowly while you build up the technique and your fitness, incorporating other bodyweight exercises into your routine as well. Then, increase the intensity by speeding up your jumping jacks. Start with basic moves like squats, lunges and box push-ups if you can’t do a complete push-up right now, focusing on form and mind-muscle connection over repetitions. Squat beginners will need to pay special attention to form.

As its name indicates, the G-max is not only the biggest gluteal muscle, it’s also the largest muscle in the human body. Give your legs the recovery they deserve with a cool-down that actually works. This simple, beginner-friendly routine helps your hips, glutes, and hamstrings unwind so you feel looser, stronger, and…

How Often to Do Butt Exercises

You’ll then want to instead stop just past your knees before coming back up – rather than going all the way down to the floor. Perform 3 sets of 6 heavy reps, with 3-4 minutes of rest between each set. Once you’re in your deadlift position, squeeze your glutes hard and push your knees out is madmuscles safe against your elbows.

min Barre: Glutes & Legs

While working on gluteus medius, you are supposed to do lateral step-ups. You can do both variations or alternate between them depending on what muscles you are working on that day more. Hip thrusts are among the most popular glute-building exercises nowadays, largely thanks to their promotion by the Glute Guy himself, Bret Contreas. In this training regime, the coach suggests banded hip thrusts with a barbell. However, it can be easily changed to any kind of weight for home workouts. While the previous exercises mostly target the gluteus maximus, this move targets the smaller gluteus medius and minimus.