Don’t just sit there! Keep your butt from going to mush by really working it. If you’ve been dreaming of leaving a lasting impression when you leave any room or you just want to feel good when you pull on your favorite pair of jeans, the time is now!
No ifs, ands, or “butts” about it, working the muscles in your butt has significant benefits. By working the gluteal muscles, you prevent injuries in your back, hamstrings, and groin. Rotate these 10 butt workouts into your routine using two or three different moves each time to maximize that gluteus maximus!
One of the best overall exercises you can do for your lower body is the squat. You work your butt, calves, thighs, and your core. There are many variations you can do of them but you simply stand with feet hip-width apart and lower yourself down, like you’re going to sit in an imaginary chair.
Lunges force you to balance in a staggered stance, which makes you engage your buttocks. You’ll also be working your quads, calves, and hamstrings with this nifty move.
Step right up to better buns! You can do it on stairs but the best effects will be felt if you use a chair to increase how high up you step. Don’t forget to alternate your legs as you do this challenging move. The key is not to put the other foot on the chair but rather, raise it at a 90-degree angle once you step up.
4. Walking lunge
Once you’ve mastered the lunge, we challenge you to challenge yourself with a walking lunge. Simply lunge and walk forward, lunging with each step.
5. Side step-ups
Instead of facing your steps or chair head-on, you’ll do this move from the side, which will really give you a well-rounded butt workout.
6. Crossover lunge
It’s the lunge, with a twist! Instead of stepping forward, you’ll step backward and twist slightly. With your left foot, you’ll step back so it crosses behind the right. Vice versa for the other side. Feel the burn!
7. Wall sits
These are fantastic if your knees could do with a little support when you squat. Simply stand with your back against a wall and bend your knees down into a squat. Then hold it, ideally for as long as you can.
8. Donkey kicks
On a mat, get down on all fours. Then take one leg and bend it upward in a 90-degree angle and kick straight up so your foot is parallel to the ceiling.
9. Fire hydrants
While you’re on all fours, take your butt pain to the next level. Instead of kicking straight up with that bent leg, you’re going to swing it out to the side, much like a dog relieving itself on a fire hydrant, hence the colorful name. Let’s just say dogs make this move look easy.
10. Sumo squats
As mentioned, there are plenty of squat variations and this is one of them. You’ll want to stand with your legs as far apart as you comfortably can and then squat, like a sumo wrestler.
With each of these, try to do 3 sets of 8 first until you get comfortable, then go kick some butt by doing more!