A sexy, curvy bottom is in vogue, but the reasons to work out your butt are more than just skin deep. The gluteus maximus is the largest muscle in your body and is a major source of power and strength. So in the interest of building brawn and beauty, Health Fitness Revolution has compiled a list of the best butt exercises to help you get your rear in gear.
This is a no-fuss, easy to do move that works! Stand with your feet planted wider than shoulder width apart, holding your arms straight out in front of you. Lower into a squat, hold, and raise.
- Single Leg Ballet Kick
This move requires a bit of balance and coordination, but the payoff is a perky, tight butt. Stand up straight and look ahead. Keeping your chest up and shoulders back, lean over to touch your toe with one hand while raising your opposite leg as high as possible. Your back and raised leg should be perfectly aligned.
- Donkey kicks
Bust out the yoga mat for this one. Get on your hands and knees. Your hands need to be directly under your shoulders and your knees under your hip. Inhale, holding your abs in, and kick your left leg into the air. Bring it back down and repeat 10-30 times. Do the same for the right leg.
Want a rounder butt? Start doing lunges. This easy-to-do activity will sculpt your dream butt. They’re so easy: start with your feet together and then step out with your right foot, heel first. Lower your back leg until your shin is parallel to the ground. Flex your glutes in this position then raise to resting position. Just your bodyweight is fine when starting lunges, but over time you will need to add weight to keep your butt growing.
- Bear Plank Leg Lifts
Start in a plank position. Keep your hands spread at shoulder length and bend your knees, with one leg bent at a 90 degree angle. Raise that leg to the ceiling as high as you can while holding yourself in place. Lower, and raise again, repeating for 60 seconds. Switch legs.
- Glute Bridge
Lie with your back on the floor and your knees bent at 90 degree angle. Push down with your heels to lift your but and back, forming a bridge from your back to your lower knees.
- Prone Hip Extension
Find a padded bench and lie face down, with your legs hanging over the back side. Flex your core and raise your legs to hip height. Hold the legs for five seconds then slowly lower down.
Squats are in the highest echelon of all weightlifting activities and are the holy grail of booty building exercises.That being said, they are easy to mess up and you want to be sure to avoid injury. So get comfortable by starting with bodyweight squats, then graduate to dumbbell or barbell squats. And, above all, remember to stretch so you are flexible!
Now, plant your feet shoulder-width apart, turned out at a slight angle. (For barbell squats: Grab the bar at a shoulder width grip and rest it on your back, NOT YOUR NECK. Flex your lats to create a shelf for the barbell to rest properly.) Flex your abs and lower yourself into a sitting down position. Keep your head and torso straight in this process, the movement should all be in the bending of your legs. Lower yourself until your legs are at parallel to the ground. If you are flexible or comfortable going below parallel, great! Now, raise yourself up by thrusting with the power in your butt and hips.
Another great olympic lift that will build a tight, beautiful butt if done properly. Stand with feet at hip-width, shins an inch away from the barbell. Grab the bar just outside of your knees (you can use an alternating grip if lifting heavy weight). Keep your back straight, chest high, and abs flexed. Now lift, driving with the middle of your foot.
- Step Up
This activity requires an elevated surface, such as a bench or box, and it can be done with or without dumbbells. Simply start on the ground and raise one leg up on to the top of the elevated platform and then move the other up. Step back down in the same fashion.