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 A complete list of great butt exercises. You may perform these exercises to tone or build your butt muscles.
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Exercise Techniques -
butt exercises
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Stand on the platform of the multi-hip machine. Adjust the arm of the machine so that it is down at about the 5:00 o'clock position (when doing your left leg) and about the 7:00 o'clock position (when doing your right leg). Put your outer leg against the arm of the machine. While holding on to the handle bars abduct your leg (that is, move the leg away from your body) as shown. Exhale as you move the leg away and inhale as you return to the start position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
butt exercises
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Open the inner thigh machine slightly wider than you know you can open your legs. Sit down on the machine and place one leg on the leg rest. Squeeze the two leg rests together with your one leg and hands and then put the other leg on the outside of the second leg rest. Squeeze the inner knees together very slowly working the inner thigh muscles. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
butt exercises
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Open the inner thigh machine slightly wider than you know you can open your legs. Sit down on the machine and place one leg on the leg rest. Squeeze the two leg rests together with your one leg and hands and then put the other leg on the outside of the second leg rest. Squeeze the inner knees together very slowly working the inner thigh muscles. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Glutes
Muscle Groups Worked in This Exercise: Glutes
Preparation: Stand straight up with head and back straight and arms down at sides. Feet are slightly more than shoulder width apart.
Breathing: Breath in and out through the entire stretch movement.
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Read more: Grapevine
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Exercise Techniques -
butt exercises
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Adjust the cable pulley so that it is all the way to the floor. Attach ankle straps to your ankle. Place a weight on the floor for you to stand on. Stand up straight facing the weights on one leg with a weight or platform under the foot you are standing on. It helps if you grab onto the poles to keep your balance. Flex your foot so your toe is pointed as much upwards towards you head as you can. If you are doing your right leg begin by extending the leg back and out in a clockwise motion. If you are doing your left leg use a counter-clockwise motion. Bring the leg out and then back towards your rear in a semi-circular motion. When you get to where you leg is behind you bring it right back towards the weight next to your other foot and continue with the next repetition. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
butt exercises
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Adjust the cable pulley so that it is all the way to the floor. Attach ankle straps to your ankle. Stand up straight with your side that is attached to the ankle strap facing the weights. It helps if you grab onto a handle on the poles to keep your balance. Pull with your ankle to the side away from the weight so it crosses your other ankle. Bring the leg back and continue with the next repetition. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Outer hips
Muscle Groups Worked in This Exercise: Gluteus medius
Preparation: Tie the ends of the band together, forming a loop. Lie on one side in a straight line with your shoulders and hips vertical. Place both legs through the middle of the band so that it sits just above your knees. The leg that is on the floor should be slightly bent for added support.
Breathing: Breathe out as you lift your leg up; breathe in as you return to start position.
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Read more: Band Lying Side Leg Raise
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Glutes
Muscle Groups Worked in This Exercise: Gluteus maximus, Biceps femoris, long head, Semitendinosus and Semimenbranosus
Preparation: Begin on your hands and knees. Place the band in the arch of one of your feet and take hold of both handles with a palms-in grip and with the band inside your arms. Raise the knee you are working towards your chest, assuring that your back is completely straight.
Breathing: Breathe in as you extend your leg backward and breathe out as you complete the extension and return to start position.
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Read more: Band Hip Leg Extension
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Exercise Techniques -
butt exercises
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Lay on side. Place exercise ball between your ankles and squeeze tightly. Then lift the ball straight up 6 inches or more and hold. Hold the ball up for 5-30 seconds or more depending on your fitness level and repeat 6-15 times.
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Exercise Techniques -
butt exercises
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Lie face down with ball under your hips. Bend your left knee and lift up towards your chest. Finish by extending and driving your left leg behind you. Return to the starting position and repeat.
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Read more: Ball Side Kicks
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Gluteus Maximus
Muscle Groups Worked in This Exercise: Gluteus Maximus, Quadriceps (Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius)
Preparation: Begin by standing just in front of the ball and place your left shin on top. Place your hands on your hips.
Breathing: Inhale as you bend your leg; exhale as you come back to standing.
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Read more: Ball Leg Lunge
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Core Muscles and Buttocks
Muscle Groups Worked in This Exercise: Gluteus Maximus, Biceps femoris, Semitendinosus, Semimembranosus
Preparation: Maintain a staggered stance with your body weight on your right foot. Hold the ball with your arms extended at chest level.
Breathing: Inhale as your bend forward, exhale as you rise to starting position.
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Read more: Ball Deadlift
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Quadriceps femoris, Gluteus, Abdominals
Muscle Groups Worked in This Exercise: Gluteus, Bicep Femoris
Preparation: Lie on the floor with your arms down at your sides, palms down. Only one heel and calf should rest on the top of the ball at a time.
Breathing: Exhale while you raise your hips, inhale when you release the position back to the floor.
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Read more: Ball Bottoms-Up Advanced
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Quadriceps femoris, Gluteus
Muscle Groups Worked in This Exercise: Thigh flexors.
Preparation: Sit on the ball with your feet on the floor. Slide down the ball, walking your feet forward, until your lower back rests against the ball. Your thighs should be parallel to the floor, so make sure your feet are far enough from the ball. Place the band under your feet and grasp an end of the band in each hand and bring your hands up by your hips.
Breathing: Exhale while straightening legs, inhale as you return to start.
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Read more: Ball Band Thigh Blaster
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Rectus Abdominis
Muscle Groups Worked in This Exercise: Rectus Abdominis and Obliques
Preparation: Place hands firmly on a stability ball about shoulder width apart as you lean forward with your body fully extended and supported by your feet and hands. You will be in a diagonal pushup position, leaning forward.
Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.
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Read more: Ball 1 Leg Knee Drive
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Glutes
Muscle Groups Worked in This Exercise: Glutes
Preparation: Lie flat on your back with your knees bent as pictured.
Breathing: Breath in and out through the entire stretch movement.
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Read more: Single Leg Knee to Chest Stretch
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Exercise Techniques -
butt exercises
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Stand on the platform of the multi-hip machine. Adjust the arm of the machine so that it is down at about the 7:00 o'clock position (when doing your left leg) and about the 5:00 o'clock position (when doing your right leg). Put your inner thigh against the arm of the machine. While holding on to the handle bars adduct your leg (that is move the leg away towards and across your body) as shown. Exhale as you move the leg in and inhale as you return to the start position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Glutes
Muscle Groups Worked in This Exercise: Glutes and Quadriceps
Preparation: Stand upright with head and back straight and knees slightly bent.
Breathing: Breath out on the contraction of the muscle and breath back in on the way back to the start position.
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Read more: Lateral Shuffle
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Exercise Techniques -
butt exercises
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Stand upright. Place the arm of the machine behind the knee of the leg closest to the machine. Push the arm of the machine down and behind you straightening the leg as you do so. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
butt exercises
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Primary Muscle Group: Plyometrics - Glutes, Quadriceps
Muscle Groups Worked in This Exercise: Glutes and Quadriceps
Preparation: Stand facing the box with the dumbbells on your shoulders. Place right foot on top of box.
Breathing: Breath out as you Step up and breath in as you move back to the starting position.
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Read more: Dumbbell Step Up on Box
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Exercise Techniques -
butt exercises
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Adjust the cable pulley so that it is all the way to the floor. Attach ankle straps to your ankle. Stand up straight facing the weights on one leg with a weight or platform under the foot you are standing on. It helps if you grab onto the poles to keep your balance. Flex your foot so your toe is pointed as much upwards towards you head as you can. Extend the leg backwards at about a 45 degree angle from your body. Return to start position and then continue. Once you have done one leg attach the cable pulley to the other leg and repeat on the other side. Do not allow muscles to relax before next repetition.
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