Share, , Google Plus, Pinterest,

Print

Posted in:

11 Butt Exercises – Best Butt Lift Workout Routine

75
circles – 2-3
25
time – 10-15 minutes
Evident result – 2-4 weeks
  • Workout plan: 3 times a week, 2 weeks

This butt workout routine will help you to make your glutes strong, beautiful, rounded, lifted and tight. This routine consists of 11 best exercises to engage your glutes and leg muscles as well. Strong glutes and hamstrings can help to improve your posture, alleviate lower back, hip and knee pain, reduce bone density loss and even eliminate that stubborn abdominal pooch.

Isn’t this good reason to start doing these exercises? Moreover, muscles burn more calories at rest than fat does and increasing lean muscle mass via butt exercises can accelerate fat loss and help to keep it off. The great news is that you can forget about the gym, each exercise you can perform right at home! Be sure that these exercises help you to be toned and healthy in no time.

Butt Lift Workout Routine

1. Squats

Muscles engaged: glutes, quads

Execution

  • From a standing position, slowly bend your knees, hips, and ankles. Maintain a neutral spine and keep your feet apart, wider than shoulder width;
  • As you knees begin to bend, push your butt backward. Keep your muscles tight for the entire time. In a squat position, squat up and down for three times;
  • Return to the starting position and repeat for 30 seconds.

2. Lunges

Muscles engaged: glutes, biceps, quads, calves

Execution

  • Starting position – stand up with your arms at your sides and your feet slightly apart;
  • Step forward with your right leg, lowering your body. Keep your back straight and your chin up. Your abs should be pulled in. In this position, push yourself up and down for three times;
  • Push yourself back up to the starting position using your hamstrings and glutes and repeat these movements for 30 seconds, and then switch legs.

3. Butt Kicks

Muscles engaged: glutes, quadriceps, calves, hamstrings

Execution

  • Stand with your legs shoulder-width apart. Your arms should be bent at your sides or you may put them on your waist;
  • Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down;
  • As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging.
  • Repeat these movements for 30 seconds.

4. Squats With Heel Lifts

Muscles engaged: glutes, inner thighs, calves, quads

Execution

  • Start with your feet wider than shoulder width and turn your toes out;
  • Lower your body, lift your heels up and squat up and down for 30 seconds.

5. Single Leg Glute Bridge

Muscles engaged: quads, glutes

Execution

  • Starting position – in a supine position, arms straight at your sides. Fold one leg holding the other straight off the floor;
  • Simultaneously lift the pelvis and the straight leg;
  • Return to the starting position. Do this exercise for 30 seconds, and then switch legs;

6. Lying Leg Opening

Muscles engaged: quads, glutes

Execution

  • Starting position – lie flat on your back, your arms near your sides (palms face down). Raise your legs straight making a 90 degree angle;
  • Simultaneously lower your left leg to the left side and your right leg to the right side, try to lower your legs as close to the floor as possible. Slowly return to the starting position. Repeat this movement for 30 seconds.

Tips:

If you are not able to keep your legs straight, you may bend your knees slightly.

7. Glute Kickback

Muscles engaged: quads, glutes, hamstrings, calves

Execution

  • Starting position – kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves;
  • As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second;
  • Return to the starting position as you inhale, now repeat for 15 reps and then lower your upper part of the body and hold your leg raised for several seconds;
  • Switch legs and do the recommended repetitions for the other leg.

Tips:

At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.

8. Clamshell

Muscles engaged: glutes, upper thighs

Level: Beginner

Execution

  • Starting position – lie on your side with your legs together. Bend your knees and your hips at a 45-degree angle, as if you were sitting in a chair;
  • Keep your feet together as you lift your top knee as high as possible. Avoid rocking backward or shifting through your pelvis. Pause for a few seconds at the top and then return to the starting position to complete one repetition;
  • Do this exercise for 30 seconds and then switch sides.

9. Butt Stretch

Muscles engaged: glutes, quads, hamstrings,calves,abs

Execution:

  • Starting Position – lie flat on your back and bend both knees. Cross one leg over the other so your foot is on the opposite knee;
  • Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Do the recommended amount of reps and switch legs.

10. Hip Rotation in a Squat Position

Muscles engaged: glutes, quads, hamstrings,calves,abs

Execution

  • Starting position – stand with feet apart wider than shoulder width. Put your hands on your waist;
  • In a deep squat, do hip circles for at least 30 seconds.

11. Leg Lifts

Muscles engaged: glutes, hamstrings

Execution

  • While standing up straight with both feet next to each other at around shoulder width, extend your arms out of your sides in order to keep balance;
  • Lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement;
  • Do up and down movements. Repeat for the recommended amount of repetitions;
  • Repeat the movements with the opposite leg.

Resume

This butt workout routine is extremely beneficial for your glutes and legs. You will have a rounded, lifted and beautiful butt if you do these exercises regularly! Later on, spend more time when doing each exercise in order to achieve the best results.

You don’t need much space or any bulky equipment when doing these exercises, you may perform them right at home. Do not forget to do other workout routines to engage other muscles of your body. Make yourself and your body happy.

Leave a Reply

Your email address will not be published. Required fields are marked *