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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!
Hip thrust with theraband and dumbbells
The glute presses with Theraband and dumbbells represent a fitness exercise where athletes can enhance the training effects for the glutes and hamstring by using two dumbbells and a Theraband. The two dumbbells are connected with each other through the Theraband and are placed on the sides of the body on the floor, creating additional resistance.
Hip thrust with theraband
The glute press exercise with Theraband is popular in glute training because athletes can flexibly and intensively strengthen their glutes and thigh muscles with this variation. The Theraband is wrapped around the hips and attached to a household item or a weight bench, making it significantly more challenging to lift the hips.
Hip thrust on the bench
The fitness exercise, glute press on the bench, is suitable for home training and allows for targeted strengthening of the major gluteal muscle, the semitendinosus muscle, and the hamstring. Instead of a weight bench, athletes can rest their shoulders on a chair, bed box, or table. The lifting of the hips is then performed by applying pressure to the heels. This is a beginner-friendly exercise that is done entirely without additional weight.
Hip thrust on the leg extension
Since the equipment for glute pressing is not available in many gyms, the exercise glute press on the leg press machine offers an interesting alternative. The leg press machine, usually intended for training thigh muscles, is repurposed, and this can be done in both a seated and a lying position.
Hip thrust on the hip thrust machine
The exercise glute press on the glute press machine can be performed if the specially designed equipment is available in the gym. The focus is on strengthening the major gluteal muscle and the hamstring. For the correct execution, athletes position themselves on the specific machine and press the hips upward through the heels.
Single leg pelvic raise
The single-leg hip raise is a variation of the classic glute bridge. The execution with one leg increases the training stimulus, allowing athletes to concentrate more on each side of the body simultaneously.
Classic pelvic raise (both legs)
The traditional hip thrust is a common exercise for the glute muscles and hamstring, perfect for home training. The focus here is on strengthening the large gluteal muscles. This exercise is especially suitable for beginners, as the execution is straightforward. There are three different variations for bilateral hip thrusts: without additional weight, with a Theraband, or with an elevated foot position.
Hyperextensions on the hyperextension bench
Performing hyperextensions on the hyperextension bench primarily targets the erector spinae (lower back muscles). Additionally, the glutes and the hamstrings contribute to the movement. A suitable bench for this exercise can be found in any gym. Thanks to its simple execution, it is particularly suitable for beginners.
Reverse hyperextensions on a special device
If the special apparatus is available in the gym, reverse hyperextensions allow for targeted activation of the erector spinae and the large gluteal muscles.
Reverse hyperextensions on the multi press
Reverse hyperextensions on the Smith machine are a controversially discussed exercise. Therefore, every athlete should decide for themselves whether they feel comfortable with this exercise. The focus is on strengthening the large gluteal muscles and the erector spinae.
Reverse back stretch on the bench
This fitness exercise targets the lower back muscles, specifically the erector spinae. Simultaneously, it also trains the glutes and the hamstrings. Some critics highlight potential risks of injury to the lumbar spine, so each athlete should decide for themselves whether they feel comfortable with reverse hyperextensions.
Single-leg deadlift with dumbbells
The single-leg deadlift with dumbbells is an exercise for athletes seeking more flexibility. Due to its single-leg execution, this exercise is particularly suitable for advanced individuals.
Single-leg deadlift with the barbell
Ambitious athletes have a challenging exercise at their disposal with the single-leg deadlift using a barbell, targeting their thighs, glutes, and back. This exercise is also ideal for balancing out any asymmetries and placing a higher focus on one side of the body. In this way, athletes are also honing their balance.
Sumo deadlift with dumbbells
Sumo deadlifting with dumbbells is a fitness exercise where athletes train in a particularly wide stance. Traditionally, this exercise is performed with a barbell. However, it is also possible to practice sumo deadlifting with dumbbells. The wide leg positioning specifically targets the thighs and, secondarily, the gluteus maximus. The range of motion is greater with the dumbbell variation compared to the barbell deadlift.
Classic deadlift with dumbbells
Traditional deadlifting with dumbbells is also known by the English name "Kettlebell Deadlifts." This dumbbell variation is much less common in the gym compared to barbell deadlifting. Due to the high level of difficulty in this exercise, advanced athletes should primarily resort to deadlifting with dumbbells when aiming to train their thighs, glutes, and lower back.
Straight dumbbell deadlift
In general, athletes shift their focus to the lower back when performing the extended deadlift with dumbbells, as opposed to the traditional deadlift. The legs are almost fully extended in this variation. The dumbbells serve as additional weight, providing greater flexibility compared to training with a barbell.
Romanian deadlift with dumbbells
The Romanian deadlift with dumbbells is a variation of deadlifting. With this exercise, athletes can target their back, legs, and glutes. The Romanian deadlift with dumbbells closely resembles the extended deadlift, although in this version, the legs are allowed to be slightly more bent. The classic version, by the way, is the Romanian deadlift with a barbell.
Nordic hamstring curls without equipment
A significant advantage of Nordic hamstring curls is the potential execution without equipment. In Nordic hamstring curls without equipment, the emphasis is primarily on the hamstring muscle group. The legs need to be secured, which can be achieved with various household items or a Theraband.
Nordic Ham Curls on the device
The device-assisted Nordic Ham Curls represent an advanced fitness exercise specifically designed for experienced athletes. By performing the Nordic Hamstring Curls with device support, athletes can target the muscles in the hamstrings for strengthening. To reduce the level of difficulty, athletes have the option to place their hands on the floor as a practical support.
Good mornings with the Theraband
An alternative to the traditional LH method is the Good Mornings with the Theraband. This training exercise is excellent for home workouts to activate the gluteus maximus and the lower back muscles. With a straight and hip-width stance, the Theraband is secured under the feet. Athletes hold the ends of the Theraband with their hands at the back of the neck to achieve increased intensity when bending the upper body forward.
Good mornings with the barbell
The Good Mornings exercise with the barbell provides an effective way to strengthen the lower back muscles and the gluteus maximus, especially as part of the training for the buttocks and legs. Precise execution is crucial in this exercise to avoid potential serious back injuries.
Weighted Pelvic Raise (Barbell)
The Weighted Hip Thrust (Barbell), also known as the Glute Bridge, is traditionally performed without additional weight. However, for an increased challenge, the barbell can be positioned at the hip crease. This method, involving the lifting of the hips with pressure on the heels, effectively targets the gluteus maximus and the hamstrings. In comparison to Hip Thrust exercises, the upper back remains on the ground.
Hip thrust with the barbell
The Hip Thrust exercise with the barbell primarily allows athletes to strengthen the gluteus maximus and engage the hamstrings and the semitendinosus muscle. One advantage of this fitness exercise lies in providing a consistent training stimulus for all three areas of the gluteus maximus and stabilizing the hip region. To perform the Hip Thrust with the barbell, athletes need a weight bench on which to rest their shoulders.
Kettlebell Swing
The Kettlebell Swing exercise is a central component of kettlebell training, effective for strengthening the gluteal muscles and lower back while allowing for a high energy expenditure. There are two variations of this exercise: the American Kettlebell Swing and the Russian Kettlebell Swing. However, the focus is on the Russian Kettlebell Swing variation, as it carries a lower risk of injury. Choosing the right weight is crucial, as a minimum weight is required for optimal swinging.
Pull-through on the cable pull
The execution of Pull-Throughs with cable pull is gaining popularity and is also known as hip extension with cable pull. This exercise often aims to strengthen the large gluteal muscle, especially in women, while simultaneously stimulating the muscles of the lateral abdominal wall. With a moderate level of difficulty, it is an option for buttocks training, although beginners may find it advisable to resort to other variations.
Fire Hydrant Kicks / Dirty Dog
The exercise known as Hydrant Kicks or Dirty Dog, when performed regularly, not only targets the large gluteal muscle but also enhances stability in the lower back, reducing the risk of injury. As a bodyweight exercise, Dirty Dog is particularly suitable for home workouts.
Frog pumps
Frog Pumps are part of the Animal Moves training concept, where natural movements from the animal kingdom are adapted for fitness training. The unique outward leg movement resembles a hopping frog. In this exercise, the focus is on the large gluteal muscle, the hamstring, and the lower back extensor.
Cable donkey kicks
Donkey Kickbacks with cable pull simultaneously train various gluteal muscles. In addition to providing a stimulus to the thigh muscles, this contributes to enhancing the sense of balance in the body. Due to the need for a cable tower, this exercise is especially suitable for advanced athletes who train in the gym.
Donkey Kicks / Kickbacks on the multi press
Donkey Kicks on the leg press are suitable for athletes who benefit from the guiding rail on the leg press machine and want to effectively strengthen the glutes, core, and thigh muscles. The execution is in a quadruped position on a weight bench. However, incorrect execution poses a risk of injury, so this exercise should preferably be used by advanced individuals in buttocks training. A training partner can lift the barbell from the guiding rail.
Monster Walk
The Monster Walk exercise is popular among fitness enthusiasts looking to train their abductors, thighs, and middle gluteal muscles. Athletes can choose between a lateral or forward movement. Additional training stimulus can be generated by using a Theraband in the Monster Walk exercise.