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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 the multi press
Performing Hip Thrusts with the Smith Machine is an optimal way to strengthen the gluteus maximus and the hamstring, as this exercise targets all three areas of the glutes. Athletes benefit from the supportive function of the guide rail during the Hip Thrust exercise on the Smith Machine, which is why beginners often prefer this variation over free weight exercises.
Squats without weight / air squat
Squats without additional weight, also known as Air Squats, provide an ideal opportunity for beginners to learn the movement pattern of squats. This allows for an effective training of the quadriceps, hamstrings, and the gluteus maximus. Since this exercise is performed without any equipment, Air Squats can be done practically anywhere.
Zercher Squat
Zercher Squats are a fitness exercise that is rarely practiced in the gym. This exercise originated from the powerlifter Ed Zercher, who had to modify many fitness exercises due to his low body weight. The execution is fundamentally similar to Front Squats, but the grip differs in this variation.
Squats on the multi press
Before attempting free squats with additional weight, squats on the Smith Machine are a sensible addition. The guide rail in the Smith Machine supports the execution and improves the sense of balance. Since most fitness studios have a Smith Machine available, athletes can effectively train their thighs and glutes.
Leg press with the multi press (vertical)
The exercise Leg Press with the Smith Machine (vertical) is primarily suitable for advanced athletes. The challenge lies in releasing the barbell from its anchorage and then moving it up and down. This increases the risk of injury. The vertical pressing allows for an intense workout of the thighs and especially the gluteus maximus.
Squats with dumbbells
Squats with dumbbells are especially suitable for athletes who prefer a classic execution but desire more range of motion than the barbell variation. Holding dumbbells feels more natural. Adding two dumbbells on each side allows for more flexibility to specifically strengthen the thighs and gluteal muscles.
Classic deadlift
The conventional shoulder pull exercise is a widely used training method to strengthen the shoulder muscles. The focus is on the deltoid muscle and the trapezius muscles. Although this exercise is often considered a fundamental shoulder workout, it also targets the upper back.
Cossack squats
The squat variation from Russia is popular in fitness training and offers various benefits for athletes. This gentle squat variation can help prevent injuries and improve flexibility. Russian squats are particularly suitable for individuals with a sedentary lifestyle. The main muscles targeted in this exercise are the quadriceps, hamstrings, and the gluteus maximus.
Kettlebell deadlift
Kettlebell lifting is a special variation of deadlifting that is particularly popular in CrossFit training. It primarily engages the lower back, while also activating the legs and the gluteus maximus. Among the various deadlifting techniques, kettlebell deadlifts are relatively simple, making them suitable for beginners.
Glute ham raises
Glute raises are an exercise that specifically targets the muscles of the posterior legs, the glutes, and the lower back. While few fitness studios have a specific machine for glute raises, it is theoretically possible to perform this exercise at home without additional equipment with a training partner. The name is derived from the hamstring muscles, which include the muscles at the back of the thighs.
Straight deadlift
The extended back pull is a variation of the traditional deadlift, focusing on the lower back. The legs remain almost fully extended throughout the entire exercise, providing targeted training for the leg and glute muscles.
Deadlift on the multi press
The deadlifting variation at the press station is a relatively straightforward option for beginners. The guide rail supports the execution, making it more accessible. However, for those seeking more freedom of movement, this exercise may be less suitable.
Romanian deadlift
The stilt-like variation of lifting, known as Romanian stilt lifting, primarily aims to strengthen the back of the thigh muscles. Additionally, the lower back and the large gluteal muscle benefit from the stimuli of the training. Ideally, athletes resort to a rack when performing the conventional Romanian stilt lift to grasp the barbell in an overhand grip. The origin of this technique can be traced back to a Romanian athlete who introduced an alternative approach to local Olympians in the United States.
Sumo deadlift
Athletes practice sumo lifting in a classical manner using the barbell. A peculiarity of this Totman lifting variation is the widely spread legs, intensifying the training stimulus on the thighs and glutes. A precise leg positioning is crucial to avoid an erroneous training focus and potential injuries.
Trap bar deadlift
Trap-Bar Lifting represents a deadlift variation that combines elements of squats and deadlifts. Therefore, this exercise is particularly suitable for beginners, as the load on the back is reduced, and the learning curve is manageable. The trap-bar lifting primarily engages the back extensor and the four-headed thigh muscle. The use of the trap-bar, a special device shaped like a frame, sets this exercise apart from other deadlift variations.
Front squats / front squats
Front squats are the variation of the front knee bend that is especially suitable for training the thigh and glute muscles. Athletes can generate an intense training stimulus with less weight. Therefore, the front knee bend is considered a gentler alternative to conventional squats. An unusual grip and a specific arm posture are crucial for optimal execution.
Kettlebell squat
The exercise Kettlebell Goblet Squat is a more challenging variation of squats. This targets the usual muscles such as quadriceps, hamstring, adductors, and the large gluteal muscle. Especially in the CrossFit movement, this exercise enjoys great popularity.
Squats / squats with the barbell
Traditional squats with the barbell are among the most popular fitness exercises for the leg muscles. This exercise is also referred to as Barbell Squats or Back Squats. In principle, the exercise is suitable for athletes at any training stage, but improper execution can lead to knee discomfort. With correct execution, an effective training stimulus can be generated in the hamstring, quadriceps, and the large gluteal muscle.
Squat jump
The exercise Squat Jump is a dynamic variation of the popular squats, particularly suitable for core-legs-buttocks training. No equipment is needed for the standard version of Squat Jumps, allowing athletes to perform this exercise anywhere. The combination of jump and squat improves not only the typical target muscles but also enhances jumping power.