Here are seven butt exercises that really work. You can do these amazing exercises without the need for any equipment. Check them out now.
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1. Single-leg Glute Bridges
Lie on your back on the floor and put your hands to the side. Relax the upper body. Tighten the abdominal area. Straighten out one leg, and then bridge up and hold to that position for a couple of seconds. Then, bring your hips and the leg down. Repeat the movement to the opposite side.
Single-leg Glute Bridges
Start with one set of 5 reps, and then progress to 10 repetitions. Perform this exercise in a smooth, controlled movement with a good contraction at the top, specifically in the glutes and a little bit of the hamstring. The intensity can be light to moderate, depending on your fitness level. The purpose of this exercise is to target the glutes.
2. Sumo Squat to Heel Raises
Begin in a nice, upright standing position. Feet are more than shoulder-width apart and toes are pointing out. Put your arms together in front of your chest. Squat down, go back up halfway, then lift your heel and stand on your toes. Repeat the movement.
Sumo Squat to Heel Raises
Start with 1 set of 5 reps, and then progress to 10 repetitions. Perform this exercise in a smooth, controlled movement and work on the glutes in getting out of the bottom position on the first part of the exercise. The second part of the exercise target the glutes and calves. The intensity can be light to moderate. The purpose of this exercise is to target the glutes at a different range of motion.
3. Fire Hydrant
Start in a four-point kneeling position. Maintain proper alignment with the head, shoulders and hips. Tighten the abdominal area. Lift one knee out to the side, and then bring it back down. Repeat the movement to the opposite side.
Fire Hydrant
Start with one set of 5 reps, and then progress to 10 repetitions. Perform this exercise in a smooth, controlled movement with a good contraction at the end position. The intensity is light. The purpose of this exercise is to target the gluteus medius, a different part of the glutes.
4. Single-leg Squat from Box
Begin in a nice and upright sitting position. Lift one leg and straighten it out. Stand on the other leg, then sit down. Repeat the movement.
Single-leg Squat from Box
Start with one set of 5 reps on each leg, and then progress to 10 repetitions. Perform this exercise in a quick movement and with a good contraction at the top of the glutes and hamstring. The intensity can be light to moderate, depending on your fitness level. The purpose of this exercise is to target the glutes from 90 degrees to straight leg.
5. Single-leg Romanian Deadlift
For this exercise, you use some sort of resistance like a kettlebell. Begin in a nice and upright standing position. Hold the kettlebell in front. Stand on one leg, then extend your free leg backward as you hang one hand with the kettlebell on the floor. Go back to start position and repeat the movement to the opposite side.
Single-leg Romanian Deadlift
Start with one set of 5 reps on each side, and then progress to 10 repetitions. Perform these butt exercises that really work in a smooth, controlled movement with a good contraction of the glutes and hamstrings at the end of the movement. The intensity can be light to moderate base on your fitness level. The purpose of this exercise is to target the glutes.
6. Step-ups
Stand in front of a box. Step up one leg and follow with the other leg. Then, bring down one leg, follow with the other leg. Reverse side and repeat the movement.
Step-ups
Start with one set of 5 reps, then progress to 10 repetitions. Perform this exercise in a smooth, controlled movement and work on contracting the glutes and hamstring when moving yourself up on the box and on the way back down. The intensity can be light to moderate. The purpose of this exercise is to target the glutes and hamstrings.
7. Hip Thrust From Bench
Lean your upper body back on the bench and hold the dumbbells over your hips. Press your body up, and then bring it down. Repeat the movement.
Hip Thrust From Bench
Start with one set of five to 10 reps. Perform this exercise in a smooth, controlled movement with a good contraction of the glutes and hamstrings at the top of the movement. The intensity can be light to moderate, depending on how heavy the resistance you selected. The purpose of this exercise is to target the glutes.
These are the seven butt exercises that really work to target your glutes and your butt. Give these exercises a go.
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Take care!
Rick Kaselj, MS
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