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Butt exercises
Are you prepared for an intense buttocks workout? Explore our compilation of exercises that provides various workouts to define and tone your gluteal muscles. From squats to glute bridges, we offer a range of exercises to strengthen your buttocks and achieve a well-defined, firm rear.
Exercises for the butt
If you aspire to have firm and well-shaped gluteal muscles, specially designed exercises are indispensable. Within this comprehensive overview, we provide a wide range of effective glute exercises, including squats, hip thrusts, and lunges. Explore diverse variations and techniques to strengthen your gluteal muscles and achieve the desired shape. Give your glutes the wow factor!
Mountain climber on the TRX ropes
Engaging in the Mountain Climbers exercise using TRX ropes presents a fascinating choice for numerous athletes. In this scenario, the entire body weight rests on the athletes' arms, intensively involving the muscles of the upper body in the training, in addition to the legs and glutes. The TRX ropes simultaneously offer high flexibility in the execution of the exercise and contribute to enhancing the sense of balance.
Vertical Mountain Climber
The variation of the vertical mountain climber is rather uncommon. Only a few athletes associate this variation with the classic mountain climbers. In this movement, one leg is pulled upward towards the center of the body, while the arms are stretched diagonally into the air. The focus is particularly on training the abdominal and leg muscles.
Cross body mountain climber
The Cross-Body Mountain Climber exercise is a fitness variation that targets the abdominal muscles more intensely than other mountain climber variations. However, athletes also generate an intense training stimulus for the glutes and legs. This results from the differing 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 variations, the leg movement is straight forward.
Mountain climber with wide legs
The variation of the mountain climber with wide legs is a modification of the classic mountain climber exercise, where the legs are spread wider apart. The fitness exercise is then performed in a classic manner, with a focus on the leg and glute muscles. The wide leg stance increases the level of difficulty, and it is especially important 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 that strengthens the legs and abdominal muscles. Also known as "mountaineers," the legs are alternately bent from a high plank position 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, especially with a faster execution.
Sumo squats on the multi press
Sumo squats on the Smith machine are a variation of sumo squats. In addition to the thigh and glute muscles, this variation intensively engages the adductors. The barbell is placed on the rear shoulders, and the guide rail supports the execution. The flexibility of the athletes is somewhat restricted due to the Smith machine.
Sumo barbell squats
For those who prefer the barbell and seek a change from dumbbells, the classic sumo squat training with a barbell provides an effective option. Athletes place the barbell on the rear shoulder muscles, using a rack for support. Subsequently, they perform squats with feet turned outward and a wide stance.
Sumo squats with dumbbells
The distinctive characteristic of sumo squats with dumbbells lies in the wide leg positioning. The training intensity increases with the use of dumbbells held in the middle of the body with both hands. This training stimulus targets the adductors in addition to the usual squat target muscles.
Sumo squats without weight
Weightless wide-stance squats are a variation of squats performed in a particularly wide stance. The specialty of this exercise lies in the fact that the training effect is particularly intense on the adductor muscles. Additionally, the hamstring, quadriceps, and gluteal muscles are also strengthened. These squats without weight are ideal for starting wide-stance squats.
Barbell side lunges
Advanced athletes can dedicate themselves to lateral lunges with a barbell by gently taking a barbell from the rack and placing it on the trapezius muscle. Subsequently, perform lateral lunges to strengthen the buttocks, thighs, and adductors.
Side lunges with dumbbells
The difficulty level of bodyweight lateral lunges is increased by performing lateral lunges with dumbbells. Additional weight creates a more intense strain on the buttocks, quadriceps, and adductors. In this case, athletes benefit from the natural movement of lateral lunges, which can be performed anywhere.
Side lunges with your own body weight
Side lunges with body weight are a variation of lunges in which the movement is lateral. The focus of this exercise is on strengthening the thighs and buttocks. In contrast to other variations of lunges, the adductors also receive a training stimulus.
Glute flutter kicks for the butt
Flutter kicks are known as an effective abdominal exercise. In a reversed execution, however, flutter kicks can be transformed into a buttocks exercise. In this case, lie on your stomach on a bench and perform the typical flutter kick motion.
High knee walking lunges
High knee walking lunges are a variation of walking lunges where you conclude with a high knee to the chest. Pulling the back leg forward and moving towards the chest creates a particularly intense training stimulus in the quadriceps and gluteal muscles.
Classic walking lunges
Walking lunges are a variation of lunges performed while walking. Due to their dynamic execution, walking lunges feel more natural. The focus is on the quadriceps and gluteal muscles. Particularly female athletes like to integrate walking lunges into their workout routines for the abdomen, legs, and buttocks.
Reverse lunge on the cable
Those who prefer the dynamic execution on the cable pull can perform reverse lunges on the cable pull. In this variant, choosing the right weight is particularly important to achieve a supportive effect. The reverse lunge on the cable pull is considered one of the simpler variations of reverse lunges.
Reverse lunges on the multi press
Reverse lunges on the Smith machine are suitable for athletes who want to intensify the movement with additional weight. The movement within the guide rail reduces the risk of errors, but the range of motion is more limited. The focus in this variant also lies on the buttocks and thighs.
Reverse lunges with the barbell
Reverse lunges with the barbell are a popular exercise to effectively strengthen the legs and buttocks. The main emphasis of this exercise is on the large gluteal muscle and the quadriceps. Ideally, athletes lift the barbell with the help of a rack and place it on the trapezius muscle. Subsequently, the reverse lunges are performed with an upright back.
Reverse lunges with dumbbells
Reverse lunges with dumbbells are a variation of reverse lunges where an enhanced training effect is sought through additional weight. Before athletes dedicate themselves to reverse lunges with dumbbells, it is recommended to try reverse lunges without additional weight.
Reverse lunge with your own body weight
Reverse lunges with body weight are particularly used in home workouts as a bodyweight exercise. In reverse lunges, the movement is backward, which has the advantage of reducing the strain on the knee. However, the target muscles remain unchanged compared to traditional lunges, allowing athletes to train the glutes, quadriceps, and supporting hamstring even with the reversed variation.
Classic lunges with high knees
Traditional lunges with high knee are an advancement of regular lunges, as the training intensity increases through the lifting of the knee. Primarily, the focus remains on training the large gluteal muscle and the legs. During the familiar movement, the back leg is moved forward, and the knee is pulled toward the chest. This explosive movement adds extra dynamism to the workout.
Classic lunges with Theraband
By incorporating classic lunges with a resistance band, the training intensity can be heightened. The focus is on training the large gluteal muscle and leg muscles. The resistance band increases resistance and, consequently, the effectiveness of the workout. Since only the band is needed, athletes can perform this exercise anywhere.
Standard lunges
Traditional lunges are among the most popular exercises in leg and buttock training. Especially female athletes prefer classic lunges, which are performed entirely without additional weight. The typical lunging motion primarily stimulates the large gluteal muscle, and both the quadriceps and hamstring come into play.
Jumping lunge high knee
By lifting the knee after the jump in jumping lunges with a high knee, an even more intense training stimulus is generated in the glutes and thigh muscles. Athletes first execute the jumping lunge and then pull the back leg forward towards the abdomen.
Jumping lunge with stop
The training method of jumping lunges with a stop involves leaping lunges, where the athlete stabilizes in an upright position for a brief moment after each jump. In addition to the typical target muscles of lunges, this jumping variation also offers benefits for coordination and balance.
Jumping split lunge
Jumping split lunges are a dynamic variation of lunges, particularly suitable for targeted training of the legs and buttocks. Simultaneously, the hip muscles are stabilized, allowing athletes to improve their balance and coordination. Jumping split lunges represent a classic variation where the movement flows seamlessly.
Cross lunges with dumbbells
Diagonal lunges with dumbbells are characterized by their oblique execution, where athletes target the adductors in addition to the usual goal of lunges. This exercise is more suitable for advanced athletes, as the additional weights require a higher level of balance.
Cross lunges without additional weight
Diagonal lunges without additional weight represent a modification of traditional lunges. In this variation, the typical lunge is performed diagonally behind the standing leg. This diagonal movement not only activates the gluteal muscles and quadriceps but also puts more strain on the adductor muscles. Athletes looking to incorporate this exercise into their training should have sufficient balance.
Barbell lunges
Lunges with a barbell offer a way to intensify traditional lunges. Since the range of motion with a barbell is significantly smaller than with dumbbells, athletes should already have experience with lunges. The focus here is on the gluteal muscles and the quadriceps. Lunges, with their natural movement, are particularly popular.
Lunges with dumbbells
Lunges with dumbbells are a common fitness exercise used in leg and buttock training. The main target muscles of this exercise include the large gluteal muscle and the quadriceps. Dumbbells are ideal for beginners who want to increase the intensity of this form of lunges without sacrificing freedom of movement.