a barbell squat exercise targets your glutes or butt, hamstrings and lowers back. barbell increase your muscle size and strength.
its also increase Inner core strength and flexibility.
position: stand up take the barbell and balance the barbell equally both side. adjust your hand with your requirement(don’t grab barbell to wide).
exercise move: sit down until you make the 90-degree angle or until feeling the pressure on your thigh.
now push it to stand up keep your spin or back straight.
alternative: you can do this exercise with a bench or machine barbell squats.
pro tips: at the starting point get someone supports you from the back or use the barbell squat machine at the early stage.
2. Hip Raises or bridge
hip raise is the primary exercise for your butt and it mainly focused on the butt, not back and hamstring. if you do this first in the routine its activate your glutes or butt and ready it for the other exercise.
position: lie on the back of the floor bend the knee and place arm on the side.
exercise move: push your hip upper side then slowly come to normal position ( the more you slow the better result you get).
alternative: ones you became perfect you can put some weight on your belly and lift it.
pro tips: be careful with position and do more repetition for a better result.
lunges are also one of the best butt exercises. lunges exercise helps you to hip flexibility and tone your glutes or butt.
its also provide body balance and rest for your back.
position: stand straight with chest up.
exercise move: step forward with one leg. lower your butt until both knees make 90 degrees angle (make sure your front knee not to low and your back knee doesn’t touch the ground or floor).
alternative: you can do lunges with a dumbbell.
pro tips: increase dumbbell weight for a better result.
if you are looking for effective and easy butt exercise than donkey kick is the best answer for you. donkey kick specifically targets the glutes and their muscles.
it also has an effect like you are doing squats.
position: get the position of your hand under the shoulder and your knee under the hips.
exercise move: push back with one leg on air above the hips and focus on squeezing your glutes.
alternative: there is 4 variation which you can try.
pro tips: focus on the form, not on the set or repetition.
pile squats is also a butt exercises its a variation of a squat exercise. its main focus on your body glutes and hamstrings.
its also help your knee joints, preparing you for the exercise and warm up your lower muscles.
position: stand in your leg and wide your leg.
exercise move: stand in your leg now pointed your toe outer side. bend your knee until hip parallel to legs.
alternative: dumbbell pile squats
pro tips: form is important in this exercise.
the simplest and easiest butt exercise ever. you can have a result by doing this exercise.
its improve your balance and strength in other exercises and save your lower back from injuries.
position; take a chair or box or bench in front of you and stand straight.
exercise move: place your right foot on a box then take your leg foot on a box now return the foot by stepping down to starting position.
alternative: you can do dumbbell step up.
pro tips: make sure your back should be straight.
what is your favorite butt exercises? we love to hear from you. comment down below.
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