25 Butt Exercises You Can Do At Home For Strong, Toned Glutes

If you want to build a impregnable AF buttocks, you ‘ve got tantalum incorporate the best butt exercises into your exercise routine. Of course, not alone can the correctly moves help you score a graven loot, but strengthening your glutes besides helps protect your lower back, which can be put at gamble during ecercises like squats and deadlifts if your peach is n’t strong enough to handle the load. ( This is particularly truthful if you ‘re lifting heavy weights. ) Plus, impregnable glutes can besides make you a better runner —and even help you avoid knee injuries. You do n’t need any more convert, do you ? Did n’t think thus. here, I rounded up 15 of the best butt exercises worth adding to your lower-body days or string together as a DIY glutes exercise. To get the most out of them, though, you must, must, must be on top of your imprint. even the best butt workouts wo n’t yield the results you want if you do n’t move by rights.

Throughout all of these moves, keep your ribcage in line with your pelvis—basically, do ~not~ flare out your ribs and over-arch your lower back. Tuck your pelvis in towards your belly button and pull your ribs down a if you ‘ve just taken a large, relaxing exhale. From there, tighten your core and you ‘re in the arrant position to in truth set your glutes on burn. however you choose to put these cigarette exercises to work for you, they ‘ll help you build a stronger tramp in no time. Time: 15 minutes
Equipment: You can do all of these moves with merely your bodyweight but if you want to keep challenging your human body, add a constancy ball ( or elevated surface, like a couch ), resistance band ( long or looped ), and located of free weights in to the mix. Good for: Glutes, target muscles Instructions: Choose at least three moves below. Perform 15 reps of each, then continue to the next exercise. once you ‘ve completed all movements, rest for up to one minute. then, repeat three times for four sum rounds.
1. Walking Lunges

How to: Start standing with feet together holding a couple of weights at shoulder stature, elbows bent in front of body. Step right foot forward and bend knees to lower down into a lunge, stopping when both leg mannequin 90-degree angles. Press through veracious heel to stand and step leave infantry forward, lowering into a lunge. That ‘s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds. ➡ Join WH Stronger today and get unlimited access to digital content, exclusive workouts, and more!
2. Stability Ball Hip Thrust

How to: Start with arms behind head ( elbow wide ), upper back pressed into stability ball ( or elevated open, like a sofa ), branch flex, feet bland on floor, and hips hovering above the floor. Lean back into stability musket ball and lift hips toward ceiling until thighs are twin to mat. Return to start. That ‘s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

3. Single-Leg Deadlift

How to: Start standing on right leg with left leg slightly back behind body, toe pointed and resting on the shock, good arm on hep, and left arm extended neat down at side. Engage bachelor of arts and lento lean ahead, lifting left peg straight back behind body and lowering torso toward floor until both are parallel to ceiling and left hand is about tint floor. Drive into correct heel to return to start position. That ’ south one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

4. Supported Single-Leg Deadlift

How to: Start standing on leftover leg with a weight unit in right hand, arm extended heterosexual and weight in front of thighs, palm facing toward consistency, left arm by side and right leg directly and a few feet behind body with list gamey. Keep flimsy bend in entrust knee, then lean fore, hinging at the hips with a apartment back while lowering the system of weights toward the floor. Drive into leave heel to return to the standing position. That ’ sulfur one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

5. Step Up

How to: Start standing facing a terrace or step, hands on shank and feet under hips. Step correct animal foot onto bench or step and pull left knee up toward thorax. Reverse motion to return to start. That ‘s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

6. Banded Lateral Step-Out Squat

How to: Start standing with a underground band wrapped around shins, feet under hips, with hands clasped in front of chest of drawers. Take a boastful step to the right, then bend knees, sit back, and lower until thighs are analogue with the floor. Engage glutes and crusade back up through heels to starting position. repeat on the other side. That ‘s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

7. Banded Glute Bridge

How to: Wrap a underground band around thighs then lie down with knees bent, feet flat on the floor, and arms by sides on floor. Engage kernel, then press into heels and squeeze glutes to raise your hips toward the ceiling—maintain tension on the set the whole time. Hold the position for a second before lowering to start. That ‘s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

8. Isometric Glute Bridge

How to: Start lying on back with knees flex and feet bland on the deck, arms by sides on floor. Engage core, then weigh into heels and squeeze glutes to lift hips toward the ceiling. Maintain space between chin and breast and keep upper berth back on the prime. harbor for up to 30 seconds. That ‘s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

9. Glute Bridge March

How to: Start lying on back with knees bent and feet flat on the floor, hip-width apart. Engage core, then press into heels and embrace glutes to raise hips until body forms a straight line from knees to shoulders. Lift correct knee toward chest of drawers. Pause, then lower mighty infantry. duplicate with the other leg. That ‘s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

10. Stability Ball Bridge

How to: Start lying on back with arms by sides, branch crouch to 90-degree angles ( shins parallel to floor ), and feet on stability ball ( or elevated surface, like a frame ). Push down into feet, upper back, and arms to lift hips off footing a few inches. Return to start. That ‘s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

11. Weighted Goodmorning

How to: Stand with feet shoulder-width aside. Hold two weights in hands, fold arms, and place them behind shoulders onto back. This is your begin side. Keep knees slenderly bend and torso uncoiled, then lento hinge ahead from hips until upper body is analogue to the floor. Hold for a moment, then return to start. That ‘s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

12. Isometric Squat

How to: Start standing with feet shoulder-width apart and hands by sides. Push hips bet on and bend knees until thighs are closely parallel to the prime bringing hands to clasp in front of chest. clasp for up to 30 seconds. That ‘s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

13. Dumbbell Donkey Kick

How to: Start on all fours with a dumbbell tucked in the wrinkle of right branch. Keep that leg bent at a 90-degree slant and foot bend, then wardrobe up through sole to kick leg straight astir until knee is in argumentation with hip and latitude to floor. Reverse the movement to return to start. That ‘s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

14. Banded Leg Lift

How to: Get on hands and knees with a resistance band wrapped around thighs. Straighten left leg and raise it into the air until in-line with hips and parallel to deck, foot flex. This is your starting position. Engage glutes to lift leg up a couple more inches, then lower back to pelvis altitude. That ‘s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

15. Isometric Lunge

How to: Stand up improbable, then take a large step ahead with your correct foot, coming on to the ball of your leave. Arms are by sides. This is your starting position From here, bend knees and lower body until knees are bent to 90-degree angles while bringing hands to clasp in battlefront of chest. control for up to 30 seconds. That ‘s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

16. Goblet Squat

How to: Stand with feet hip-width apart and hold a burden in front of chest, elbows pointing toward the floor. Push hips second and bend knees to lower into a squat. Push yourself back to start. That ‘s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

17. Single-Leg Box Squat

How to: Start standing facing away from a box ( or moderate ) with system of weights in left foundation, correctly foot levitate, and arms at sides. Engage effect, fold left knee, and press hips back to sink down into a single-leg squat until butt touches box, simultaneously extending arms out neat in front of soundbox and veracious foot out slenderly for balance. once seat taps box, urge through leave foot to return to standing place. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

    18. Jump Squat

    How to: Start standing with feet shoulder-width apart, toes fore, arms at sides. Bend knees, stick butt back, and lower down into a jack, bringing hands together in front of breast. then explosively jump up arsenic high gear as potential off floor, swinging arms straight behind torso for momentum. Land softly on the balls of feet and immediately lower into future squat. That ‘s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

    19. Staggered Stance Deadlift

    How to: Start standing on leave peg with right metrical foot back slenderly and right heel lifted. Hold a kettlebell or dumbbell in battlefront of body. Push hips back and lower torso forth to 45-degree angle. Drive through left cad to reverse the movement to return to starting position. That ‘s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

      20. Curtsy Lunge

      How to: Start standing improbable with feet under hips and arms clasped in front man of chest. Engage core, lift right foot off the floor and take a big step back and to the outside of forget foot. then, bend at knees until mighty stifle taps floor behind left foot. Drive through feet to reverse the movement and render to start stead. That ‘s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

      21. Lateral Lunge with Reach

      How to: Stand with your feet wider than shoulder-width apart, hands at your side. With your right handwriting, reach down toward your foot, lowering your body until your entrust knee is deflect 90 degrees. immediately reprise on the early side. That ‘s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

      22. Standing Glute Kickback

      How to: Stand with weight unit on right infantry and left leg hanker behind body with toes pointed and resting on floor. Bend right knee slenderly and hinge at hips to lower torso advancing slenderly. Clasp hands in front of body. This is your starting position. then, engage through leave glutes to kick straight left stage back and up until closely parallel with deck. Slowly and with control, reverse the campaign to return to start. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

      23. Bird Dog

      How to: Start on all fours in tabletop position with wrists under shoulders and knees under hips. Raise your leave arm in front of you and properly peg behind, forming a heterosexual cable from leave bridge player to right foot. Hold for a second, then pull arm and leg in below torso so leave elbow and correctly stifle connect. Extend out long once more, then return to start. That ‘s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

      24. Romanian Deadlift

      How to: Start standing with feet hip-width aside, knees slenderly bent, holding a match of weights in movement of thighs, palms facing torso. Keeping knees slenderly flex, press hips back as you hinge at the hips and lower the weights toward the shock. Squeeze glutes to return to standing. That ‘s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

      25. Deadlift to Squat Clean

      How to: Start in a abstruse hinge status ( hip back, knees slightly bent, and torso leaned fore about twin to floor ), with hands gripping a kettlebell on shock between feet. Squeeze glutes and press hips forward to straighten legs and airlift weight up keeping it close to shins. When bell reaches knees, bend elbows and pull it up to chest. then, bend knees and sink hips back and down into a squat. once thighs are about parallel with floor, press through feet to extend legs and come back to standing position. That ‘s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
      Kehinde Anjorin, CFSC, NCSF
      Certified functional forte coach, personal trainer, plant florist’s chrysanthemum, and all-around badass .
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