What are the best exercises for a better butt? To improve the appearance and strength of your glutes (butt muscles), here are some effective exercises you can incorporate into your workout routine:
Squats are a fantastic compound exercise that targets the glutes, quads, and hamstrings. To perform squats, stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and then push through your heels to return to the starting position.
Lunges primarily target the glutes, quads, and hamstrings. Start by standing with your feet hip-width apart, take a step forward with one foot, and lower your body until both knees are at 90-degree angles. Push through your front heel to return to the starting position and repeat on the other leg.
Glute bridges activate and strengthen the glute muscles. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes, and hold for a few seconds before lowering back down. You can progress to single-leg glute bridges for an added challenge.
Hip thrusts are similar to glute bridges but provide a greater range of motion and intensity. Position your upper back against a stable bench or elevated surface, place a barbell or weighted plate across your hips, and drive through your heels to lift your hips until your thighs are parallel to the ground. Lower and repeat.
Step-ups are effective for targeting the glutes, quads, and hamstrings. Find a sturdy bench or step, step up with one foot, and bring the opposite knee up toward your chest. Step back down and repeat on the other side.
Donkey kicks isolate the glute muscles. Begin on all fours with your hands directly under your shoulders and knees under your hips. Keeping your knee bent, lift one leg up and back, focusing on squeezing your glutes at the top. Lower the leg and repeat on the other side.
Bulgarian Split Squats
Bulgarian split squats place emphasis on the glutes and quads. Stand facing away from a bench or step, place the top of one foot on the bench, and lunge forward with the opposite leg until your front thigh is parallel to the ground. Push through your front heel to return to the starting position.
Deadlifts primarily target the posterior chain, including the glutes and hamstrings. Start with a barbell on the ground, hinge at the hips, keeping your back straight, and lift the barbell by driving through your heels and squeezing your glutes at the top of the movement.
Holding a barbell or dumbbells in front of your thighs, hinge forward at your hips while keeping your back straight and knees slightly bent. Lower the weight until you feel a stretch in your hamstrings, and then return to the starting position by squeezing your glutes and extending your hips.
Remember to start with proper form, gradually increase the intensity and weights used, and listen to your body to avoid injury. Consistency and progressive overload are key to seeing improvements in your glute strength and appearance.