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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!
Hip thrust with theraband and dumbbells
The exercise Hip Thrusts with Theraband and dumbbells allows athletes to intensify the effects of training for the glutes and hamstring. Two dumbbells are connected with the Theraband and placed on the sides of the body on the floor to create additional resistance.
Hip thrust with theraband
The Hip Thrust exercise with Theraband is popular in glute training as it enables athletes to flexibly and effectively strengthen the glutes and thighs. By attaching the Theraband around the hips, secured to a household object or a weight bench, lifting the hips becomes significantly more challenging.
Hip thrust on the bench
Hip Thrusts on the bench are suitable as a home exercise, specifically targeting the gluteus maximus, semitendinosus muscle, and hamstring. Instead of a weight bench, athletes can also place their shoulders on a chair, bed box, or table. Subsequently, the hips are pushed upward by pressing through the heels. This exercise is suitable for beginners and does not require additional weight.
Hip thrust on the leg extension
As the Hip Thrust machine is not available in all gyms, the exercise Hip Thrust on the Leg Press Machine provides an interesting alternative. The leg press machine, typically designed for thigh training, is repurposed, and both seated and lying variations are possible.
Hip thrust on the hip thrust machine
The exercise Hip Thrust on the Hip Thrust Machine can be performed if the specially designed equipment is available in the gym. The focus is on strengthening the glutes and hamstring. To execute the exercise correctly, athletes position themselves in the specialized machine and press the hips upward through the heels.
Single leg pelvic raise
Single-leg hip raises represent a variation of the classic Glute Bridge. The single-leg execution increases the training stimulus, allowing athletes to concentrate more on each respective side of the body.
Classic pelvic raise (both legs)
The conventional hip thrust is a popular exercise for the glutes and is well-suited for home workouts. The primary focus is on strengthening the large gluteal muscle and the hamstring. This exercise is beneficial for beginners as the execution is straightforward. There are three different variations of the bilateral execution, including one without additional weight, with a Theraband, or with an elevated foot stance.
Hyperextensions on the hyperextension bench
Back extensions on the specialized bench for back extensions primarily aim to strengthen the erector spinae (lower back muscles). Additionally, the glutes and the hamstrings provide support during the movement. Every gym is equipped with a suitable bench for this exercise. Due to its uncomplicated execution, this fitness routine is particularly suitable for beginners.
Reverse hyperextensions on a special device
Reverse hyperextensions on the specialized apparatus can be performed in the gym if the specific equipment is available. Besides targeting the erector spinae, the exercise also stimulates the large gluteal muscle.
Reverse hyperextensions on the multi press
Reverse hyperextensions on the Smith machine are a controversial fitness exercise. Therefore, each athlete should decide for themselves whether they feel comfortable with this exercise. The focus is on training the large gluteal muscle and the erector spinae.
Reverse back stretch on the bench
The exercise of inverted back extensions on the bench concentrates on the lower back muscles, specifically the erector spinae. Simultaneously, it trains the glutes and the hamstrings. Some critics highlight potential risks of injury to the lumbar spine, so each athlete should decide whether they feel comfortable with this exercise.
Single-leg deadlift with dumbbells
The single-leg deadlift with dumbbells is an exercise for athletes looking to enhance their flexibility. Due to its single-leg execution, this exercise is particularly suitable for advanced individuals.
Single-leg deadlift with the barbell
The challenging single leg lift with a barbell provides advanced athletes with the opportunity to train the thighs, buttocks, and back. This exercise is excellent for balancing out asymmetries and placing a heightened focus on one side of the body. Athletes thereby enhance their sense of balance as well.
Sumo deadlift with dumbbells
Sumo-style deadlifts with dumbbells are a fitness exercise where athletes train in a particularly wide stance. Traditionally, this exercise is performed with a barbell. Nevertheless, sumo-style deadlifts with dumbbells are also feasible. The wide-spread legs primarily target the thighs and secondarily the large gluteal muscles. The range of motion is higher in the dumbbell variation compared to barbell deadlifts.
Classic deadlift with dumbbells
Traditional deadlifts with dumbbells, also known as kettlebell deadlifts in English, are less common in the gym than barbell deadlifts. Due to the high level of difficulty, advanced athletes should opt for deadlifts with dumbbells if they want to train thighs, buttocks, and lower back.
Straight dumbbell deadlift
In straight-legged deadlifts with dumbbells, athletes emphasize a different aspect than in traditional deadlifts. The focus here is particularly on the lower back. The legs are almost fully extended in this variation. Dumbbells serve as additional weight and provide more flexibility compared to training with a barbell.
Romanian deadlift with dumbbells
Romanian deadlifts with dumbbells are a variation of deadlifting. With this exercise, athletes can train the back, legs, and buttocks. Romanian deadlifts with dumbbells are quite similar to straight-legged deadlifts, although the legs are allowed to be slightly more bent. The classic version is, by the way, the Romanian deadlift with a barbell.
Nordic hamstring curls without equipment
A significant advantage of Nordic Ham Curls is the potential to perform them without equipment. Nordic Hamstring Curls without equipment primarily target the muscles of the hamstring group. The legs need to be secured, which can be achieved using various household items or a Theraband.
Nordic Ham Curls on the device
Nordic Hamstring Curls are a challenging fitness exercise, particularly suitable for experienced athletes. Executing Nordic Hamstring Curls allows athletes to target the hamstring muscles. A helpful support is provided by the option to place hands on the floor, reducing the level of difficulty.
Good mornings with the Theraband
As an alternative to the traditional LH version, Positive Mornings with the Theraband are a suitable option. This exercise is perfect for at-home training, activating the gluteal muscles and the erector spinae. With a straight and hip-width stance, the Theraband is secured under the feet. By holding the ends of the Theraband at the neck, athletes create increased intensity when bending the upper body forward.
Good mornings with the barbell
The fitness exercise Positive Mornings with the Barbell offers an effective way to strengthen the erector spinae and the gluteal muscles. Positive Mornings with the Barbell are often integrated into the training for the buttocks and legs. Precise execution is crucial for this exercise to prevent potential injuries to the lower back.
Pull-through on the cable pull
Pull-Throughs on the cable machine are becoming increasingly popular, also known as hip extension on the cable machine. Often, especially women strengthen their gluteal muscles with this exercise, simultaneously engaging the muscles on the sides of the abdomen. The exercise has a moderate difficulty level, making it preferable for other variations when starting buttocks training.
Fire Hydrant Kicks / Dirty Dog
The so-called Fire Hydrant exercise is also known as Dirty Dog or Fire Hydrant. Regularly performing this exercise can increase stability in the lower back, reducing the risk of injuries while specifically training the gluteal muscles. Dirty Dogs, as a bodyweight exercise, are ideal for a home workout.
Frog pumps
Frog Pumps are part of the Animal Moves training concept, incorporating natural movements from the animal kingdom into fitness training. The specific outward movement of the legs resembles a hopping frog. The focus of the training is on the gluteal muscles, the hamstring, and the erector spinae.
Cable donkey kicks
Leg kicks on the cable pull provide an excellent opportunity to simultaneously train various glute muscles. This exercise is widely popular not only for creating a training stimulus in the thigh muscles but also for enhancing overall body balance. The use of a cable tower makes this exercise particularly suitable for experienced athletes in the gym.
Donkey Kicks / Kickbacks on the multi press
Leg kicks on the multipress are ideal for athletes who want to benefit from the guiding rail on the multipress while effectively strengthening their glutes, core, and thigh muscles. The execution is performed in a quadruped position on a weight bench. It is crucial to perform the exercise correctly to avoid injuries, so advanced individuals should especially incorporate this glute training session into their routine. A possible variation is to have a training partner lift the barbell from the guiding rail.
Monster Walk
The exercise of the monstrous walk is popular among fitness enthusiasts who want to effectively train their abductors, thighs, and middle glute muscle. Athletes can choose between a lateral or forward movement. Additional training stimulus can be generated by using a Theraband during the monstrous walk exercise.
Hip thrust with the multi press
The hip thrust exercise with the multipress is optimal for strengthening the large glute muscle and the hamstring. The movement stimulates all three areas of the glutes. The supportive function of the guiding rail makes this variation particularly suitable for beginners who often prefer this exercise over free weight exercises.
Weighted Pelvic Raise (Barbell)
Weighted hip raises with a barbell, also known as Glute Bridge, are traditionally performed without weight. However, for increased difficulty, the barbell can be positioned on the hip fold to intensify glute and hamstring activation during the hip raise by applying pressure to the heels. In comparison to hip thrust exercises, the upper back remains on the ground.
Hip thrust with the barbell
The barbell hip thrust exercise allows athletes to primarily strengthen the large glute muscle while simultaneously stimulating the hamstring and semitendinosus muscle. A benefit of this fitness exercise is the uniform training stimulus for all three areas of the glute muscle and the stabilization of the hip region. Athletes need a weight bench on which they can place their shoulders to perform the hip thrust exercise with the barbell.