5 Best Butt Exercises (No Gym Required)
5 Side Leg Lifts: Firm up the Sides
People forget when searching for the best butt exercises that multiple muscles comprise that area of the body. The biggest butt muscle, the gluteus maximus, extends the hip, so all the previous exercises work it. Muscles in the butt also abduct the hip, which means to move it sideways away from the body. Side leg lifts, or side-lying leg lifts, are the simplest way to achieve this at home. Lie on your side and raise your top leg toward the ceiling. This tones the side of the derriere. Just make sure to work both sides evenly.
4 Reverse Back Extensions: Move Forward to a Better Booty
Reverse back extensions are one of the simplest exercises ever invented, yet it puts all the work onto the glutes. Lie on your abdomen with your legs straight and then raise them toward the ceiling. You may feel your lower back working as well. Be careful not to overdo it if your back is weak. If the exercise feels too easy, wear ankle weights.
3 Single-Leg Dead Lifts: Double the Trouble
Regular dead lifts are great for the butt, but you need weights to make it challenging. Standing on one foot while performing dead lifts doubles the body weight so that you don’t need a gym full of weights to tire your glutes with this exercise. If your butt isn’t burning, you can find an object in your home like a water bottle to make the single-leg dead lift hard enough for you.
2 Bridges: Path to a Great Butt
Bridges, also known as hip lifts or floor bridges, are a buttastic exercise that also works your hamstrings and lower back. The glutes are the prime mover though. All you do is lie on your back with your knees bent and feet parallel each other on the floor, and then you lift your hips as high as they’ll go. An important tip is to start with your heels near your butt on the floor. If your feet are too far away, your hamstrings may take over the load.
1 Lunges: Not Just a Thigh Exercise
Lunges get a bad rap as an exercise just for the thighs, when they actually target the glutes as well. They’re not bad for the calves, either. The best part is that your body weight is enough to give you a good workout. You can hold dumbbells in your hands if you want some extra weight, but try alternating lunges by stepping one foot forward at a time, or walking lunges where you step forward until you hit a wall, and then turn around and keep going. Your butt should feel the burn as much as your quadriceps.