As women, we care about our posture. Also, nobody likes it when our movements become restricted because of poor butt structure or strength. Butt workouts can help you to be more functional and prevent risks of injuries with stronger muscles and bones.
Do you want to learn the best workouts for butt? Here is a brief guide for you.
Best Butt Workouts For Women For A Toned Glute
Butt workouts tone your booty. Further, a toned butt offers proper support to your lower and stabilize the hip. So, you feel no discomfort while running, walking, or doing other physical activities.
Further, every butt workout majorly works on three specific muscles. These muscles are gluteus maximus, gluteus medius and gluteus minimus.
Gluteus maximus helps us to walk, jump, run, or do any other activity involving our butt, hips, and legs. Further, gluteus medius stabilizes our pelvic muscles, and gluteus minimus promotes hip rotation.
The workouts I have curated here will strengthen these muscles and help you achieve a more functional lower body.
Mini Band Kickback
This is an excellent exercise if you want to target gluteus maximus. Here, you will have to keep your butt steady, and all the movements will happen with your legs.
How To Practice Mini Band Kickback?
- It’s time to imitate your favorite feline or canine friend. You should sit on the ground on your knees and palms.
- Now, take a mini band and wear it. The band should be worn around your right foot, and it should be extended a little above your left thigh. In this way, you will be able to enjoy the maximum stretchability of the mini bands while exercising.
- Next, keep your abs tight. Following this step will make your core stronger. Now, kick your right leg back as much as you can. At this stage, you will feel a little contraction in your glute.
- When your right leg is fully extended, you can bring the leg back slowly to its original position.
In this way, you can complete one rep. Continue this for 3-5 sets, with each set comprising 10-15 reps.
Barbel Hip Thrust
This exercise is a little tricky, and you must do it when your trainer is around. Further, while raising the barbell, it is very important that you use your core strength instead of your back.
How To Practice Barbel Hip Thrust?
- You need to sit on the ground to start this exercise. Your back should be placed against a bench.
- Then, make sure that your feet are at the front and they are firm on the ground. This is important so that you do not lose balance while lifting the barbell.
- Next, keep your knees and lower back stable. Put leverage on the heels to raise the barbell with your arms.
- You will need to extend your hips to lift the barbell. However, make sure that there is no or minimal pressure on the back.
- Keep raising the barbell until your knees and shoulder form a straight line and your hips are fully extended.
Step-Up
If you want to improve your glute strength and shape, you can try the step-up exercise. This exercise targets your glutes and the hamstrings in your legs.
How To Practice Step-Up Exercise?
- Take a step or stool and place your right foot on it.
- Now, take dumbbells in your two hands and keep them aligned with your body.
- Now, leverage the heel of your right leg and stand on the stool or step with both legs.
- Further, put the left leg down.
- Complete the process in three sets with 10-12 reps in each set.
- Once you are done with the right leg, repeat the same practice with your left leg.
Bulgarian Split Squat
This spilt squat works on gluteus medius, gluteus maximus and gluteus minimus. So, this is one of the most effective butt workouts for you.
How To Practice Bulgarian Split-Squat?
- First, stand straight on the ground.
- Now, keep your legs apart at the front and back.
- Then, keep your back leg on a chair.
- Bend the knee of your front leg. You don’t need to touch the ground with your knees.
- Keep your hands at the front and gathered near your chest for the necessary strength.
Clamshell
Clamshell is an excellent exercise if you want to target the gluteus medius and gluteus minimus. It also targets your thighs and works on your pelvic floor muscles.
How To Practice Clamshell?
- Lie on one side on the floor.
- Now, your legs will be stacked one upon another.
- Then, bend your knees at a 45-degree angle and wear a mini-resistance band above the knees.
- Stabilize your pelvic bone and hips against the floor. Use your arms for proper support.
- Now, you have to raise your upper knee without causing any movement of the hips or pelvic bone.
- Keep the knee in the raised position for a while and return to the actual position.
- In this way, continue 10 times and complete a rep for one side.
- Once you are done with one side, repeat the process for the other side.
What Are The Workouts For A Bigger Butt?
Are you looking for big butt workouts? You can try weight training and other forms of exercises that bring an impressive enhancement in the structure and shape of your butt.
Here is an easy exercise that will help you have a firmer and bigger butt.
Jumping Squats
This exercise is a great way to boost your heart rate. Also, it’s an effective exercise targeting your glutes, calves, quadriceps, hamstrings, and hips.
For jumping squats, you will need to stand in a squat position. Keep your arms on your side. At this stage, your legs should be kept apart, and the gap between the two legs will be slightly more than the shoulder length.
Now, try to sit in the squat position so that your knees and thighs are in a parallel condition. Next, stretch your arms at the front and take a jump. The jump should not be very high, and as you take the jump, your hands will be extended.
Final Words
The butt workouts help women to improve the shape, functionality, and strength of their glutes. As a result, they experience ease of movement and lesser risks of injuries or accidents.
So, do you want to try any of the exercises I have discussed here, or do you practice any other workout for a stronger and shapely butt?
Don’t forget to share!
Read Also:
