Which are the most effective butt exercises? Here is the definite list of the nine best exercises.
Nine Best Butt Exercises
Incorporate these nine butt exercises into your workout to work that tight and firm butt.
Squats
This is one of the best exercises for the butt as it involves most of your muscle system. You can perform it by using:
- barbell
- dumbbell
- elastic band
- kettlebells
Variations: Front Squats, Plie Squats, Hack Squats, Barbell Overhead Squat, Barbell Squat to a Bench
Front Squats
Plie Squats
Hack Squats
When doing squats never let your knees go beyond your toes for safe lifting. Keep your back straight. Don’t experiment with weights if you are not sure that your arms can manage them. You can also check how to do a squat so you get the most out of the squat exercises.
Lunges
This is the second great movement that will bring your butt in a perfect condition. To make this exercise more effective you can use:
- barbell
- dumbbells
- kettlebells
- exercise ball
To do lunges, keep in mind the right knee and back position. Always keep your back as upright as possible, never flexing the spine. Don’t move your knees too far forward. When your thighs are parallel to the floor, straighten your torso to return to the starting position.
Variations: Exercise Ball Traveling Lunge, Barbell Decline Bench Lunge, Bodyweight Side Lunge, Dumbbell Forward Lunge Triceps Extension
Deadlifts
This exercise involves all the spinal erectors. It especially works the muscles of the hips, buttocks and the thighs. Be very careful with this exercise if you have back problems.
Variations: Dumbbell Deadlift, Smith Machine Stiff Legged Deadlift, Barbell Bicep Curl With Deadlift, Barbell Romanian Deadlift From Deficit
Back Extension
Hyperextensions – Back Extensions work not only the muscles of buttocks and thighs, but also your back.
Variations: Exercise Ball Back Extension With Hands Behind Head, Back Extension on Exercise Ball
Leg Press
Keep in mind the feet position as it influences different leg and butt muscles.
- Leg Press Machine With High Stance works on your gluteals and hamstrings.
- Leg Press Machine With Law Stance gives emphasis on your quadriceps.
- Leg Press Machine With Wide Stance makes you emphasize on your adductors.
- Leg Press Machine With Narrow Stance makes you emphasize on your quadriceps.
If you have back problems, you can replace squats with Leg Press.
Variations: Leg Press Machine With One Leg
Cable Back Kicks
Cable One Leg Kickback involves the biggest butt muscle. Cable Back Kicks allows you to develop shapely legs while increasing your muscle tone altogether.
Floor Hip Extensions
Floor Hip Extensions or Glute Kickbacks you can swing your leg straight or bend your knee. You need to hold a peak position for a couple of seconds. This exercise is very easy to perform and it gives very good results. Moreover, if you have no time or opportunity to go to the gym, you can do this at home or outdoors.
Hip Extensions with a straight leg
Hip Extensions with a bent knee
Variations: Standing Glute Kickback
Bridging
While doing bridge, you have to make sure that you feel the muscle contraction at the end of each exercise. As a variation, you can use:
- bench
- step platform
- bosu
- exercise ball
Variations: Alternate Leg Bridge, Exercise Ball Hip Thrust Bridge, Barbell Glute Bridge
Seated Machine Hip Abduction
This is an excellent exercise to increase your muscle tone at the upper part of your hip. Your butt will become rounded and will make your waist slimmer.
These are the most effective exercises that can make your butt look perfect. You can try different variations, depending on what you feel is right and most comfortable. The workouts can be done both indoor and outdoor. You can make use of machines, benches and stairs to help you to develop that perfect butt shape.
