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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 the barbell
By incorporating the hip thrust exercise with the barbell, athletes can primarily strengthen the gluteus maximus while simultaneously stimulating the hamstrings and semitendinosus muscles. An advantage of this fitness exercise lies in the uniform engagement of all three areas of the gluteus muscle and the stabilization of the hip region. To perform the hip thrust with the barbell, athletes need a weight bench on which to place their shoulders.
Straight deadlift
The execution of the straight-legged deadlift represents a variation of the classic deadlift. The legs are almost fully extended throughout the entire exercise. Due to the extended legs, the focus is mainly on the lower back. However, athletes also experience a training stimulus for the leg and gluteal muscles through the straight-legged deadlift.
Deadlift on the multi press
Deadlifting on the Smith machine is a comparatively simple variation of this exercise and is therefore suitable for beginners. The guiding rail supports the execution, making this exercise particularly unique. However, for those seeking more flexibility, this exercise may be less suitable.
Romanian deadlift
The Romanian deadlift, a special squat variation, primarily targets the back of the thigh. Simultaneously, the lower back and gluteus maximus also benefit from this exercise. Ideally, athletes use a rack for the classic Romanian deadlift, gripping the barbell with an overhand grip. This technique originates from a Romanian athlete who introduced a different method to American Olympians.
Sumo deadlift
The sumo deadlift is traditionally performed with a barbell. The distinct feature of this deadlift variation is the wide stance, intensifying the training stimulus in the thighs and glutes. Correct leg positioning is crucial to avoid an incorrect training focus and prevent injuries.
Trap bar deadlift
The trap-bar deadlifts represent a deadlift variation that combines elements of both squats and deadlifts. Therefore, this exercise is particularly suitable for beginners, as the load on the back is reduced, and the learning curve remains manageable. With the trap-bar deadlift, athletes primarily engage the erector spinae and the quadriceps. The use of the trap-bar, a specialized device shaped like a frame, sets this exercise apart from all other deadlift variations.
Front squats / front squats
The exercise Front Squats is a variation of the Frontkniebeuge and is excellent for training the muscles of the thighs and buttocks. Through the special grip and arm position, athletes can generate an intense training stimulus with lower weight. Frontkniebeugen are therefore considered a gentler alternative to conventional squats.
Kettlebell squat
The Kettlebell Goblet Squat represents a more challenging variation of squats. This exercise targets specific muscles, such as the quadriceps, hamstrings, adductors, and the large gluteal muscle, which are also engaged in traditional squats. Particularly in the CrossFit movement, this exercise enjoys great popularity.
Squats / squats with the barbell
The classic squats with the barbell are among the most appreciated fitness exercises for the leg muscles. This exercise is also referred to as Barbell Squats or Back Squats. In general, it is suitable for athletes at any training level, though incorrect execution can lead to knee discomfort. With proper form, an effective training stimulus for the hamstrings, quadriceps, and large gluteal muscles can be achieved.
Squat jump
The exercise Squat Jump is a dynamic variant of the popular squats and is particularly effective for a core-legs-buttocks workout. No equipment is required for the standard Squat Jump variant, allowing athletes to perform this exercise anywhere. This combination of jump and squat not only improves the target muscles but also enhances jumping power.
Squats without weight / air squat
Air Squats are also known as squats without weight and are ideal for beginners looking to learn the movement pattern of squats to effectively train the quadriceps, hamstrings, and large gluteal muscle. Since no equipment is needed, Air Squats can be performed anywhere.
Zercher Squat
Zercher Squats are a rare fitness exercise in the gym. The origins of this squat variation can be traced back to the powerlifter Ed Zercher, who had to modify many exercises due to his low body weight. While the execution fundamentally resembles Front Squats, the grip in this squat variation is variable.
Squats on the multi press
Before attempting free squats with additional weight, it is advisable to incorporate squats on the incline press. In this situation, the guide rail supports the execution and enhances the sense of balance. Due to the widespread availability of incline press machines in most fitness studios, athletes can effectively target their thighs and gluteal muscles.
Leg press with the multi press (vertical)
The leg press with the vertical press (Multipress) is particularly suitable for experienced athletes. The challenge lies in releasing the barbell from the anchor and then moving it vertically. This increases the risk of injuries. Through vertical pressing, this exercise allows for an intense workout of the thigh muscles and, specifically, the gluteus maximus.
Squats with dumbbells
Squats with dumbbells are especially suitable for athletes who prefer a classic execution but seek more freedom of movement than with the barbell variant. Holding the dumbbell feels more natural in this case. The use of two dumbbells on the sides also provides more flexibility to effectively strengthen the muscles of the thighs and glutes.
Classic deadlift
The traditional deadlift is a popular fitness exercise for strengthening the legs and back. The focus is on the lower back and the quadriceps muscle. Additionally, the exercise offers the opportunity to train the gluteus maximus. Therefore, there is often debate about whether the traditional deadlift should be considered more of a leg/glute or back exercise.
Cossack squats
The exercise Cossack Squats is a valued fitness routine for the leg muscles, providing various benefits to athletes. This gentle squat variation contributes to injury prevention and increased flexibility in the body. Especially suitable for those who sit a lot, Cossack Squats focus on the quadriceps, hamstrings, and gluteus maximus.
Kettlebell deadlift
Kettlebell deadlifts are a special variation of the deadlift, particularly popular in CrossFit training. The main emphasis is on the lower back, while the legs and gluteus maximus are also engaged. Among the various challenging deadlift variations, kettlebell deadlifts are relatively straightforward, making them suitable for beginners.
Glute ham raises
Glute Ham Raises are an exercise that targets the muscles at the back of the legs, the glutes, and the lower back muscles. A machine for Glute Ham Raises is, however, only available in a few fitness studios. Theoretically, it is possible to perform the exercise at home without equipment with a training partner. The name of the exercise is derived from the so-called hamstring muscles, which include the muscles at the back of the thigh.