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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!
Side step ups
Lateral Step-Ups represent a set of ascending exercises where athletes ascend to an elevation through lateral steps. This lateral execution engages not only the leg muscles, quadriceps, and glutes but also the muscles on the lateral thighs. The difficulty level varies in different variations depending on arm positioning and additional weight.
Front step ups
Front Step-Ups are a traditional ascending exercise, particularly popular in CrossFit. In this fitness exercise, the primary stimulus is on the leg biceps, quadriceps, and major gluteal muscle. It's crucial for athletes to consciously push upward during Step-Ups to generate the optimal training stimulus in the legs. Various variations are available based on preference.
Split squats with the barbell
Split Lunges with a barbell enable targeted training of the legs and glutes through the alternating bending of the legs, creating an alternating and isolated training stimulus. To gently place the barbell on the shoulders, a rack is helpful. Athletes perform split lunges while standing on the floor, while other variations, such as Bulgarian split lunges, involve using an elevation.
Split squats with dumbbells
For a more intense workout for the legs and glutes, split lunges with dumbbells are suitable. Athletes hold a dumbbell in each hand for alternating execution. The typical static movement of split lunges follows.
Split squats without additional weight
Split Lunges without additional weight are ideal for starting this exercise. In comparison to lunges, this exercise involves a static movement execution, although there are significant parallels in the execution of the exercises. In addition to the quadriceps and hamstring muscles, athletes also strengthen their major gluteal muscle.
Bulgarian split squats on the multi press
Bulgarian Split Lunges on the leg press are one of many variations with which athletes can train their legs on the leg press machine. For this exercise, athletes position themselves on the leg press and place the barbell on the trapezius muscle. The guide rail of the leg press machine makes this exercise a good transition from Bulgarian Split Lunges with body weight to the barbell version.
Bulgarian squats with the barbell
The exercise of Bulgarian lunges with a barbell is highly popular in the realm of buttock and thigh training. In this case, a barbell is utilized as additional training weight. When traditional bodyweight exercises no longer achieve the desired training effect, using the barbell on the rear shoulder muscles is a suitable alternative. By incorporating a weight bench or elevation, a more intense stretch can be achieved compared to split squats.
Bulgarian split squats with dumbbells
Bulgarian split squats with dumbbells involve the use of additional weight for those who are already familiar with the movement pattern. Athletes hold a dumbbell in each hand, intensifying the training stimulus on the hamstring, quadriceps, and gluteal muscles.
Bulgarian split squats without additional weight
Bulgarian split squats without additional weight are an effective fitness exercise aimed at strengthening the muscles in the buttocks and legs, which are engaged in conventional squats. The alternating execution allows for a targeted intensification of the training stimulus on each side of the body. This variation without extra weight is particularly suitable for athletes looking to familiarize themselves with the movement pattern. The key difference from split squats lies in the use of a weight bench or other elevations.
Tight squats on the squat machine
Narrow squats on the squat machine refer to training on a Hackenschmidt device. In this variation, the feet are positioned close together, creating a stronger stimulus on the quadriceps, in addition to the hamstring and large gluteal muscles.
Hackenschmidt squat with neutral stance
The Hackenschmidt squat with a neutral stance is a fitness exercise named after weightlifter Georg Hackenschmidt. This squat variation is challenging and should only be attempted by advanced athletes. In addition to targeting the multifaceted thigh muscles and hamstring, it also engages the large gluteal muscle.
Single-leg squat (with dumbbells)
Single-leg squats with dumbbells offer athletes the opportunity to generate a higher training stimulus during the classic execution by using dumbbells. This exercise is particularly suitable for athletes pushing their limits with body weight alone.
Hawaiian squat
The Hawaiian Step exercise is particularly suitable for advanced athletes, as the execution is relatively demanding and "exotic." It is, therefore, a variation of Step-Ups that is not very common in the gym.
Skater Squat
The Surfer Step is a variation in the realm of single-leg Step-Ups. The training effect on the thigh and gluteal muscles is intensified by extending the leg backward in the air, making Surfer Steps an extremely effective bodyweight exercise for the lower body.
Pistol squats
Revolver Squats are one of many variations of single-leg squats. The movement is explosive, with athletes dynamically pushing their leg upward in a dynamic, eccentric motion. This generates an intense stimulus in the thigh and gluteal muscles. Athletes can also use a box for support and perform them as single-leg box squats.
One-legged box squats
Single-Leg Box Squats provide athletes with the opportunity to balance muscular imbalances and strengthen coordination. Athletes assume an upright stance while the weight is only on one side of the body, and the other leg is extended in the air. By subsequently bending the legs and lowering onto the box, the quadriceps, along with the large gluteal muscle, are intensively stimulated.
Classic barbell squats with box
Classic squats are typically performed with a barbell. This variation can be adapted to perform classic barbell-box squats, where the box provides both support and feedback. While bending the legs, the buttocks are pushed backward until they rest approximately on the box or bench. The focus is especially on the quadriceps and large gluteal muscle.
Box front squat
Box Front Squats are a variation of squats where you use a seat as support. At the same time, the elevation serves as feedback to ensure that the squats are performed deep enough. In this variation of Front Squats, you hold the barbell in front of your body in a special grip to strengthen the thighs and glutes.
Single leg leg press
Utilizing the single-leg leg press allows athletes to apply an isolated training stimulus to one leg. Target muscles include not only the quadriceps but also the gluteal muscles. Various foot positions can be employed to involve additional muscles in the training.
Leg press with both legs
The leg press with both legs is an extremely popular exercise in leg training. Virtually every fitness gym is equipped with a leg press machine suitable for athletes of all training levels. While the primary focus is on the quadriceps muscles, the gluteal muscles are also additionally stimulated.
45 degree single leg leg press
With the 45-degree single-leg leg press, athletes alternate training both sides, creating an isolated training stimulus and a stronger focus. One foot is placed on the footplate, while the other leg remains firmly on the ground to ensure high stability.
45 degree leg press with narrow foot position
Incorporating the 45-degree leg press with a narrow foot position into the training plan not only strengthens the quadriceps and the gluteal muscles but also engages the abductor muscles. While not a classic leg press machine, this variant is becoming increasingly common in fitness studios.
45 degree leg press with wide foot stance
The 45-degree leg press with a wide foot position requires only the specialized leg press machine to selectively strengthen the quadriceps. With a wide foot position, athletes can target not only the quadriceps and gluteal muscles but also the adductors. The straightforward execution makes this exercise suitable for athletes of all training levels.
45-degree leg press with neutral foot position
In numerous fitness studios, the 45-degree leg press machine is available, allowing athletes to incorporate the 45-degree leg press with a neutral foot position into their training plan. The neutral foot position evenly engages the posterior thigh muscles while activating the gluteal muscles.
Butt kickbacks with the Theraband
A captivating variation to glute raises on the cable machine is performing glute raises with the Theraband. This glute exercise can be easily done at home if athletes do not have the appropriate equipment. For this, the Theraband is secured above the ankles, allowing the standing leg to provide immediate resistance for the workout.
Cable butt kickbacks
Glute raises on the cable machine are suitable for athletes who prefer the flexible execution on the cable machine and want to effectively strengthen their glute muscles. This exercise is particularly appreciated by female fitness enthusiasts, as they can achieve firm glutes with a simple movement. In addition to the cable machine, only a foot loop is needed to generate additional resistance for the targeted leg.
Kickbacks with a straight leg on the device
With the appropriate apparatus, kickbacks on the machine with an extended leg can be performed. This exercise closely resembles kickbacks on the cable machine, as the weight is pressed upward and backward with one leg. However, athletes have significantly less freedom of movement when training on the machine. Compared to donkey kicks, the leg is not lifted as high, and the hip should not be overextended.
Donkey Kick on the machine
Donkey kicks on the apparatus are a beginner's exercise, primarily aiming to strengthen the gluteus maximus. The execution is straightforward when the suitable equipment is available in the gym. This exercise can be performed on the specific apparatus or on the repurposed 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, glutes, and legs. This variation is performed somewhat less frequently than the classic donkey kicks. In this exercise, the targeted leg is stretched and lifted upward from a quadruped position, with the leg remaining almost fully extended, unlike the classic donkey kicks where bending is possible.
Classic donkey kicks
Donkey kicks are a training exercise also known as a functional full-body workout, as they strengthen the muscle chain from the core over the glutes to the thighs. At the same time, donkey kicks are suitable for all athletes looking to improve their balance. In the classic variant, athletes perform the characteristic donkey kick upward from a quadruped position.