Aesthetically, the butt is one of the most revered feature a person can have. Mechanically, a strong, healthy posterior will lead to fewer injuries later in life. There are no downsides to having a stronger, more muscular butt, only advantages.
So, today we’re going to discuss the easiest (and most powerful) butt sculpting exercises known to mankind. We chose these exercises specifically for how easy they are to perform and how incredibly effective they can be.
Let’s get started…
Simple, yet effective. Hip thrusts have been featured in just about every fitness dvd work, magazine article, or blog post and even the famous brazilian butt lift workout related to building up the posterior. The reason? It works, requires absolutely no equipment to get started, and has a ton of cool variations to lay with to ensure progress remains constant.
- You will begins with your back lying flat on the floor (or mat) with your knees bent and your feet slightly wider than shoulder width apart.
- Begin the movement by raising your hips and driving through your feet so that your weight is supported by your upper back and heels
- Once the hips are extended upwards as far as possible, pause for a moment, before reversing the motion and lowering the hips to the floor.
Pro Tip: To make this exercise even more effective, don’t allow your butt to touch the floor or mat in between repetitions. This will ensure that there is constant tension on your glutes.
This exercise is similar to the glute bridge, but requires a bench or something sturdy to lean on as well. Mechanically, it’s slightly more effective than the glute bridge because it allows for a greater range of motion.
- You’ll begin with your feet on the floor and your shoulder on a bench or sturdy chair.
- You will then lower you’re your butt towards the floor, stopping just shy.
- Reverse the motion by driving through your heels to raise your hips back to the starting point.
Pro Tip: When moving the hips up, drive hard enough so that your hips explode upwards to maximize effectiveness.
This exercise is as popular within the fitness community as the glute bridge. Most likely because it can be done virtually anywhere and doesn’t require any equipment to perform. Donkey kicks also work well for strengthening the erector muscles in the lower back.
- Begin on all fours; your hands placed shoulder width apart and your knees placed closely together (this will help with stability as the movement is performed).
- Keeping your knees bent, lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling, almost as if you’re kicking someone standing behind you (thus the name, donkey kick).
- Reverse the motion by lowering the leg. Switch legs after each set
Pro Tip: Experiment with how much (or little) you bend your knee to find the optimal position to work your butt.
Lunges have become increasingly popular over the years as more people notice the incredible benefits. If done to failure, they can be rather arduous as well. Lunges not only train the glutes, but utilize a multitude of different muscles; the hamstrings, the quadriceps, hip flexors, and core muscles (which are required to stabilize the body). Chalene Johnson uses these in the piyo workout dvd as well as Autumn in the 21 day fix workout program. They just flat out work!
- Stand upright with your hands on your hips OR clasped together behind your head.
- Take a large step forward.
- Lower the body by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with floor.
- Your weight should be distributed evenly between your two legs.
- Your rear knee should be in line with your hip.
- Your torso should remain upright and in line with your hips as well (no leaning forward).
Pro Tip: The unfortunate circumstance is, most people that do lunges are doing themselves a disservice, hindering progress, because they aren’t focusing on proper body mechanics. Someone should be able to come along and draw a straight line beginning at your rear knee all the way up to the top of your head.
Two mistakes people tend to make are leaning the torso forward and taking too large of a step forward, forcing all the weight to be distributed on the front leg, instead of evenly between both.
Squats are hailed as one of the most important movements for improving the human body. In layman’s terms; if you don’t squat, you’re wrong!
When done correctly, squats build the glutes, hamstrings, quadriceps, hip flexors, and the entire midsection (along with the upper back if done with weight).
- Stand with your feet shoulder width apart (or slightly wider), with your head facing forward and your chest held up and out.
- Extend your hands directly out to act as a counter balance OR cross them and place your hands on alternate shoulders (right hand on left shoulder, left hand on right shoulder).
- Sit back as if you’re sitting into an imaginary chair.
- Continue to lower your hips, while ensuring that your weight is in your heels (if it’s in the front of your feet, then you are likely leaning forward).
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
Pro Tip: Much like the lunge, most people do NOT squat correctly. The most common mistake is weight distribution and leaning. If you keep your midsection tight, your shoulders back, and your weight in the heels, you will get the max benefits.
That rounds out our list of the most powerful butt sculpting exercises. Each one of these exercises can be done almost anywhere with absolutely no (or limited) equipment. Interestingly enough, each exercise also has multiple variations that can make the movement progressively more difficult (and beneficial). It’s also important to master the basics, so be sure that you have a solid grasp of each movement before you progress.
Let us know what your favorite butt sculpting exercise is, by leaving it in the comment section below! You can find a list of our best weight loss programs here if you are needing more information.