There are plenty of exercises that can help you strengthen your glutes and tone your butt. Squats, leg lifts, and lunges are the most popular exercises used to target these muscles, and there are tons of variations you can try. You can do as many or as few of these exercises as you want, depending on your fitness level and the results you want. Learn why people trust wikiHow. Co-authored by Michele Dolan Updated: September 17,
Tip: If you have one, squeeze a soft, nonweighted ball between your knees during this move. Place the outside hand on the supporting thigh and Exerciee as you extend the spine. Pause, then return to standing. This yoga pose warms and stretches the back muscles and spine. With your palms placed directly under your shoulders and your knees under your hips. How to: Lie on your back with your arms out to the side, knees bent, Limb rope saw feet flat on the floor, hip-width apart.
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Do it: Stand with your legs shoulder-width apart. With the hip hitch, one leg should be on a step just slightly off the floor. Begin in a bridge position, head resting on the ball, butt lifted and weights on the thighs optional Lower the hips towards the ground and try not to let the ball roll around. Tight hips, be gone: The outward hip How to be a daddy in this move feels incredible. A solid thigh Exercise your butt photos Then slowly return to the start position. The previous strength exercises aren't the only strength moves for the glutes, but we often forget Exercise your butt photos there are cardio activities that will also engage the backside. Your email address will never be sold or shared with anyone. Do it: Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand. Hold a 5- to 8-pound dumbbell in your left hand and keep your left elbow on your left side. Position a resistance tube or miniband right above knees. Shifting your weight to your left leg, slide the towel out slowly to your right. Step-ups are another great exercise for focusing attention on the butt. You can easily build a stronger butt by doing exercises and activities that target all the muscles in your glutes.
This yoga pose warms and stretches the back muscles and spine.
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- You can easily build a stronger butt by doing exercises and activities that target all the muscles in your glutes.
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There are plenty of exercises that can help you strengthen your glutes and tone your butt. Squats, leg lifts, and lunges are the most popular exercises used to target these muscles, and there are tons of variations you can try.
You can do as many or as few of these exercises as you want, depending on your fitness level and the results you want. Learn why people trust wikiHow.
Co-authored by Michele Dolan Updated: September 17, This article was co-authored by Michele Dolan. She has been a personal trainer and fitness instructor since There are 31 references cited in this article, which can be found at the bottom of the page.
Part One of Five: Doing Squats. Try traditional squats. Squats are one of the most popular exercises for working out the butt muscles. To do a traditional squat, simply stand up straight with your feet hip-distance apart. Then, bend your knees so they're at a angle and keep your knees lined up with your feet. Your butt should come close to being parallel to the floor.
Hold the squat for several seconds. Make sure to keep your back straight. Repeat this several times. If you're new to squats, try them without weights. If you're more experienced, there are several different ways that you can makes squats even more challenging. You can extend them down towards the floor when you squat, and then raise them up to your chest when you stand up.
You can also do this with a medicine ball. Keep your arms out straight in front of you at chest-level. Try a side squat. One popular variation to the traditional squat is the side squat. For this exercise, you will start in a standing position with you feet hip-distance apart. Then take a wide step out to the side with one leg and bend that knee.
Squat as deep as you can into the one leg, keeping your other leg extended straight out to the side. Repeat several times on both sides.
Try to keep both hips facing forward. Challenge yourself with a single-legged squat. If you're an experienced squatter, you can attempt to lift one leg out in front of you as you squat. This is a pretty advanced exercise, so you may find that you can only lift the leg a little bit, or maybe not at all. Do your best! You may find that this is easier to do than lifting the leg in front of you.
To help your balance, you can shift your torso down so that it is close to being parallel to the floor and extend your arms out straight in front of you. Try squatting with your legs in different positions. Most of the time, people squat with their legs at hip-distance apart.
If you want to add some variation to your workout, try adding some squats that require different leg positions. As with all squats, remember to keep your back straight. Try a sumo squat with your feet planted at about twice the width of your hips. For an extra challenge, you can lift both of your heels off of the ground while you are squatting. Keep your hands clasped behind your head as you squat.
Widening your stance even more may make it easier to keep your back straight and your heels on the ground. Run in place from a squat. For a dynamic squat exercise, shift all of the weight into one leg from your squat position. Then slowly lift the other leg up, extend it out behind you, and tap your toes on the ground.
Raise the leg back up and bring it back into the traditional squat position. Repeat up to 20 times before releasing your squat and then performing the exercise with the other leg. Try a traditional leg extension exercise. To do a leg extension, start on your hands and knees.
Raise one leg out straight behind you so that it is level with your back. Pause for a few seconds, and then slowly release the leg down to the floor. Switch legs and alternate several times. You can gently tap your toes on the ground, but don't release your leg without control.
Challenge yourself with a leg lift from plank. To work out your core and arm muscles at the same time as you strengthen your glutes, try doing leg lifts from plank a push-up position. Leave the knee of the leg you will be lifting slightly bent. Then raise the leg as high as you can without moving your upper body. Hold for a second and then release the knee down to the level of your other knee before repeating.
Then extend one leg out straight behind you and lift it so that it is in line with your spine. Hold for a second, release, and repeat several times before switching sides. Do standing leg lifts. To challenge your balance, try leg lifts from a standing position. Start by standing up straight with your feet hip-distance apart.
Then lift one foot off the floor and bend the knee slightly. Bend forward at the waist until your hands touch the floor, and then push yourself back up to standing on one leg.
Repeat this several times before switching sides. Try leg extensions from the side. Start by lying on one side with your upper body propped up by your elbow. Then extend the upper leg straight out in front of you so it makes a 45 degree angle with your other leg. Don't twist your hip or torso to lift your leg higher. Hold for a few seconds, release, and repeat several times before switching sides. Do a donkey kick. Donkey kicks are similar to leg extensions, but your knee stays bent and your leg is lifted higher.
Start on your hands and knees. Raise one leg as high as you can, keeping the knee bent. Try to keep your back flat as you do this, and repeat 12 times on each side. Keep both knees bent and place your hands on your standing leg to help you keep your balance. Do bottle. For bottle, start by lying on your stomach with your legs straight out and together and your hands underneath your chin.
Then raise one leg up as high as you can and extend it out to the side. Tap your toes to the floor, and then raise the leg back up and bring it back to center. Switch to the other leg and alternate back and forth several times. Part Three of Five: Doing Lunges.
Do traditional lunges. Like squats and leg lifts, lunges are extremely popular exercises that are great for strengthening and toning the butt. To do a traditional lunge, start in a standing position and take a wide step forward with one foot. Bend into your front knee to create a degree angle, and then raise yourself up to standing. Repeat several times with both legs.
Try side lunges. Side lunges are very similar to traditional lunges, but your hips will be opened up to the side instead of pointed towards your bent leg. Start by standing up straight with your feet parallel. Then take a wide step with one foot and lunge deep into that side, keeping your other leg extended straight out to the side. Hold for several seconds before raising yourself back up to standing. Repeat several times on each side.
Try a half lunge. Also known as a stationary lunge, a half lunge may sound easier than a full one, but that's not necessarily the case. This exercise is challenging because you don't get to stand all the way up between reps. Start out in a lunge position with your back knee and toes touching the floor.
If you live in a flat area, try raising the incline on your treadmill to mimic trekking up a hill. Do it: Stand with your feet together and place your right foot on top of a folded towel. Stand with feet staggered, one foot forward and one foot back, about 3 feet apart. Hold for 2 seconds, then return to starting position. Do it: Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Controlled front kicks, roundhouses, sidekicks, and back kicks work your hips, thighs, and butt. Toe Taps The, um, lower, looser part of my butt takes a beating from this move.
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8 Hot Exercises to Make Your Butt Round Faster
This yoga pose warms and stretches the back muscles and spine. With your palms placed directly under your shoulders and your knees directly under your hips.
Now bring your leg down and toward your chest, and lower your head. This workout strengthens the glutes, hamstrings, hip muscles, and the lower back muscles. Preview photo credit depositphotos. Rogers Did. Make sure that your shoulders are stacked over your wrists and your hips over your knees. With your palms placed directly under your shoulders and your knees under your hips.
Lower your knee without touching the floor, and lift again. Stand with your feet spread wide apart, with your toes slightly pointed outward. Log in You can log in with:. I forgot my password I want to sign up.