A toned and sculpted booty is the dream for so many of us, but achieving it can be easier said than done. There’s no one-size-fits-all solution when it comes to exercise, so finding the best butt exercises for your unique body type can be a bit of a challenge. Luckily, we are here to make your life a little easier! We’ve compiled 11 of the best butt exercises for building an amazing tush that you’ll be proud to show off. From squats to deadlifts to glute bridges, read on to find out which exercises are right for you and how to properly execute them.
The Glute Bridge
The glute bridge is a simple but effective exercise for toning the butt. To do the glute bridge, lie on your back with your knees bent and feet flat on the floor. Place your hands on the floor beside you. Raise your hips off the floor and squeeze your glutes as you do so. Hold for a few seconds, then lower your hips back to the starting position. Repeat for 10-15 repetitions.
The Fire Hydrant
This is one of the best butt exercises for a super-toned tush because it works all of the muscles in your glutes, including the hard-to-target inner muscles. To do this exercise, start on all fours with your knees bent and feet hip-width apart. Place your hands directly under your shoulders. Keeping your core engaged, lift your right leg up to hip height and then back down to the starting position. Repeat with your left leg. Do 10-12 reps on each side.”
If you want to work your butt, you can’t go wrong with donkey kicks. This exercise is great for toning and shaping your rear end. To do donkey kicks, get down on all fours with your hands and knees about shoulder-width apart. Keep your spine in a neutral position and engage your core. From there, lift your right leg up and back, keeping your foot flexed the entire time. Return to the starting position and repeat with the left leg. Do 12-15 reps on each side.
Lunges are one of the most effective exercises for toning your butt. To do a lunge, stand with your feet hip-width apart and take a large step forward with your right foot. Lower your body until your left thigh is parallel to the ground and your right knee is at a 90-degree angle. Push back up to the starting position and repeat with your left leg. Do 10-12 reps on each side.
If you want to tone your tush, squats are the way to go. Squats target the glutes, quads, and hamstrings, making them the perfect exercise for a toned butt.
There are many different squat variations that you can do to target different muscles groups. For example, sumo squats target the inner thighs, while regular squats target the glutes and quads.
To do a basic squat, stand with your feet shoulder-width apart and lower your body down as if you were going to sit in a chair. Make sure to keep your knees behind your toes and your chest up. Return to standing and repeat.
For an extra challenge, add weights or try single-leg squats.
Standing Hip Abduction
One of the best butt exercises you can do for a super-toned tush is standing hip abduction. This move works your glutes, as well as your inner and outer thighs. To do this exercise, stand with your feet about hip-width apart and hold onto something for balance if needed. Then, lift your leg out to the side and up as high as you can without moving your upper body. Slowly lower your leg back down to the starting position. Repeat on the other side. Do 2-3 sets of 12-15 reps on each side.
When it comes to toning your tush, the clam is one of the best exercises you can do. Here’s how to do it:
1. Lie on your side with your knees bent and feet together.
2. Lift your top leg up, keeping your foot flexed.
3. Slowly lower your leg back down.
4. Repeat for 8-12 reps, then switch sides and repeat.
Start in a tabletop position with your shoulders over your wrists and your hips over your knees. Draw your right knee toward your chest, then straighten it back out to starting position. This is one rep. Do 10 reps, then switch sides and repeat with your left leg.
Start by lying on your back with your legs straight and your arms at your sides. Slowly lift one leg into the air, keeping your thigh and knee both at a 90-degree angle. Hold for a count of two, then lower back to the starting position. Repeat with the other leg.
Side-lying Leg Raise
Start by lying on your side with your legs extended straight out and your hips and shoulders stacked. Place your bottom arm out in front of you for stability, and prop your head up with the other arm so you can look down at your leg. From here, raise the leg that’s closest to the ceiling as high as you can without arching your back or allowing your pelvis to rock forward. Pause at the top before slowly lowering back to the starting position. Repeat for 10–15 reps before switching sides.
This is one of the best butt exercises for a super-toned tush. It works your glutes, hamstrings, and lower back all at once.
How to do it: Lie facing down on an exercise mat with your legs straight out behind you. Place your palms flat on the mat beside you. Slowly lift your legs and buttocks off the mat, using your glutes and hamstrings to curl your pelvis up toward the ceiling. Reverse the motion, lowering your body back to the starting position. That’s one rep. Do 10–12 reps total.
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