Are you happy with your butt? Most of us aren’t. We think they’re too small, too big, too saggy, too flabby…this list goes on. The right cardio exercise and weight training activities (like squats and deadlifts) aka Buttock Exercises…can make a difference in your backside, depending on your body type and genetics.
Here are what we believe to be the top Buttock Exercises.
1. Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
2. Body Weight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
3. Dumbbell Step Up
1. Stand facing the box. Place right foot on top of box.
2. Raise body using the right foot only until leg is extended
3. Lower to start position. Repeat with other leg according to exercise prescription.
4. Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.
5. Dumbell Deadlift Row
1. Start by holding dumbells at your side.
2. Squat down until the dumbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbells in towards your waist.
5. Return to the starting position and repeat.
If you enjoyed Buttock Exercises, then you may also want to check out Get a Better Butt Workout or Stop Craving Junk Food – 5 Simple Tips.