Want to look and feel great in those skinny jeans? Our list of the best butt exercises includes moves that target every aspect of this muscle from squats to lunges.
Women are becoming increasingly concerned with having fabulous butts, they are beginning to realize that a nice, firm butt will make them look sexier. If you are on of these women, there are exercises that you can do that will help you get the butt that you want.
Your buns or buttocks are made up of the gluteal muscles or “glutes”. There are a number of great exercises that you can do to strengthen and shape these muscles, exercises that will also firm, tone and lift your butt.
Here are a few exercises that will help you achieve that:
Contents
1. Squats
Squats are a compound, multi-joint exercise that works all of your gluteal muscles at the same time. Squats will strengthen and lift your glutes while adding more shape to your butt. Squats should be the first butt shaping exercise you perform after a good 5-minute warm-up. Start with your own body weight and take it slow and easy until you learn proper form.
Start with your own body weight and take it slow and easy until you learn proper form. Simply spread your feet so that you have a good balanced stance, and lower your butt down while maintaining a straight back with your head and eyes facing straight ahead. Squat down until your upper thighs are parallel with the floor and you feel the strain on your upper thighs and buttocks. Hold briefly then push yourself up with your thighs until you are standing. Slow, steady, and deep squats will lift and shape your buttocks, don’t avoid them.
Squat down until your upper thighs are parallel with the floor and you feel the strain on your upper thighs and buttocks. Hold briefly then push yourself up with your thighs until you are standing. Slow, steady and deep squats will lift and shape your buttocks, don’t avoid them.
Here is a great video tutorial on How to Do a Squat Correctly:
2. Step Ups
Using the stair-stepping machine or climbing and later running upstairs will strengthen and shape your legs and greatly strengthen and tone your glutes. If you don’t have access to either, find a strong solid bench or box 18-24 inches tall and start stepping up with one leg and then the other.
Up, up, down, down over and over again, for as long as you can.
3. Lunges
Using only your bodyweight and later with a barbell across your shoulders or holding a dumbbell in each hand, plant one foot firmly and step off or lunge with one leg, bending at the knee. Maintain control over your body as you lunge and then as you push back with the forward leg and return to your standing position. Alternate legs and repeat.
You can also do side lunges, walking lunges and reverse lunges, all great for your glutes.
Here is a great video tutorial on How to Do a Lunge Correctly:
4. Leg Curls (Optional)
If you have access to a leg curl machine, a sturdy bench with a curling attachment at one end, lie on your stomach and hook your heels under the curling attachment and pull the weight up toward your buttocks. Intended to exercise the hamstrings, those muscles on the back of your leg, this machine can do wonders for tightening and shaping your buttocks. If you have access, finish your glute workout with leg curls.
Intended to exercise the hamstrings, those muscles on the back of your leg, this machine can do wonders for tightening and shaping your buttocks. If you have access, finish your glute workout with leg curls.
Conclusion:
The gluteus is a large muscle group, and it’s not uncommon for it to be neglected. It’s important to incorporate exercises into your exercise routine that fully engage this large muscle group. I’ve recommended three of my favorite butt-sculpting exercises that can be done at home. These include squats, lunges, and Step-Ups.
All three of these exercises are compound movements that incorporate several muscles groups at once. They simultaneously work the core, quads, hamstrings, and glutes while also working your upper body strength and balance!
Start firming and toning with these basic exercises to build up your glute muscles, you’ll be well on your way to getting the shapely and firm butt that you want.
