Sure, having a strong, toned butt looks great. But beyond that, a strong butt serves an important purpose for your body. “Strong glutes mean improved posture, increased flexibility and mobility, and injury prevention,” says Christina Chin, certified Pilates instructor at Moxie. “Weak glute muscles can contribute to back pains and knee problems, among others things.” Adds Anel Pla, certified Personal Trainer at Five Point Zero Fitness, “A strong butt also means strong quads, which support the knees. Strong glutes also help to support the lower back during lifting motions—one of the signs of weak glutes is rounding of the back during a deadlift. These muscles have a huge impact on your overall body strength; they help strengthen your core, and help to support a range of compound movements and exercises.” And the good news is, at-home butt workouts can be just as effective as ones you would do at the gym, and achieve the same results. Something you may not know: Your butt is made up of three different muscles, and they include the gluteus maximus (which takes up the majority of the rear), gluteus medius and gluteus minimus. “The gluteus maximus extends your hips and rotates your leg outward. The gluteus medius and gluteus minimus both abduct your leg and rotate your leg inwards. They are also responsible for stabilizing your pelvis,” says Chin. In order to hit each part of your glute, you need to mix up your butt routine. So if you’re adding “a strong butt” to your list of 2022 goals (hey, we can’t blame you!) here are 10 moves that will torch your butt and build strength, including a warmup.
Three-move butt warmup
Before you get started, it’s important to do an activation warmup.“The purpose is to focus on your butt muscles and make sure they are fired up and the blood is flowing before lifting any weight. This will help you with mobility and keeping the butt toned!” says Pla. “You will know the glutes are activated from the contraction and butt pump you feel if you are doing the exercises properly.”
Lateral band walks with a resistance band
“Position a resistance band just below the knees. Place your hands on your hips, stand tall, and take small steps to the side, planting the trailing foot firmly so that it doesn’t slam into the leading foot. Keep the shoulders, hips, and knees stacked, and resist leaning to the side. Think of pushing the body away from the ground rather than reaching with your leading leg. Repeat for 10 repetitions in each direction,” says Pla.
Bodyweight air squats with a resistance band
“Position a resistance band just below the knees, and bring your feet slightly wider than hip-width and your toes turned slightly outward. Keep the chest up and make sure the spine stays neutral throughout the movement. Reach your arms out in front of you as you sit back and down, keeping the knees tracking over the toes on the descent. Push the heels, and keep the knees out on the way up, drive the hips forward, and stand tall. Repeat for 20-30 repetitions,” says Pla.
Donkey kicks with a resistance band
“Grab the resistance band handles and position your hands so they are directly under your face, elbows bent. Hook your right foot into the band on the other end. Keeping your back straight, push your right leg out and up. Draw it back into your chest for one rep. Complete 10-15 reps for two to four sets on each leg,” says Pla.
Best butt workouts
Now, onto the actual workouts: Here are the 10 best butt workouts to do at home.
Move #1: Glute bridges
How to do it: “Lie down on mat with knees bent, feet planted down on mat, feet parallel hip width apart. Drive through the feet as you push your hips up, squeezing your glutes, lower down to mat and repeat. Do 12-15 reps and three sets of each exercise,” says Chin. Pro tip: For extra heat, you can add a resistance band around thighs, elevate your feet up on a chair, or for my favorite, bring one knee to table top and do a single leg shoulder bridge to feel the extra burn.
Move #2: Hip thrusts
How to do it: “Sit on the floor and position your upper back against a flat bench or your couch. Bend your knees so your feet are flat on the floor. Lean back so your shoulders are on the bench, chair, or couch and positioned above your hips. Drive your hips up. In the top position your knees should be bent at 90 degrees, and your shoulders should be near the top of the bench, couch, or chair with your body forming a straight line between them. Pause at the top of the lift, squeeze your glutes, then lower your hips slowly. Do three sets of 12 to 20 reps,” says Pla. Pro Tip: Use some weights if you want to make it more challenging, or place a rolled-up yoga mat between your hips if needed for comfort.
Move #4: Traditional squats
How to do it: “Stand with your feet hip-width apart. Press hips back and bend your knees into a squat position. Make sure you keep your spine neutral, widen your sitz bones and knees so they do not track past your toes. Press through the heels and stand up and squeeze your glutes. Perform three sets of 12-15 reps,” says Chin. Pro tip: Add a resistance band around your thighs, squat pulse before standing, or squat to calf raise (lifting heels up).
Move #5: Goblet squats
How to do it: “Stand with your feet about shoulder-width apart. Inhale, lightly brace your core, and squat down as deep as possible. Reverse the movement, and return to a standing position. Exhale on the way up. Do three sets of 12 to 20 reps,” says Pla. Pro tip: Grab a kettlebell or single dumbbell (or go equipment-free!), holding the weight against your chest.
Move #6: Clam shells
How to do it: “Lie on right side and prop yourself up on your right forearm. Knees are bent and legs are stacked, feet are in lined with hips. Open top left knee up towards the ceiling squeezing your glutes as you keep your feet together. Make sure your hips and shoulders remain stacked and you’re not sinking in your under waist as you do this exercise. Repeat other side. Perform 12-15 reps of each exercise in three sets,” says Chin. Pro tip: You can add a resistance band around your thighs, or press both hips up as you do your clam shell, hold at the top and squeeze your glutes in this modified side plank, before you lower your hips and knee back down.
Move #7: Single leg roman deadlift
How to do it: “Hold two dumbbells in each hand and stand tall with one foot slightly behind you, toes on the floor. Hinge forward at the hips, lifting the back leg up behind you while lowering the dumbbells just below your standing knee. Extend the hips to return to standing. Do three sets of 10-15 reps, completing all your reps on the weaker leg before switching sides,” says Pla.
Move #8: Curtsy lunge
How to do it: “Stand with feet hip width apart. Step right foot back to the left side and bend both knees at the same time. Keep hips squared, facing forward. Step right foot back to right side and stand up. Perform three sets of 12-15 reps,” says Chin. Pro tip: You can hold on to a weight for added intensity or add pulses at the bottom.
Move #9: Bulgarian split squat
How to do it: “Hold dumbbells at sides; stand with back facing side of bench. Stand two to three feet in front of a knee-high platform. Extend your right leg behind you and rest your toes on the bench. Toes can be flat or tucked, according to personal preference. Square your hips and shoulders. Keeping your torso upright, slowly lower your right knee toward the floor. Your front knee will form approximately a 90-degree angle (it may go farther, depending on your mobility; just make sure your knee doesn’t cave inward). Do three sets of 10-15 reps on each leg,” says Pla. Pro tip: Don’t shift forward on the toes or exaggerate pushing through the heel. Reverse the move and return to the starting position. Squeeze your rear glute at the top of the movement.
Move #10: Side step-ups
How to do it: To start, stand next to your bench (or anything similar you have at home), and hold dumbbells or kettlebells at arms length. Angle one leg and place the press heel of foot into the box and drive upward until your supporting leg becomes completely extended. Finish with your trail leg on the box or bench. Step down with the trail leg to return to starting position. Hold the upper body upright so you can rest the hands at the hips or stretch them out in front of you. Push yourself up with the angled leg the other one does not support the motion. Come back to the starting position and tap the foot on the floor shortly. Switch sides and do the same with the other leg. Do three sets of 8-12 reps on each leg,” says Pla. Pro tip: Do not gain momentum, do not move the arms, and do not tilt forward. Next up, here are the 20 best workout apps.
Sources
Christina Chin, certified Pilates instructor at MoxieAnel Pla, certified Personal Trainer at Five Point Zero Fitness
