14 Best Butt Workouts At Home You Can Do Without Equipment

Table of Content

• Butt Exercises
• Isometric Squat
• Why are these the Best Butt Exercises for Women?
• – Back Squat
• Pop Squat
• Movement
• Butt exercise: Medicine ball hip thrusts

You can also count reps—aiming for at least 10 to 12 reps of each. If you're looking for butt exercises, look no further than your own living room. We've rounded up 14 different glute exercises, all of which can be done in the comfort of your home. All you need is your bodyweight and a bit of room to move. Attach an ankle collar to a cable pulley at the lowest setting. Wrap the strap around one ankle, then step about three feet away from the pole.

Press down into your right heel to return to the starting position. Return your knee to the starting position. This is one rep. Complete 20 reps on each side. Shift your weight to your right leg and take a wide step left with your left leg. This low load exercise is great for improving your range of motion, stabilizing your core and lower back, and targeting your glutes. While this exercise sounds and looks a little funny, it’s a great move to activate your glutes at the beginning or end of a workout.

Butt Exercises

Anything is possible with a pair of dumbbells. Start on all fours in tabletop position with wrists under shoulders and knees under hips. Engage glutes to lift your leg up a couple more inches, then lower back to hip height. Start standing with feet shoulder-width apart and hands by sides.

Stand with feet together and take a big step with your right leg out to the right. Keeping your back flat, shoulders lifted, and left leg extended, bend your right knee and lower your butt toward the ground. (Don’t let your right knee go past your right ankle.) Using your glutes, push through your heel to come back to starting position. Repeat with your left leg. Continue alternating for 10 to 12 reps on each side. Stand with your feet slightly wider than shoulder-width apart.

Isometric Squat

But, you may decrease results and the efficacy of butt exercises. In time, the muscles can deplete due to overworking them. Also, muscles become used to specific movements and may not respond when performing them every day.

Put a resistance band around your thighs. Lie on your back with your knees bent. Let your knees fall open like a butterfly flapping its wings.

Why are these the Best Butt Exercises for Women?

Perform two to four sets on each leg. This lunge variation challenges your balance and works the outer area of your glutes, including the gluteus medius, Olson says. The largest muscle in the butt, the gluteus maximus is largely responsible for the shape of your butt.

Then, perform 10–20 reps in this position. For an added difficulty, try this exercise with a banded loop and increase the number of sets. As you step onto your side, move your right leg over to return to your original position.

When you combine the exercises together into a workout, you’ll burn fat and boost the metabolism. Stand upright and keep your feet wider than hip-width apart. Here, you’ll find proven facts only about movement related topics such asworkouts ideasandrecovery tips. Raynisha Nicole is a 5+ years experiences fitness coach and writer. She is been helping people to achieve their health goals by sharing her knowledge, experience and motivation.

Pause, then lower right foot. Jump sideways, to the left, bringing the right leg behind you and reaching the right arm in front of your body for balance. Pause, then slowly return to start.

– Back Squat

Hold for one count and squeeze your glute, then slowly lower your toe back to the floor. In a training session, use a range of these 15 exercises to grow your glutes and strengthen your butt. It is most useful to use a range of movements to target all glute muscles.

Replace your foot on the floor and immediately lift your left foot off the floor to repeat on the other side. Stand with your feet slightly wider than hip width apart and engage your core. Stand by squeezing your glutes and return to your starting position. When you sit all day, your glutes kinda shut down..

And while the latter is effective too, a home workout requires variation and a complex approach. A single-leg bridge is harder than a regular bridge, especially when you bring weights to the plait. Note that you don’t have to start with weights right away; try this one as is at first.