Butt Exercises

Butt Exercises

Get Your Pistol Squats

Get Your Pistol Squats

Workouts focused on improving the strength and toning of the lower body. Pistol squats test the strength of your core, stabilizing muscles and the entire leg from glutes to ankles.

Abs, Butt and Thigh I

The sessions in this series will primarily focus on the Abs, Butt and the Thigh. We will also work out all the other major muscle groups and parts of the body. The workout format is very simple with easy to implement movements. Start with Warm Ups, progress to Main Movements followed by Cooldowns


Do your favourite pilates workouts at your own schedule

What Are Butt Exercises?

Stronger hips and glutes are extremely necessary to improve your stability and power in not just athletics but also on a day-to-day basis. To build your butt and get toned muscles, you need to perform butt exercises on a regular basis. Butt exercises may vary from simple squats to strength training, depending on your expertise level. Some of the best butt workouts include exercises such as glute bridge, hip thrust, walking lunges, frog pump, donkey kicks, and clamshell. People also use core exercises and even dancing for weight loss as a way to tone their buttocks. You can either learn a glutes workout from a professional trainer in a nearby gym or get online classes from experts. However, always try to start them under the supervision of an expert. They will not just help you learn the best techniques of the butt exercises but also introduce you to a better diet.

How Effectively Can We Do Butt Exercises At Home?

You can effectively perform butt exercises at home since many best butt exercises do not require any special machine or equipment. You can just learn the best glutes workouts online and perform glute exercises at home. Just make sure you set a proper routine and follow it regularly along with a balanced diet.

Who Can Do Butt Exercises?

Generally, anyone can do big booty workouts. You just need to consult a gym trainer before starting the butt workouts at home or the gym. In case you experience any trouble while doing big booty workouts, you can consult a general physician.

Who Should Avoid Butt Exercises?

Like everything else, butt exercises also have exceptions. You should not perform a bigger butt workout if you have the following issues: Those who have been through any surgery, sprains, or fractures should not perform butt fat burning exercises. Pregnant women should avoid difficult bigger butt workout as it can lead to imbalance and injury. If you have any hip injury or leg injury, avoid butt exercises as it can worsen the condition.

List Of Best Butt Exercises

There are a number of exercises that you can include in your workout for butt. Here are some of those best butt exercises: Bridge Jumping Squats Donkey Kicks Clamshell Walking Lunge With Weights

How To Do Butt Exercises?

Below is a step-by-step guide on how you can do glute exercises at home. Read and follow: Bridge One of the most basic yet extremely effective exercises in the workout for butt is the bridge. It not only works on your glutes and hip muscles but also tones your abs and back muscles. The exercise builds your core and glute strength. It is safe and can be done by beginners. To make it tougher and hence more effective on your butt muscles, you can add a resistance band around your knees and try other bridge variations. Here is how you can perform the basic version of bridges: Lie straight on a mat with your back on the floor and your knees bent. Both the feet should be on the floor with a shoulder-width distance between them. Now, place your arms at your side. Your palms should lie flat on the ground. Inhale and contract your abdominals and glute muscles. Press your feet into the floor and try to lift your hips off the floor. The position should look like you are forming a straight line from your shoulder to your knees, just like a bridge. Exhale and pause at the top for 5 seconds. Slowly lower your hips and get back to the starting position. This is one rep. Sets: Try to do 3 sets of 15 repetitions as a beginner. You can later increase the sets and repetition. Jumping Squats A powerful plyometric exercise, jumping squats is a great mix of jumping jacks and squats. It not only strengthens your glutes, quads, hips, calves, and hamstrings but also boosts your heart rate. However, if you have any injury of knees, hips, or ankles, try jumping jacks in your workout for butt only after consulting a physical therapist. Below is a step-by-step guide on how you can perform this at home: Begin by taking a squat position. Your feet should be slightly wider than shoulder-width distance and arms should be at the sides. Do not forget to engage your core muscles. Now, slowly lower your body to squat until your thighs are parallel to the knees. As you do this, pull your arms out in front of you and bring your palms together. From this squat position, propel yourself up. Push your feet at least 3 inches off the ground by extending your arms. Instantly squat back down. Your knees should be bent and your hands in the front. This is one rep. Sets: Start with 3 sets having 10-15 repetitions. Donkey Kicks No matter what the name is, donkey kicks are certainly one of the best glute exercises you should try. These kicks work on your glute muscles in ways that other butt exercises cannot. If you perform them correctly, they are good for targeting and firming your rear end. Not just this, donkey kicks also help in improving body stability and flexibility. If you have a desk job, this can work wonders in boosting hip and spine muscles while correcting body posture as well. Here is how you can do this exercise during a workout for butt: First, position yourself in such a way that your body is balancing on all your four limbs. The palms should be flat on the ground just under the shoulder while your knees should be hip-width apart. The spine should be neutral. Engage your core and lift your right leg off the floor. The left leg should be on the ground. Using your glute muscles, push your foot towards the ceiling and then pause. Make sure your hips and pelvis are pointed towards the ground. Return your leg to the initial position and repeat with your left leg. This is one rep. Sets: Complete 15 reps on each leg for 3 sets. Clamshell Though it is quite a basic exercise in the workout for butts, the clamshell is very good when it comes to stabilizing your pelvis. It targets gluteus medius and minimus that are often neglected when performing exercises like pistol squats and deadlift. This is why it is also considered one of the best glute exercises. Clamshell is also beneficial for hip strengthening that further helps in reducing the risk of lower-body injuries. If you are looking to tighten up your posterior, the clamshell can help you in that too. Let us give you a detailed guide on how to do this exercise: Begin by lying on your right side with your head resting on your right arm, legs stacked, and the left hand on your hip. Bend your knees and make a 90-degree angle with hips. Your feet should be in line with your buttocks. Now, while engaging your core muscles, try to lift the left knee as high as you can. Ensure that your feet should be together. The right knee should not go up from the ground and the hips should stay stacks. Hold the leg at the top for a few seconds and gradually lower it to the initial position. Repeat this exercise from the other side. Sets: You can begin by doing 3 sets of 15 repetitions on both sides. Walking Lunge With Weight Finally, it is time to add a bit of variation in the basic butt exercises. A walking lunge with weight is one such exercise that you can perform to build and tone your glute muscles while targeting your quadriceps. This also improves your balance and corrects body posture. As weights, you can pick dumbbells. Here is how you can perform this exercise at home or at the gym: Start by standing straight with a dumbbell in each of your hands. Your feet should be hip-width apart and spine straight. Now, put your left foot forward for about 2 feet. As you move, bend your left knee towards the ground until it is parallel to the floor. This is called the forward lunge position. You need to hold this position for a few seconds and then slowly return to the initial position. Repeat this lunge with your right leg. Continue this repetition in a walking lung pattern. Sets: You should try to complete 2 sets of 20 repetitions.

Benefits Of Doing Butt Exercises

Butt exercises are not just meant to give you fuller and toned buttocks, there are so many advantages attached to them. Here are some of the best benefits of performing butt exercises: Improve Stamina: If you search for how to increase stamina for running, you will find that many of the exercises are also butt exercises. This is because butt exercises such as jumping squats help in building stamina. Stronger glutes also improve stability and thus help in better running. Alleviate Back Pain: Workout for butt is known for alleviating back pain. This is because they strengthen your glutes and hips; thereby improving hip movement. This, in turn, saves the lower back from the pressure of body movements that may cause pain. Increase Athletic Performance: Those who want to be a better athlete should try workout for butt as it can improve their jumping skills, running skills, agility, stamina, and muscles. Prevent Knee Pain: Just like back pain, glutes workout also takes away the knee pain by strengthening lower body muscles. It stabilizes the pelvis that further takes away the pressure from the knees. With a strong butt, your body can stay stable for a longer time and will not experience knee pain. Decrease Body Fat: Butt exercises burn a lot of body fat and help in maintaining weight. You also get big booty and strong muscles that also improve your looks.

Disadvantages Of Doing Butt Exercises

Thankfully, there are not many disadvantages of glutes workout. Some minor troubles that may be of concern are: It may lead to injuries or strains if you do not perform the butt exercises carefully. If you over perform the butt kickers exercise, it may cause pain and soreness in muscles.

Dos & Don’ts

Taking precautions and choosing the right technique is very important when you are performing a workout for butt. Here is the list of dos and don’ts you should keep in mind if you are planning to do butt exercises: Do’s Always perform warm-up when you are starting glutes workout. It helps in preventing muscle spasms. Try to wear loose and comfortable clothes to ensure proper movement of your body. This is especially crucial when you are performing any butt kickers exercise as it needs you to freely move your body. For this, there is nothing better than comfortable clothes. Eat a diet rich in various nutrients to complement your bigger butt workout. Maintain a buffer of at least two hours of the meal before or after doing butt fat burning exercises. Don’ts Do not perform butt exercises if you feel a sprain or strain that does not go away even after 2 or 3 days. Do not repeat the exercises in a bigger butt workout as it will create monotony and make your workout boring and less effective. If you are a beginner, do not try weight lifting when doing glute exercises at home without guidance from an expert.

Things Required To Do Butt Exercises If You Are At Home & Gym?

Most of the butt fat burning exercises do not require any specialized equipment. This is why people also perform butt workouts at home with much ease. However, there are some basic requirements you must consider. Below are both the basic and a bit special equipment you may require when doing a workout for butt at home and gym: Comfortable clothes Mat Weights such as dumbbells and kettlebells Water bottle Gym shoes Strong internet connection in case you are taking online classes for glutes workout

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