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Butt exercises
Are you ready for a challenging glute workout? Explore our exercise overview, which offers a variety of workouts to sculpt and tone your buttocks. From squats to glute bridges, we provide a range of exercises to strengthen your glutes and achieve a firm, well-shaped derriere.
Exercises for the butt
In order to achieve a firm and well-shaped gluteal muscle, specialized exercises are of paramount importance. Within this comprehensive overview, you will discover a multitude of effective buttocks workouts, including squats, hip thrusts, and lunges. Explore various variations and techniques to strengthen your gluteal muscles and attain the desired shape. Give your glutes the impressive wow factor!
Mountain climber on the TRX ropes
For numerous athletes, the TRX Mountain Climber exercise presents an intriguing option where the entire weight rests on the arms of the athletes. This not only enhances the musculature of the upper body but also integrates the muscles of the legs and buttocks into the training. Simultaneously, the TRX ropes offer high variability in the execution of the exercise, thereby honing the sense of balance.
Vertical Mountain Climber
The vertical Mountain Climber is a less familiar variation. Few athletes associate this exercise with the traditional Mountain Climbers. One leg is drawn towards the center of the body while the arms are diagonally stretched upward. The focus here is on training the leg and abdominal muscles.
Cross body mountain climber
The Cross-Body Mountain Climber is a fitness exercise that significantly challenges the abdominal muscles compared to other variations. However, athletes also generate an intense training stimulus for the buttocks and legs. This stems from the deviating movement compared to the classic Mountain Climber, where one leg is moved diagonally to the body side from a push-up position. In the classic variants, the leg movement is straight forward.
Mountain climber with wide legs
The variation of the Mountain Climber with wide legs differs due to a broader leg stance compared to the classic exercise. The fitness exercise is then performed in the traditional manner, with a heightened focus on the leg and buttock muscles. The wider leg positioning increases the level of difficulty. It is crucial to warm up adequately beforehand to avoid injuries in the lower back area.
Classic mountain climbers
The traditional Mountain Climbers are a full-body exercise to strengthen the legs and abdominal muscles. This exercise is also known as "Bergsteiger" (mountaineer). From a high plank position, the legs are alternately pulled towards the chest to generate the training stimulus. Due to the dynamic execution, traditional Mountain Climbers are suitable for full-body training, strengthening the cardiovascular system and burning calories when performed at a faster pace.
Sumo squats on the multi press
Sumo Squats on the Smith Machine are a variation of Sumo squats. In addition to stimulating the muscles of the thighs and buttocks, the adductors are more intensively engaged here. The barbell rests on the back shoulders, and the guide rail aids in the execution. The athletes experience some limitations in their freedom of movement due to the Smith Machine.
Sumo barbell squats
For those who appreciate the advantages of the barbell over the dumbbell, traditional Sumo Squats with a barbell offer an intense workout for the Sumo Squats. Athletes place the barbell on the rear shoulder muscles using a rack and then perform squats with feet spread outward and a wide stance.
Sumo squats with dumbbells
Sumo Squats with dumbbells are characterized by a wide leg stance. The use of dumbbells, held centrally in front of the body with both hands, enhances the training effect. This not only targets the usual muscle groups involved in squats but also engages the adductors.
Sumo squats without weight
Sumo Squats without load are a variation of squats, particularly performed with a wide stance. The unique aspect of the target muscles is the comparatively intense stimulation of the adductor muscles. Simultaneously, the hamstrings, quadriceps, and gluteal muscles are strengthened. Sumo Squats without load are excellent for those starting with wide-stance squats.
Barbell side lunges
Lateral lunges with the barbell can be intensified by experienced athletes. They gently take a barbell from the rack, placing it on the trapezius muscle. Subsequently, lateral lunges are performed to strengthen the glutes, thighs, and adductors.
Side lunges with dumbbells
Lateral lunges with dumbbells increase the difficulty of side lunges without additional weight. The addition of weight creates a more substantial stimulus for the glutes, quadriceps, and adductors. Additionally, athletes benefit from the natural movement in lateral lunges, which can be performed anywhere.
Side lunges with your own body weight
Side Lunges with body weight are a variation of lunges where the lateral movement is emphasized. The focus of this exercise is on strengthening the thighs and glutes. In contrast to other lunge variations, the adductors also experience a training stimulus.
Glute flutter kicks for the butt
Flutter kicks are a well-known exercise for the abdomen. In a reversed execution, flutter kicks can be transformed into an effective buttock muscle exercise. In this case, lie on your stomach on a bench and perform the typical flutter kick movement.
High knee walking lunges
High-knee walking lunges are a variation of walking lunges where you finish with a high knee to the chest. Pulling the rear leg forward and moving toward the chest generates an increased training stimulus in the quadriceps and buttock muscles.
Classic walking lunges
Walking lunges are a form of walking lunges. Due to their dynamic execution, walking lunges feel more natural. The focus is on the quadriceps and the large buttock muscle. Especially female athletes like to incorporate walking lunges into their abdomen-legs-buttocks training plans.
Reverse lunge on the cable
For those who prefer the dynamic execution on the cable machine, reverse lunges can be performed on the cable machine. Choosing the right weight is especially important for backward lunges. Due to the supporting weight, the reverse lunge on the cable machine is one of the simpler variations of backward lunges.
Reverse lunges on the multi press
Reverse lunges on the leg press machine are suitable for athletes who want to better learn the movement pattern with additional weight. The movement within the guiding rail reduces the risk of errors. However, the range of motion is more limited. The focus is also on the buttocks and thighs with this variation.
Reverse lunges with the barbell
Reverse lunges with the barbell are a popular exercise to effectively train legs and buttocks. The main focus of this exercise is on the large buttock muscle and the quadriceps. Ideally, athletes lift the barbell with the help of a rack and place it on the trapezius muscle. Subsequently, lunges are performed with an upright back.
Reverse lunges with dumbbells
The reverse lunges with dumbbells present themselves as a variation of the traditional reverse lunges, aiming for an increased training stimulus through additional weight. Before athletes dedicate themselves to reverse lunges with dumbbells, it is advisable to practice reverse lunges initially with their own body weight.
Reverse lunge with your own body weight
The reverse lunge with body weight is a bodyweight exercise, particularly suitable for home workouts. The movement in reverse reduces the strain on the knee. However, the target muscles remain the same as in classic lunges, allowing athletes to train the glutes, quadriceps, and supporting hamstring even in this variation.
Classic lunges with high knees
Classic lunges with high knee represent an evolution of traditional lunges, as the intensity of the workout increases with the lifting of the knee. The primary focus is on the glutes and legs. During the usual movement, the back leg is brought forward, and the knee is drawn towards the chest. The explosive movement adds more dynamism to the workout.
Classic lunges with Theraband
Integrating traditional lunges with a TheraBand into the training plan allows for an escalation of training intensity. The emphasis is on training the glutes and leg muscles. The resistance provided by the TheraBand increases the challenge, enhancing the training effect. Since only the band is needed, athletes can perform this exercise effortlessly anywhere.
Standard lunges
Classic lunges are among the most popular exercises in leg and glute training. Especially female athletes prefer traditional lunges, which are performed without additional weight. Through the characteristic lunging motion, athletes primarily stimulate the glutes. Additionally, the quadriceps and hamstrings come into play.
Jumping lunge high knee
Jumping lunges with high knee generate an increased training stimulus for the glutes and quadriceps by lifting the knee after the jump. Athletes execute the jumping lunge first and then pull the back leg forward towards the abdomen.
Jumping lunge with stop
The variation Jumping Lunge with Pause consists of leaping lunges, where the athlete briefly holds an upright position after each jump. In addition to the usual musculature trained by lunges, this jumping form also provides benefits for coordination and balance.
Jumping split lunge
Split Lunges with Jump are a dynamic variation of lunges, well-suited for targeted training of the legs and glutes. Furthermore, the hip muscles are stabilized, allowing athletes to enhance their balance and coordination. Split Lunges with Jump represent a classic form of leaping lunges, with the movement flowing seamlessly.
Cross lunges with dumbbells
Cross Lunges with Dumbbells are characterized by a diagonal execution, providing an additional training stimulus to the adductors in addition to the typical target musculature of lunges. This exercise requires a certain level of proficiency, as the added weights demand increased balance.
Cross lunges without additional weight
Cross Lunges without additional weight are a modification of traditional lunges. In this variant, the typical lunge is executed diagonally behind the standing leg. This diagonal step intensifies the engagement of not only the gluteus muscle and quadriceps but also the adductor muscles. Athletes undertaking this exercise need to possess sufficient balance.
Barbell lunges
Lunges with the barbell offer a means to intensify conventional lunges. Due to the smaller range of motion with the barbell compared to dumbbells, athletes should already have experience with lunges. The training focus is on the glutes and the quadriceps. Thanks to the natural execution of lunges, they enjoy particular popularity.
Lunges with dumbbells
Lunges with dumbbells are a popular fitness exercise used in leg and glute training. The target musculature for this exercise includes especially the gluteus maximus and the quadriceps. Dumbbells are ideal for beginners who wish to increase the intensity of this form of lunges but do not want to compromise on freedom of movement.