15 Best Butt Exercises for Strong and Toned Glutes

September 6, 2023 Admin LifeStyle 0

Getting a strong and toned butt isn’t as hard as it seems. All you need are the right exercises to help you work towards your fitness goals…..CONTINUE READING

If you’re looking for a way to give your glutes an extra boost, these 15 best butt exercises will get the job done! From squats, deadlifts, and hip bridges to lunge variations, we’ve got all the moves covered that will sculpt your booty in no time.

So grab those gym shoes and let’s get started on this booty-boosting journey!

1. Plié Squat

Plié squats target the glutes and inner thighs, helping to shape and tone these areas. They also enhance lower body strength, flexibility, and balance.

Here’s how to do a Plié squat:

  1. Stand tall with your feet wider than shoulder-width apart. Turn your toes outward, aiming for a 45-degree angle. Keep your shoulders back, chest lifted, and core engaged.
  2. Slowly bend your knees, lowering your body straight down. Keep your torso upright and ensure your knees are tracking over your toes. Aim to lower until your thighs are parallel to the floor, but only go as far as comfortable.
  3. Pause briefly at the bottom of the squat, keeping your core engaged and maintaining a straight spine. Make sure your knees remain in line with your toes and do not cave inward.
  4. Drive through your heels to straighten your legs and return to the starting position. Squeeze your glutes at the top of the movement.

Suggested reps: 3 sets of 15 reps.

2. Walking Lunges

This glute exercise targets the quadriceps, hamstrings, glutes, and calves. It also engages your core for stability. The walking lunge not only strengthens these muscles but also improves balance, coordination, and flexibility.

Here’s how to do a walking lunge:

  1. Stand tall with your feet hip-width apart. Keep your core engaged and your hands on your hips or by your sides.
  2. Step forward with your right foot, landing with your heel first then your forefoot. Lower your body until your front knee is at about a 90-degree angle and your back knee hovers just above the floor. Make sure your front knee is directly above your ankle.
  3. Push through the heel of your front foot to lift your body up and bring your back foot forward to step into the next lunge.
  4. Continue the movement, alternating legs as you move forward.

Suggested reps: 3 sets of 15 reps.

3. Step-Ups

The Step-Up is a functional body resistance exercise that primarily targets the glutes, hamstrings, and quadriceps. It helps build lower body strength, improve balance, and enhance flexibility.

Here’s how to do a step-up exercise :

  1. Stand in front of a sturdy box or bench. The height can vary, but start with one that allows your knee to be at about a 90-degree angle when you place your foot on it.
  2. Place your right foot on the box. Push through your right heel to lift your body up until your right leg is straight. Bring your left foot up to meet your right on the box.
  3. Lower your left foot back to the floor, followed by your right.
  4. Continue the movement, alternating the leading leg for each set.

Suggested reps: 3 sets of 10-12 reps per leg.

4. Walking Squats

For beginners, you can perform this exercise without weights or reduce the length of the walk. For an added challenge, increase the number of steps, use heavier weights, or add a resistance band around your thighs.

Here’s how to do a walking squat:

  1. Stand with your feet hip-width apart. If using weights, hold them at your sides or at shoulder level.
  2. Lower your body into a squat, pushing your hips back and bending your knees. Your thighs should be parallel to the floor.
  3. Stay in the squat position and take a step forward with your right foot, then your left foot.
  4. Continue walking forward in the squat position for 10-15 steps, then rest. This counts as one set.

Suggested reps: 3-4 sets of 10-15 steps.

5. Bodyweight Squat

Unlike using weights, bodyweight squats only require the use of your own body, making it a convenient and accessible workout for anyone, anywhere.

Here’s how to do a walking squat:

  1. Stand tall with your feet hip-width apart and toes pointing slightly outward. Keep your arms by your sides or extend them in front of you for balance.
  2. Initiate the movement by hinging at the hips, pushing them back as if you’re about to sit on a chair. Simultaneously, bend your knees while keeping your chest lifted and back straight.
  3. Lower your body until your thighs are parallel to the floor or as far as your flexibility allows. Ensure your knees are aligned with your toes and not extending past them.
  4. Push through your heels to stand back up, straightening your knees and hips simultaneously. Squeeze your glutes at the top of the movement.

Suggested reps: 3-4 sets of 10-15 steps.

6. Barbell Hip Thrust

To make the most of this exercise and avoid injury, it’s essential to prepare properly. That means focusing on proper form and set-up.

Here’s how to do a barbell hip thrust:

  1. Sit on the floor and position a loaded barbell across your hips. Make sure it’s securely positioned before you begin.
  2. Secure your upper back against a bench or stability ball, keeping your feet flat on the floor.
  3. Push through your heels and thrust your hips upwards until you reach full extension of the glutes.
  4. Lower your body back to the starting position by bending at the hip and knee joints.
  5. Keep your torso in an upright position throughout the movement to ensure that you are targeting your glutes instead of other muscle groups.

Suggested reps: 3 sets of 6-20 reps, based on the weight being used.

7. Curtsy Lunge

A great alternative to traditional forward and backward lunges. This exercise engages different muscle groups at once (Glutes, quads, hamstrings, and inner thighs all at the same time), helping you hit multiple goals with one move!

Here’s how to do a curtsy lunge:

  1. Start by standing with your feet hip-width apart and toes pointing forward. Place your hands on your hips or extend them out in front for balance.
  2. Step your right foot diagonally back and across your left leg, bending both your knees.
  3. Lower your body until the right thigh is parallel to the floor and the left knee is bent at a 90-degree angle.
  4. Push through your heels to stand back up, bringing your feet together again in the starting position.
  5. Repeat on the opposite side.

Suggested reps: 3 sets of 10-15 reps on each side.

8. Barbell Squat

This powerful movement is a favorite among weightlifters and fitness enthusiasts for good reason. Not only does it work your quads, glutes, and hamstrings, but it also engages your core, back, and upper body for a truly full-body workout.

Here’s how to do a barbell squat:

  1. Start by standing with your feet hip-width apart and toes pointing out slightly. Place the barbell across your shoulders, resting it comfortably on top of your back muscles.
  2. Bend your knees and sit back, pushing your hips down and back until your thighs are parallel to the floor.
  3. Keep your chest up and keep your weight in your heels as you push through them to stand back up.
  4. Return to the starting position by pushing through your heels again.

Suggested reps: 3 sets of 8-12 reps.

9. Pistol Squat

The pistol squat, also known as the single-leg squat, is an incredibly challenging yet effective exercise. This advanced movement may be a tough exercise, but the benefits are undeniable, making it a worthwhile addition to any strength training routine.

Here’s how to do a pistol squat:

  1. Stand tall with your feet hip-width apart. Extend one leg straight in front of you while balancing on the other.
  2. Slowly lower your body by bending at your standing knee and hip. Keep your chest lifted and back straight. Aim to get your hip as close to your heel as possible.
  3. At the lowest point, your standing leg should be bent at a 90-degree angle, and your other leg should remain extended in front of you.
  4. Push through the heel of your standing foot to return to the starting position.

Suggested reps: 2 sets of 5 reps on each leg.

10. Sumo Burpee

The sumo burpee is a challenging total-body exercise that combines the power of a squat jump with the intensity of a burpee. This move is a great way to build strength and endurance while burning calories at the same time!

Here’s how to do a sumo burpee:

  1. Stand with your feet wider than hip-width apart, toes turned outwards. This is your Sumo stance.
  2. Bend your knees and lower your body into a squat, keeping your chest lifted and core engaged.
  3. Place your hands on the floor directly in front of you, between your feet.
  4. Jump both feet back so you’re in a high plank position, maintaining a straight line from your head to your heels.
  5. Lower your chest to the floor, then press back up (Optional).
  6. Jump your feet forward, landing in a wide stance outside your hands.
  7. Stand up, returning to the Sumo stance. This completes one rep.

Suggested reps: Do as many reps as possible for 30 seconds.

11. Sprinter Lunge

This functional move combines aspects of both cardio and strength work in one powerful motion – working several muscles simultaneously.

The Sprinter Lunge takes its name from traditional track & field sprinting maneuvers, as it mimics the running drills used by sprinters during their training.

Here’s how to do a sprinter lunge:

  1. Stand tall with your feet hip-width apart.
  2. Step your right foot back into a lunge, lowering your body until your left knee is bent at about a 90-degree angle and your right knee hovers just above the floor.
  3. Explosively push off your left foot, bringing your right knee up towards your chest as you jump vertically. Swing your arms as if you were sprinting.
  4. Land softly back into the lunge position to complete one rep. Perform all reps on one side before switching to the other side.

Suggested reps: Do 3 sets of 8 to 12 reps per leg.

12. Stationary Lunge

The stationary lunge, also known as a split squat, is a low-impact exercise that provides many benefits for your health. Not only does it help to tone and strengthen the muscles in your legs and glutes, but it also improves balance and stability.

Here’s how to do a stationary lunge:

  1. Stand tall with your feet hip-width apart. Take a step forward with your right foot and a step back with your left, maintaining a hip-width distance between your feet. This is your split stance.
  2. Bend both knees to lower your body. Your front knee should be directly above your ankle, and your back knee should hover just above the floor.
  3. Push through the heel of your front foot to return to the starting position. This completes one rep.

Suggested reps: 3 sets of 12-15 reps per leg.

13. Lateral Band Walks

A great dynamic exercise that primarily targets your gluteus medius, a muscle that is crucial for hip stabilization and often overlooked in traditional lower body exercises.

This exercise requires that you use a looped latex resistance band. Choose a band with an appropriate level of resistance – not too easy, but not so hard that it compromises your form.

Here’s how to do lateral band walks:

  1. Place the band around your legs. Depending on the level of difficulty, it can be around your ankles, above your knees, or just below your knees.
  2. Stand tall with your feet hip-width apart. Lower into a half-squat position by bending your knees and pushing your hips back. This is your starting position.
  3. Take a step to the right with your right foot, then follow with your left foot. Keep tension on the band throughout the movement and maintain the half-squat position.
  4. Continue stepping to the right for your desired number of steps, then repeat the movement to the left.

Suggested reps: Start with 2 sets of 10 steps in each direction and gradually work up to 3-4 sets.

14. Single-Leg Box Squat

Performing this unilateral exercise can enhance your strength, stability, and balance while targeting your glutes and hamstrings using a different angle.

You’ll need a sturdy box or bench for this movement. The height of the box should be slightly above knee level.

Here’s how to do the single-leg box squat:

  1. Stand in front of a box or bench that’s just high enough for you to sit on with one leg.
  2. Stand on your right foot and extend your left foot in front of you. Extend your arms straight out for balance.
  3. Slowly bend your right knee and push your hips back to lower your body towards the box. Keep your chest lifted and your left foot off the ground.
  4. Lightly touch the box with your glutes, but don’t fully sit down. Your right thigh should be parallel to the ground.
  5. Push through your right heel to stand up, returning to the starting position. This completes one rep.

Suggested reps: Do 3-4 sets of 8-12 reps per leg, depending on your current fitness level.

15. Romanian Deadlift

The Romanian Deadlift (RDL) is a strength-building exercise that primarily targets the hamstrings and glutes. It also works your lower back, core, forearms, and traps. The RDL can improve posterior chain strength, posture, and overall performance in sports and daily activities.

You’ll need a barbell with appropriate weight plates for this exercise. Alternatively, you can use dumbbells or kettlebells.

Here’s how to do the Romanian Deadlift:

  1. Stand tall with your feet hip-width apart, holding the barbell with an overhand grip in front of your thighs.
  2. Push your hips back and slightly bend your knees to lower the barbell along your shins. Keep your back straight and chest lifted throughout the movement.
  3. Lower the barbell until you feel a stretch in your hamstrings, usually around the mid-shin level.
  4. Push your hips forward and squeeze your glutes to return to the starting position. This completes one rep…..CONTINUE READING