Butt-Lifting Exercises You Can Do At Homes

Butt-Lifting Exercises You Can Do At Home

Incorporating glute exercises into your workout routine can help you get the body you want, while improving your posture, range of motion and pain in the back and knee at the same time. Here are some of the best butt exercises you can start doing today at home or in the gym. Usually you can find men and women doing these workouts at YouFit.

1. Frog pumps

Activate your glutes by doing some frog pumps at the start and end of your workout. To do this you need to:

  • Lie on your back with both knees bent and facing outwards.
  • Keep the solves of your feet together.
  • Lift your hips off the round by squeezing your glutes.
  • Slowly lower then down to the starting position.
  • Do 15 reps.

2. Leg kickbacks

Stabilize your core and improve your range of motion with this exercise. To do this you need to:

  • Begin on all fours. Keep your hands aligned under your shoulders. Keep your knees aligned under your hips.
  • Keep your back in a neutral position and activate your core.
  • Without shifting your weight, lift your left knee off the ground, push the heel backward in the direction of the ceiling.
  • Straighten your left leg and don’t rotate your shoulders or hips.
  • Go back to the starting position and follow the same steps this time with your right leg.
  • Do 10 reps for each leg.

3. Glute bridges

When it comes to butt exercises, glute bridges are always included in the list. To do this exercise, you need to:

  • Lie on your back, arms to your side and knees bent.
  • Engage your core as you press into your heels.
  • Squeeze your glutes as you push your pelvis upward. Don’t lift your chest.
  • Hold this position for 5 seconds and with control, slowly lower your hips to the ground.
  • Do 2 sets with 10 reps each.

4. Hip thrusts

If you want to make your butt bigger and more firm, hip thrusts are the way to go. To do this, you need to:

  • Use a stable/secure bench. Place your shoulder blade against the bench as you sit on the floor with legs extended straight.
  • Hold a dumbbell.
  • With feet hip distance apart, bend your knees.
  • Brace your core, squeeze your glutes and push your pelvis upward.
  • Your knees should be bent at a 90-degree angle and your torso parallel to the floor.
  • Slowly and with control, bring your body down.
  • Do 2 sets with 10 reps each.

5. Lateral band walk

To do this exercise, you need to:

  • Stand straight with feet shoulder width apart.
  • Place a loop band about 3 inches above the knees.
  • Slightly bend your knees in a semi squat position.
  • Shift your weight to your left leg, and move to the right side with your right leg.
  • Then move your left leg to the left to go back to the original position.
  • Do 3 sets with 10 reps each.

6. Reverse lunge

To do reverse lunge exercise, you need to:

  • Stand straight with both feet hip distance apart.
  • Place both hands on each hip.
  • Ship your weight to your right foot and take a step back with your left foot.
  • Keep your left heel up and lower your left leg until your left knee is at a 90 degree angle.
  • Your right knee should also be at a similar angle (90 degrees).
  • Squeeze your glutes and go back to original position.
  • Do 2 sets of 10 reps per leg.

Your workouts should challenge your muscles so the key is to add more weight and resistance (or sets and reps) gradually.

Here’s how to do the reverse lunge correctly:

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