The butt is an important part of the body to enhance the overall outlook. What workout you are doing glutes are the ones that are involved majorly. The strength of the body majorly depends on your backside. Butt exercises impart overall body strength.
So, definitely, you should involve butt exercises in your workout routine for keeping muscles strong and healthy. Glutes are actually the largest muscle group of the body. If glutes are strong enough the chances of lower back pain are strongly reduced.
Glutes and Workout:
The position of squatting, and hinging forward depends upon glutes ability. Not even these simple exercises such as walking, running, hiking, going up and down depending upon glutes only.
Those who have stronger glutes can run in a better way without avoiding injuries. You can perform all moves with bodyweight but to make it more challenging, a resistance band or a stability ball can be used.
These butt exercises are good for glute muscles. Choose 2 moves down below and perform 15 repetitions each. Then rest for a minute and then repeat for 3 more rounds with a total of 4 rounds.
Here follows the butt exercises.
1. Mini Band Kickback is one best butt exercises
How to do:
Get on a floor mat with hands and knees. Use a mini band and put one end of it on the right foot and another end on the left thigh, just above the knees. Keep your core and abs tight, contract your glutes, and slowly kick back your right leg in a straight position.
When the leg is fully extended squeeze down the glutes for more seconds. Then return back to normal position. That’s one repetition.
2. Reverse lunge With Knee Drive:
How to do:
Start in a lunging position by keeping your right foot forward and left foot back. Make sure both legs are bent down at a 90-degree angle so that the body is parallel to the floor.
While lunging down keep your right hand on your right foot and left arm extended. Take the support of fingers to lunge down again. Push with your right leg and take a small jump into the air by lifting your left knee off the floor taking to the chest. Then reverse the movement to start it again.
3. Heel Elevated Split Squat:
How to do:
Stand on your right foot and keep the left knee bent and off the floor. For maintaining balance keep your hands in front and bent the right knee forward so that the left leg extends backside.
The left knee should be a few inches off the floor. You can keep a block so that you can have an idea of where your left knee touches. Then return to position. This is one repetition.
4. Butt Kicks:
How to do:
Start in a standing position with feet under your hips and hands by your sides. Then move in a running position so that your left and right heel touches your glutes. Stay at one position only. Then return back to normal position. Repeat the same. That’s one repetition.
5. Jumping jacks:
How to do:
Begin in a standing position and keep your hands by your side. Jump in the air and land with legs wide open. While jumping brings your hands overhead. You should make a star shape in the jump position. Jump again and land with legs back together on the floor and arms by sides. Then repeat.
6. Kettlebell Swing:
How to do:
Stand straight and keep your knees slightly bent and your torso should be maintained at an angle of 45 degrees. Hold the kettle ball with both your hands, keep your arms straight and extend it towards the floor.
Do it all in one motion such as squeezing your glutes, straightening your legs, pushing your hips back and lift the torso. Keep your hands and core straight and bring the kettlebell to the height of your chest. Bring it in between your thighs and straight back again. That’s one repetition. Repeat. This workout is great for butt exercise.
7. Bear Crawl:
How to do:
Basically, you need to crawl by taking the support of leg fingers. Start with shoulders over wrist and knees under hips. Your entire body should be lifted up a few inches off the mat.
Step your left hand and right foot forward at the same time then followed by your right hand and left foot. Keep your back straight and hips stable. 3 steps move will count as one repetition.
8. Roll up jumps:
How to do:
Take the position on the mat in a seated position with knees bent and feet on the floor. Keep your arms at the sides and palms pressed down on the mat and fingertips facing forward. Rollback on your shoulders and lift your hips off the mat and then extend your legs straight into the air.
Then roll forward and bent down at legs to return the feet to the floor. Push through your feet and stand and jump straight up. Keep your arms at the sides and land on the mat with folded knees this counts as one repetition.
9. Stability Ball Hips Thrust:
How to do:
On a stability ball adjust yourself so that your arms are placed behind your head and elbows wide. Keep your upper back pressed on a stability ball. Keep your feet flat on the ground and bent your legs with hips above the floor.
Lean back on the stability ball and lift your hips towards the ceiling until the body is parallel to the floor. Then return to start again. This counts as one repetition.
10. Step-up:
How to do:
Start with keeping a block in front of you. You can use a stair too. Then stand straight on the block or stair by keeping your hands on your waist and feet under your hips.
Step right foot onto a stair or bench and pull your left knee towards your chest. Reverse movement to start again. That counts as one repetition.
11. Banded Glute Bridge:
How to do:
Lie down on the mat and wrap a resistance band around your thighs, keep your knees bent. Keep feet flat on the floor and arms on the floor. Keep your core engaged and press into heels and squeeze your glutes so that your hips are raised towards the ceiling.
Tension should be maintained on the band till the move completes. Hold in that position for a few seconds and lower down to start again.
12. Isometric Glute Bridge:
How to do:
Lie down on the mat with your back and knees bent and feet flat on the floor. Keep your arms beside. Engage your core and squeeze your glutes to lift your hips off the floor.
Keep your upper back straight on the ground and maintain distance between chin and chest. Hold in that position for 30 seconds and return back to the normal position. Counts as one repetition.
13. Weighted Good morning:
How to do:
Stand with your feet shoulders wide part. Hold the weights in both hands and bend your arms. Place the weights onto the shoulders. This is your start position. Keep your knees slightly bent and your body straight.
Slowly hinge forward so that your upper body is parallel to the floor. Hold for a second and come back to normal position.
14 . Banded Leg Lift:
How to do:
Get onto your hands on the floor and wrap a resistance band around your thighs. Straighten your left leg and raise it into the air.
Make sure that leg is in line with the hips and parallel to the floor. Keep your glutes engaged and lift a leg to a couple of inches then lower it to hip height. That’s called one repetition.
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If you are following your workout schedule consistently then you will be able to see results in a period of 4 to 6 weeks. The maximum musculature and body composition of your butt require a period of 6 months to a year.
Super strong glutes can be achieved by following a consistent workout for a good period of time. Glute bridge, squats, and butt kick work better. Practice different butt exercises.
Squats are one of the great lower body workout. They help in building a strong butt and legs. While squatting down make sure you go deep into the squat and try for different squat positions to work on different muscles.
