5 Best Exercises For A Great Butt

| August 19, 2018 | 0 Comments

5 Best Exercises For A Great Butt

I think that anyone can agree that one of the best ways to make a pair of jeans look good is to have a firm butt. Getting a well-defined gluteus can be difficult, especially if you don’t know where to start. Fitness magazines and health articles all over show the best ways to get a firm butt. So, to get you started on the road to a firm rear, I’ve collected several of the best exercises that you can do at home to fill out your favorite pair of jeans.

Clam Dig

The clam dig is a little-known exercise that was found in Fitness magazine. The clam dig is performed by lying on your side and bending your knees at a 90° angle. You want to place your elbow on your hip you can use an optional weight in your hand to add extra work to this movement.

From the starting position, you will raise your top leg as much as you can (keep you heels together), at the same time raising your arm at the same angle. Hold the top position for a few seconds and lower your leg back down so your knees touch.

This exercise should produce an immediate burn in your glutes because it is an isolated activity. Adding the arm movement with weight activates your core giving you a more efficient workout.

 

 

Sumo Squat

 

Cosmopolitan magazine shows the sumo squat as an excellent way to build your rear muscles. The sumo squat is done like a regular squat.

The main difference between sumo squats and regular squats is that a sumo squat begins with the legs spread further than a hips width apart.

 

You will point your toes forward with your legs spread wide and squat down low until your knees are at a 90° bend.

Repeat this movement for as many reps as possible. Keeping your repetitions high and your sets low will help build muscle without burning you out on exercise.

 

Marching Hip Raises

One of the more challenging exercises that we found was featured in Women’s Health magazine.

Marching hip raises are like a glute bridge.

  1. You start with your back flat on the ground belly pointed towards the sky.
  2. You will bend your legs in and place your feet flat on the floor with your heels pointed toward your butt. This is the starting position.
  3. From the starting position, you will raise your hips up into a bridge pose.
  4. In the bridge pose, you will alternate lifting one leg and then another.

The key to performing this exercise successfully is making sure you have core stability. Don’t let your hips dip down when you are marching. If you need an easier version of this movement you can always practice marching with your butt secured on the floor and work up to the hip raised version.

Step-Ups

Step-ups are an old favorite for many personal trainers. This is probably why Men’s Fitness made sure to include them as one of the best glutes busting workouts. Step-ups can be performed at any difficulty level depending on the person performing the exercise. You can successfully perform a step up with as little as 6 inches or as much as 3 feet depending on your range of motion and strength.

When doing step-ups, you do want to make sure that your platform is firm and stable. Injuries during step ups happen when platforms are not secured or are made of soft surfaces.

 

To add additional strength training benefits to this workout, you can hold weights in your hands as you perform the step ups. Step-ups can also be an eccentric exercise by making sure that the lowering phase of the movement is done slowly and with controlled speed.

Lunge With Arm Reach

The last exercise that we found is a lunge with arm reach. Shape magazine had this exercise listed as better than regular lunge because reaching your arms out in front of you forces you to stabilize your core.

Supporting your core means that you are activating your glute muscles more regularly than if you could use your core muscles to compensate. With your arms are reached in front of you, you will perform lunges as you would normally.

 

These five exercises can be combined in any number of ways to create one killer glute workout. If you incorporate these into your regular workout routine, you are sure to have buns of steel. What is your favorite glute workout?

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Category: Articles, Training

About the Author ()

I’m just an average guy who spent 15 years in the Armed Services, and when about to leave thought “Hmmm, what the heck am I going to do now?!?” Being an ex-serviceman I have always had a passion for health and fitness and wanted to help others reach their goals. I have 4 wonderful daughters (hence my lack of hair) and they are my reason “why” I do this. I wanted to have lots of energy to make the most of my family time, especially when the kids are young and making you run around like a lunatic!!! I've managed to keep myself in good shape all my life and it is never too late to start. But you have got to believe in yourself, a LOT!!!! And that’s where I come in. I can help you overcome your doubts and show you how to look after yourself physically and mentally so you can have the physical energy to be able to enjoy all the free time with your friends and family. I guess that about wraps it up; I hope the site helps you in some small way in your health and fitness and personal development journey.

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