Those who say that they don’t want better buttocks are only kidding themselves. Defined glute muscles don’t only make you look good in your outfit but help prevent injuries and improve athletic performance as well. Including some of the best butt exercises in your routine will help you walk, run, and jump better.
It is no secret that most of us avoid glute exercises which leads to an unevenly shaped body. Since we don’t walk enough and hardly take the stairs anymore, our glutes are usually weak. Even when we move, we predominantly use our quads. Weak glutes can cause hip, knee, and low back pain. Athletes with weak glutes are highly vulnerable to serious injuries like a hamstring strain or ACL tears.
The best butt workouts target the entire set of muscles. Looking for exercise recommendations to build a perfect body? Check out the revolutionary artificial intelligence-based trainer - FITCOACH for dynamic workout recommendations. Track your progress in the app to reach your goals faster.
Apart from being a basic lower body exercise, squats are the most important exercise for hips (and legs). Gluteus Maximus is the largest muscle in the lower body and squats effectively works it. This exercise is great for the thighs, calves, hips, and the core as well. There are several variations to it that you can try if squats hurt your knees.
How to do squats: Position your feet at hip-width and bend your knees into a squat. Ensure that you do not extend beyond your toes. You can add weight at the shoulder level or at sides to increase intensity. Keep the torso upright and ensure that your heels don’t lift from the ground. Perform 3 sets of 8-12 repetitions.
Step-ups are a really good exercise for the buttocks. One thing that you should have is a platform high enough to make you bend your knees to a 90-degree angle. Step-ups can be performed on the stairs (the second stair should be good enough) as well and you can use the handrail for support if needed. When doing this exercise, concentrate all the weight on the stepping leg and push into the heel to lift the body.
How to do Step-ups: Begin with placing your right foot on the second step or a platform. Press into the heel to step up and touch the toes of the left foot to the step or platform. Keep the right foot on the step and bring the left foot back down to the floor. You can add weights or bend the knee into a lunge to increase the intensity of the exercise. Repeat the same 12-15 times and do 2-3 reps.
Another staple in the butt workout regime, lunges are a great exercise for the glutes. The stance of this exercise pushes you hard to use your glutes (both on the back and front of your leg) to stabilize your body, which works them well. They are great to work the calves, hamstrings, and quads. Lunges have so many variations, which makes it a great exercise for glutes. The back foot can be placed on an elevated platform to increase the intensity. Walking lunges are also great to work your butt and thighs. However, you should avoid this exercise if you have knee problems.
How to do Lunges: Start by assuming a staggered position wherein one foot is forward and the other one is behind about 3 feet apart. Bend both knees into a lunge; the back knee should approach the floor. Don’t go in the lunge leaning towards the front knee and keep your upper body straight. Do 3 sets, 12-15 repetitions in each.
A kickboxing workout is exhaustive as it works the entire body. The controlled free kicks, sidekicks, back kicks, and roundhouses are great for your butt, thighs, and hips. Including punches in a combination works the upper body and the abs making them stronger. A person can lose up to 500 calories in a 45-minutes kickboxing class. Search kickboxing classes near me on Google and attend one as soon as possible.
The Glute Bridge directly burns fat in the glutes and hamstrings, when performed correctly. This exercise strengthens the lower back and improves hip mobility as well, which makes it great for desk job employees. There are several variations of this exercise like the single-leg Glute Bridge, medicine ball Glute Bridge, barbell Glute Bridge, etc. You can do the hip thrust as well in which you lift your upper body on your arms that are parallel to your legs.
How To Do Glute Bridges: Lie on your back on a yoga mat with your face up. Bend your knees and position your feet at hip-width. Place your hands palm down on your sides. Push your heels into the ground and lift your hips as high as possible. Exhale as you lift and inhale you lower your hips back to the ground. You can squeeze the glutes at a maximum stretch as well. For added intensity, use a resistance band around your thighs.
Apart from these, you can perform clamshells, standing kickback (with a band), deadlift, kettlebell swing, and many more. Consult your trainer for the best exercises for your body type.