Always wanted a perfectly toned butt? Your dreams are valid, but you will need to work for it. And work you will. There is an abundance of buttock exercises in the fitness world. These exercises vary with intensity and degree of difficulty. The most effective buttocks exercises are listed below. The range of motions needed to execute them is also explained.
- Hip Thrust
Lie down facing upwards. Bend your knees and set your feet and hips apart. Position your hands on the floor right below your shoulders. While squeezing your glutes, lift your hips upwards. Hold on to this position for five seconds and slowly lower your body.
- Hip Drive
Put your legs together and then sit on your knees. In this position, tighten your glutes and then get into a kneeling position. Lower yourself while still engaging your glutes. Repeat this motion ten times.
- Glute Bridge
To do this, lie down facing upwards. Your feet and hips should be apart and the knees should be bent. To execute this motion, raise your hips from the ground. Do this as you simultaneously tighten your core and engage the gluteus. Lower yourself slowly while trying to create resistance to this downward movement of your body.
- Step Up
You can do this on a flight of stairs in your house or on the bleacher seats at a high school stadium. Place your left foot on the first step and step up. This motion engages the left glute. Fully straighten your leg and then lower it again. This movement bends the left knee and sends the hip back thus engaging the glutes.
- Chair Squat Leap
To execute this, you will require a bench or chair. Sit on the bench with your spine straight and with your feet wide apart. Leap straight up using your gluteus muscles as a spring and ensure that your feet leave the ground. Once your feet land on the ground, steadily squat as you sit back down on the bench.
- Walking Lunges
To do this, you only need to ‘walk forward.’ Walking forward entails engaging the core muscles, glutes, and hamstring and lowering yourself into a lunge. This action is to be followed by lifting the other leg and moving forward.
- Single Leg Deadlift
Stand on one leg and slightly bend your knee. Hinge forward from your hips while keeping your back flat and your arms below you. Lower yourself up to a point where you do not curve your back. Use your leg and glute to stand up and repeat this movement with your other leg.
- Single-Leg Squats Reach Across
While standing on your left leg, put your arms to your sides and lift the right foot off the ground by a few inches. Make sure not to lift your knee high. Next, lower yourself into a squat. As you do this, reach for the outside of your left foot with your right palm such that your hand cuts across your body. Go as low as possible and then return to the starting position. Repeat