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If you’re looking to build a strong butt, you want to perform exercises from all angles. Your butt plays a key role in hip extension, abduction, and rotation, and selecting exercises that target each movement pattern will help sculpt and strengthen your glutes . Lock your ankle and, keeping your knee slightly bent, curl your heel toward the ceiling, keeping your hips pressed into the ball.
Performing squats with some hand-held weights directly works your glute muscles and therefore build them to be stronger. This gives you a bigger bum. Some other exercises that can help with this are jumping squats, walking lunges, banded side steps, just to name a few. Lift your hips to come into a bridge position with a neutral spine.
BUTT EXERCISE TIPS
Let’s take a look at the best exercises to improve glute strength, size, and function. “If you sit on one of your most valuable resources most of the day, with what I like to call ‘dead ass,’” he says. Step onto your box with your right foot and drive your left knee up toward your chest, bringing your knee to hip height. Straighten your knees and bring your right foot back to your starting position. Stand with your feet wider than hip-width apart and core engaged. Step backward with your left foot, landing on the ball of your left foot and keeping your heel off the ground.
Repeat for reps, then switch sides. Help build strength in the muscles around the hip joint and improve the stability of the torso. They’re one of the most impactful exercises on glute development, Gilles says. Looking for the best butt workouts? Read on for 15 great glutes exercises. Lunge variations are beneficial for toning the legs while strengthening the glutes.
Exercises and Strategies for a Bigger, Firmer Butt
B. Keeping knees bent, lift left leg behind body until thigh is almost parallel to the floor. Externally rotate hip slightly to engage the glute med as well as glute max. Point toes and place left hand on hip.
Diet is just as important as exercise when you want to grow muscles and increase strength. It is essential to refuel your muscles with the right foods for repair and growth after a workout. Protein-rich food sources are most effective for muscle building.
Best Activation Exercises to Target the Glutes
Your glutes will thank you. Stand with your feet hips-width apart and hands on your hips . Pause for a second, then push through your right heel as you extend both legs and take a large step forward with your left foot, lower into a lunge, and continue. Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. This is your start position.
Shift your weight into your right foot and place the toes of your left foot on the ground about an inch behind your right foot, so there is tension in the band. Exhale as you kick your left leg back about six inches. Avoid arching your back and keep your knees straight. Inhale as you return your left foot to the starting position. Bang out the banded butt exercises shown above with a high-quality resistance band that travels better than arguably any other piece of fitness gear. Why not sneak in a few biceps curls while you’re at it?
Standing kickbacks with band
Then, keeping weight in left foot, take a big step back with right leg, crossing it behind left leg. Make sure hips stay facing forward. Lauren Mazzo has been working as a health and fitness writer and editor since 2015 — including six years at Shape, where she was formerly the senior editor. She's certified as a personal trainer and fitness nutrition specialist through the American Council on Exercise and is currently working on her health coach certification. In 2015, she graduated from Ithaca College with a B.A.
Immediately swing your left foot behind you to tap the toes of your left foot to the floor. Jump your right foot to the right and land lightly on the ball of your right foot with your knee bent. Swing your right leg forward as you simultaneously straighten your right leg and jump, bringing your right knee to hip height. Now hop your right foot forward, and left foot back, and drop into a lunge on the other side. Now lift your right foot off the floor, bringing your knee toward your chest, and stopping when you've hinged your hip to about 90 degrees.
Drive the right knee up until it forms a 90-degree angle. Begin in a low lungeing position with right foot forward, left foot back. Both legs should be bent at 90 degrees, torso parallel to floor, right hand on right thigh, and left arm extended, fingertips on mat. Stand tall with one hand holding onto something for support.
Land lightly on the ball of your left foot and immediately lower your right foot back into a lunge, moving directly into the next rep. Take a big step back with your right foot and drop into a low lunge, bending both knees 90 degrees. Stand with your feet hip-width apart and core engaged. Lie faceup with your knees bent and your feet hip-width distance apart.
Wondering how to get a toned bum? It's all about your glutes and including effective butt exercises to target them in your workout routine. There's no quick fix for an overnight butt boost, but you can see real results in mere weeks. Stand upright with your feet hip-width apart. Move one foot back and bend both knees .
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