15 Butt Exercises You Can Do at Home
You don't need an expensive gym or fancy, overpriced equipment to work out your glutes, that large and important muscle group that is basically your butt. The simple exercises offered here will do the job. Do at least 10 reps of each, and do each set at least twice. To make any of these exercises more difficult, add free weights in each hand and you can also add a three- to five-second hold to any move to increase the difficulty. If you don't have weights, canned goods work, too.
Standing with your feet together, lunge forward with one leg and bend the knee at a 90-degree angle. Don't let your knees pass your toes. Push back up to standing and repeat on the other leg.
This move is similar to a stationary lunge, except with these, you lunge out to one side bending at the knee and pushing off back to center. Repeat on the other side.
For this move, you start out the same as with a stationary lunge, but you keep the momentum going forward. Lunge forward with one leg, but the back leg then comes forward and passes the front leg straight into another lunge.
Do a stationary lunge, but then instead of pushing back up to a standing position with your back leg, push past standing and up into a jump, switching legs in midair. Raise your arms to help drive your motion up for height, not forward for distance. Land as softly as possible and repeat with the other leg.
Stand with your feet shoulder width apart in front of a step, workout bench, or even a chair (just make sure it's stable). You can hold dumbbells in each hand if you want to make it more challenging. Start with your right foot, and place it on the step. Bring your left foot up to join it and back down. Repeat 10 to 15 times on each leg.
Standing with your feet shoulder width apart, slowly bend at the knees keeping your back straight and chest lifted. Squat down as far as you can go, as if you're sitting in a chair, without your knees passing your toes and slowly lift up, then repeat.
Get into the squat position and hold it. Then move in the shape of a box. Start with your right foot and step as wide as possible to the right. Then move your left foot to the right, bringing yourself back to the starting squat position. Step back and to the right as wide as possible with your right foot, and then bring your left foot back and to the right, bringing you to the starting position. Step as wide to the left as possible with your left foot and then bring your right foot to the left. Step as far left and forward as possible with your left foot and then bring your right foot forward and to the left, all while maintaining the squat position.
Very similar to a squat, with a plié you stand with your feet slightly further apart than shoulder width and turn your feet out. From there, the movement is the same. Lower yourself down and rise up, squeezing your glutes as you go.
Lie on your back with your knees bent, and your feet flat on the ground. Place your hands palms-down on the ground under your shoulders with your fingers pointing away from you. Slowly lift your hips toward the ceiling. Squeeze your glute muscles and push up to the tabletop position. Hold for a few seconds and lower down. Repeat until the muscles are fatigued.
Lie flat on your back. Bend your knees and plant your feet flat. Place your arms flat on the floor at your sides. Squeeze your glutes, and use them to raise your hips to the ceiling. Make sure to keep your shoulders planted in place on the ground. Lower and repeat.
Get into the bridge position, but instead of lifting your hips up with both feet planted, pick one foot up and straighten your leg. Do your bridge with one leg raised. Lower and repeat raising the other leg instead.
Get down on the ground on all fours: hands below your shoulders and knees below your hips. Brace your back with your core (no arching), and lift your right leg up and back, keeping your knee bent. Lower it, and repeat on the other side.
Lie flat on your right side. Extend your legs making a straight line with your body. Lift and lower your left leg, and repeat 10 to 15 times, then switch sides.
Lie on your stomach. Lift both legs and both arms off the ground, extended out making an X. Open and close your arms and legs as if you are doing jumping jacks (without the jump).
This move works the outer glutes. Envision a skater and their side-to-side movement. You are going to mimic this. Pushing from the left, leap out to the right. Go as far as you can (at least arm's width), landing lightly on the toes of your right foot and reaching out to touch the floor with your hands. Then leap back to the left, grazing the ground with your hands as you land. Concentrate on your glutes pushing you off and your abs staying engaged.
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