Are you wanting to work your butt? As we are approaching the summer, many women want to work the lower body to feel more confident in summer clothing and swimwear. Before we move on to the exercises that can shape the butt, there is one factor that will really help, and that is nutrition. If you are looking to lose fat on your body, including the butt, then focusing on eating food that supports your health and fitness will greatly help your goals. Aim to eat delicious healthy food every day, make this consistent and you will see changes everywhere, as well as the butt.
If you are looking for a confidence boost with exercises targeting your lower body then these 5 movements will be great way to start today!
The fantastic part about working the butt (aka glutes) is that some of these exercises target other areas such as the legs, stomach and back. For example, the glute bridges will target the glutes as well as the stomach, back, hips and hamstrings. The sumo squat will target the glutes, hamstrings, quadriceps, calves and stomach. However, don’t just rely on these exercises to work the whole body, see them as a great addition to your weekly workouts.
Here are the 5 butt exercises.
- Glute Bridges – This movement is absolutely fantastic for working the butt. With a big squeeze at the top of the movement you will feel those muscles being used. How to do it: Lie on your back with knees bent and facing up, arms by your side on the floor. Plant your heels into the floor. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for a couple of seconds and squeeze before lowering down.
- Glute Kickbacks – This exercise is great for working each glute one at a time which allows you to really focus deeper on those muscles. How to do it: Begin on your hands and knees. Squeeze your buttocks as you raise one leg up extended behind you. Return to the start position and switch legs.
- Rear Foot Elevated Split Squat – This is another exercise that works wonders for working on a glute individually. You will feel the butt and legs being worked with intensity! How to do it: Stand facing away from a bench. Extend one leg back and place the top of the foot on the bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg. You can hold a dumbbell in each hand.
- Sumo Squat – Traditional squats are great for the glutes, however to target the muscles in other areas give the sumo squat a go in your workout routine. How to do it: Stand with your feet wider than hip-width apart, toes slightly turned out. Squat down, keeping your heels on the ground, your back straight and chest up. Return to standing whilst squeezing your butt. You can use a dumbbell or kettlebell to hold.
- Downward Dog Split – This move is great for the butt and legs as it works the muscles separately whilst getting you to work on balance, flexibility and strength. How to do it: Begin on all fours on the ground. Take a deep breath, release and push into downward dog by straightening the legs and lifting your hips and butt into the air. Push your hands and feet into the ground and relax the head between your arms. Exhale and lift one leg as high as you can while keeping it straight with a flexed foot. Lower the leg down, and repeat on the other side.
To put the pieces together try the example workout below. Take it slow at first to work on your technique, tempo and squeezing the muscles. Do not rush through the movement, focus on your body, and butt!
An Example Workout
If you are a beginner, start with 3 sets and 8 to 10 reps. If you have done these movements before or lifted weights work to 4 sets at first. Once you’ve reached the target amount of sets and reps see how you feel; if you still feel good do another set.
Perform the first three movements as a tri-set, back to back, 3 to 5 sets – 8 to 12 reps:
- Glute bridges
- Glute kickbacks (each leg 8 to 12 reps)
- Downward dog split (each leg 8 to 12 reps)
Perform the two movements as a superset, back to back, 3 to 5 sets – 8 to 12 reps:
As a beginner only use your bodyweight, if you have done these movements before and/or lifted weights then use dumbbells that you can comfortably use for the number of sets and reps.
- Sumo squat (if using a DB hold one weight in your hands with the arms extended and the weight between your legs)
- Rear foot elevated split squat (if using weights, hold a DB in each hand by the side of each leg)
Work your butt and feel fantastic as you shimmer through summer with these amazing butt exercises. Which is your favourite glute exercise?