Home / Fitness exercises / Butt
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!
Side step ups
The Side Step-Ups are a category of step-up exercises in which athletes step onto an elevation laterally. This lateral execution not only trains the hamstring, quadriceps, and gluteal muscles but also engages the lateral thigh muscles. The level of difficulty can vary in the different variations depending on arm positioning and the use of additional weight.
Front step ups
The Front Step-Ups represent the traditional step-up exercise, particularly popular in CrossFit. In this fitness routine, the primary focus is on the hamstring, quadriceps, and large gluteal muscle. It is crucial for athletes to consciously push upward during Step-Ups to generate the optimal training stimulus in the legs. Various variations are available, depending on individual preferences.
Split squats with the barbell
Split Squats with the Barbell allow targeted training for the legs and glutes through alternating bending of the legs, creating an alternating and isolated training stimulus. To gently place the barbell on the shoulders, it is advisable to use a rack. Athletes perform Split Squats standing on the ground, while other variations, such as Bulgarian Split Squats, involve using an elevation.
Split squats with dumbbells
For a more intense leg and glute workout, Split Squats with Dumbbells are suitable. Athletes hold a dumbbell on each side alternately in their hands, followed by the characteristic static movement of Split Squats.
Split squats without additional weight
Split Squats without additional weight are an ideal exercise to start with. In comparison to lunges, this exercise involves a static movement execution, yet it shares significant similarities in execution. In addition to the quadriceps and hamstrings, athletes also strengthen their large gluteal muscles.
Bulgarian split squats on the multi press
Bulgarian Split Squats on the Smith Machine are one of many variations through which athletes can train their legs using the Smith Machine. For this exercise, athletes position themselves in the Smith Machine and place the barbell on the trapezius muscle. Thanks to the guiding rail of the Smith Machine, this exercise represents a good progression from Bulgarian Split Squats with body weight to the barbell variation.
Bulgarian squats with the barbell
The training technique of Bulgarian Squats with a barbell is popular among athletes for strengthening the glutes and thighs, as a barbell serves as additional weight. Placing the barbell on the rear shoulder muscles is an alternative when bodyweight exercises no longer yield the desired training effect. By using a weight bench or elevation, a more intense stretch can be achieved compared to Split Squats.
Bulgarian split squats with dumbbells
Individuals familiar with the execution of Bulgarian Split Squats have the option to add extra weight. In Bulgarian Split Squats with dumbbells, athletes hold a dumbbell in each hand, intensifying the training effect on the hamstrings, quadriceps, and glutes.
Bulgarian split squats without additional weight
Bulgarian Split Squats without additional weight are a fitness exercise aimed at strengthening the muscles in the gluteal and leg areas. The alternating execution enhances the training effect on each side of the body. This variation without additional weight is particularly suitable for athletes looking to better learn the movement patterns initially. The key difference from Split Squats lies in using a weight bench or other elevation.
Tight squats on the squat machine
Narrow Squats on the squat machine refer to training on the Hackenschmidt device. In this version, the feet are positioned closely together, providing a stronger stimulus to the quadriceps, in addition to the hamstrings and glutes.
Hackenschmidt squat with neutral stance
The Hackenschmidt Squat with a neutral stance is a fitness exercise named after weightlifter Georg Hackenschmidt. This form of squat is challenging, and only advanced athletes should incorporate it into their training routine. In addition to the quadriceps and hamstrings, the glutes are also engaged.
Single-leg squat (with dumbbells)
The single-leg squat with dumbbells allows athletes to achieve a more intense training stimulus with the use of dumbbells during the classic execution. This exercise is particularly suitable for athletes pushing their limits with body weight alone.
Hawaiian squat
The training method Hawaiian Squat is particularly suitable for experienced athletes, as the movements are relatively complex and "exotic." This represents a variation of squats that is less commonly encountered in fitness studios.
Skater Squat
Skater Squats are a form of single-leg squats. The backward-stretched leg in the air intensifies the training stimulus in the thigh and gluteal muscles, making Skater Squats extremely effective bodyweight exercises for the lower body.
Pistol squats
Pistol Squats are one of several variations of single-leg squats. The movement is explosive, with athletes dynamically pushing their leg upward in an eccentric motion. This creates an intense stimulus in the thigh and gluteal muscles. Athletes can also use a box for support, performing them as single-leg box squats.
One-legged box squats
Single-Leg Box Squats provide athletes with the opportunity to balance muscular imbalances and improve coordination. Athletes assume an upright stance, with the weight on only one side of the body and the other leg extended in the air. The subsequent bending of the legs and settling on the box intensely engages the quadriceps along with the gluteus maximus.
Classic barbell squats with box
Classic squats are typically performed with a barbell. This variation can be transformed to execute classic barbell squats with a box, where the box serves as both support and feedback. While bending the legs, the buttocks are pushed backward until they are positioned on the box or weight bench. The focus is particularly on the quadriceps and the gluteus maximus.
Box front squat
Box Front Squats are a variation of squats where a seat is used for support. Simultaneously, the elevation serves as feedback for the correct execution of squats in sufficient depth. In this variation of Front Squats, the barbell is held in front of the body with a special grip to strengthen the thighs and glutes.
Single leg leg press
By utilizing the angular hip press, athletes can deliberately apply an isolated training stimulus to one side of the leg. Target muscles include not only the thighs but also the gluteal muscles. The involvement of additional muscles in the training can vary depending on foot positioning.
Leg press with both legs
The leg press with both legs is one of the most commonly used exercises in leg training. Virtually every gym is equipped with a leg press suitable for athletes of all training levels. The primary training stimulus is focused on the thigh muscles, while simultaneously creating a certain stimulus for the gluteal muscles.
45 degree single leg leg press
By performing the 45-degree leg press with one leg, athletes alternately train both sides of the legs to achieve an isolated training stimulus and an enhanced focus. One foot is placed on the footplate, while the other leg remains firmly on the ground to ensure maximum stability.
45 degree leg press with narrow foot position
Integrating the 45-degree leg press with a narrow foot position into the training plan allows for the strengthening of not only the thigh and gluteal muscles but also a targeted engagement of the abductor muscles. Although this variation is not considered a classic leg press, it is gaining popularity in an increasing number of fitness studios.
45 degree leg press with wide foot stance
For the execution of the 45-degree leg press with a wide foot position, only the specific leg press machine is required to effectively strengthen the thigh muscles. With a wide foot position, athletes can stimulate not only the thighs and the large gluteal muscle but also engage the adductors. The simplicity of the exercise makes it suitable for athletes at all training levels.
45-degree leg press with neutral foot position
Many fitness studios have a 45-degree leg press machine, allowing athletes to incorporate the exercise 45-degree leg press with a neutral foot position into their training plan. The neutral foot position evenly activates the posterior thigh muscles, with the large gluteal muscle also coming into play.
Butt kickbacks with the Theraband
An exhilarating variation of glute kicks on the cable machine is the glute kicks with the Theraband. This glute exercise can be easily performed at home if athletes don't have the appropriate equipment. In this case, the Theraband is fastened above the ankles, creating direct resistance for the training from the supporting leg.
Cable butt kickbacks
Glute kicks on the cable machine are perfect for athletes who prefer the flexible execution on the cable machine and aim for effective strengthening of the gluteus maximus. This exercise is particularly popular among female fitness enthusiasts, as it allows them to achieve a firm buttocks with a simple movement. In addition to the cable machine, only a foot loop is needed to create additional resistance for the leg being trained.
Kickbacks with a straight leg on the device
Kickbacks with an extended leg on the apparatus can be performed with the appropriate equipment. This exercise closely resembles kickbacks on the cable machine, as it involves pushing the weight upward with one leg. However, athletes have less freedom of movement when training on the apparatus. In comparison to donkey kicks, the leg is not lifted as high, and the hip should not be hyperextended.
Donkey Kick on the machine
Donkey kicks on the apparatus are a beginner's exercise for athletes looking to strengthen their gluteus maximus. The execution is straightforward when the appropriate equipment is available in the gym. This exercise can be performed on the specialized apparatus or on the converted leg extension machine.
Donkey kickbacks with a straight leg
Donkey kickbacks with an extended leg are a functional full-body exercise that engages various muscles in the core, buttocks, and leg. This exercise is performed less frequently than the classic donkey kicks. In this variation, the engaged leg is extended and lifted to the rear from a quadruped position, with the buttocks under tension. The leg remains almost fully extended, unlike the classic donkey kicks, where bending is possible.
Classic donkey kicks
Classic donkey kicks are a fitness exercise also known as a functional full-body exercise, as it strengthens the muscle chain from the core through the buttocks to the thigh. Classic donkey kicks are suitable for athletes looking to improve their balance. In the classic variation, athletes perform the characteristic donkey kick from a quadruped position, lifting the leg upward.