Your Best Butt Workout
If you're looking for the most effective butt exercises, The American Council on Exercise has the answer for you. They commissioned a study designed to determine which exercises target the glutes in the most effective way and the moves below highlight the best moves for your backside. Many of these exercises target other muscles in the lower body, making this a great overall lower body workout.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses
or other conditions and modify any exercise that causes pain or discomfort.
Equipment Needed
Various weighted dumbbells and a step or
platform.
How To
- Warm up with 5-10 minutes of light cardio
- Perform this workout in a circuit-style, doing one exercise after the other with little or no rest in between exercises
- Complete the circuit 1-3 times
- Click on the links/pictures to view detailed instructions for each exercise
Squat Stand with feet hip-width apart and hold medium-heavy weights over the shoulders or at your sides. Keeping the abs engaged, bend the knees and lower into a squat, keeping the knees behind the toes and the back straight. Push into the heels to stand up and repeat for 12 reps. |
Step Ups
Stand behind a 15-inch platform or step, weights in hand. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Step back down and repeat all reps on the right leg before switching to the left. Complete 12 reps on each side. |
One-Legged Squat With a ball supporting the back, lean against it and lift one foot off the floor (keep the toe resting lightly on the floor) and lower into a one-legged squat, just a few inches down. Push through the heel and repeat for 12 reps and switch legs. Hold weights for added intensity if desired. |
Lunge
Stand in a split stance, with feet about 3 feet apart, holding weights for added intensity if desired. Bend the knees and lower into a lunge, keeping the front knee behind the toes. Keep the torso straight and abs in as you push through the front heel and back to starting position. Repeat for 12 reps on each leg. |
Quadruped Hip Extensions On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle and pushing the bottom of the foot towards the ceiling. At the top of the movement, the hip, thigh and knee are all in alignment and parallel to the floor. Lower and repeat for 16 reps before switching sides. Add ankle weights for more intensity or, as in this example, hold a dumbbell behind the knee. |
