The absolute best exercises for your butt are on this list which features the exercises that will provide you with the quick results you’re craving and includes step by step diagrams to make the process extremely easy for you!
Three of the four muscles in the gluteal muscle group make up each human's butt, the gluteus maximus, gluteus medius, and gluteus minimus. Keeping these three muscles toned and fit is important for overall health and strength. However it is the panniculus adiposus muscle that is primarily responsible for the shape of an individual's butt.
This list focuses on the top butt exercises and includes workouts that include yoga mats, steps, barbells, dumbbells, and yoga balls. If you’re not into all of the extra equipment, don’t worry – there are plenty of exercises for your butt that use simple, traditional workout methods as well. There's something for everyone who is looking for the best butt exercises.
Select a pair of dumbbells with the desired weight; bend at the hips and knees, grabbing the dumbbells with an overhand grip and maintaining proper alignment with your back. Slowly stand up without allowing your lower back to round. Lower weights back to the floor.Reps: 20-25, increasing as necessary
Targets: lower back, butt, biceps
Put desired weights on the barbell; bend at your hips, avoiding putting pressure on your lower back. Grab the bar with an overhand grip. Maintaining proper posture with your lower back, pull your torso up and thrust your hips forward until you're standing up with the barbell. Squeeze your butt while raising then gently lower bar to the floor. Repeat.Reps: 10-15, increasing as necessary
Targets: lower legs, hips, butt, lower back, torso
Single Leg Deadlift
Choose light dumbbells for this exercise. Stand on your left foot and lift your right foot behind you, bending your knees until your right leg is parallel to the floor. Bend hips forward, slowly lowering your body as far as possible (your right leg should almost be touching the floor). Pause for a few seconds then push back to the starting position.Reps: start with 10 and increase
Targets: calves, butt, upper leg, hips, thighs
Single Arm Dumbbell Swing
Grabbing dumbbells with an overhand grip hold them at arm’s length in front of your waist, avoiding strain on your lower back. Bend at the hips and knees and lower your torso until you reach a 45 degree angle to the floor. Slowly swing weights between your legs. Keep your arms straight; thrust your hips forward and straighten the knees while swinging weights up to the chest and rising to a standing posture.Reps: start with 10-15 and increase
Targets: biceps, triceps, butt, upper legs