8 Exercises For A Firmer Butt

A sagging butt is no joke. It doesn’t matter how firm the rest of your body is, if you suffer from droopy, squishy or cellulite covered glutes then you’re going to be needing some emergency repair work. Not only will a butt focused workout give you gorgeous glutes, it will also provide you with the self confidence to step out onto the beach with confidence, knowing that your rear end kicks butt.

The Workouts:

From these great glute workouts, you are able to perform two kick butt workouts as follows:

Workout A

Squats – 3 x 15
Box Jumps – 2 x 12
Stiff Legged Deadlift – 3 x 12
Kick Backs – 2 x 15 (each leg)

Workout B

Deadlift – 3 x 15
Lunges – 2 x 15 (each leg)
Hip Thrusts – 3 x 12
Two Way Butt Kicks – 2 x 12 (each leg)

Here are 8 glute focused exercises that will get you the butt you deserve.

Squats

They’re sometimes referred to as the queen of all exercises, and with good reason. Squats are a full-body fitness staple that work the hips, glutes, quads, and hamstrings, and cunningly strengthens the core. It works 75% of your muscles in a single movement and it should be one of the mainstays in any leg workout.

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

Box Jumps

box-jumps

Stand on a scale, which shouldn’t be higher than your knees. Lift your arms and bend them to your sides so that your hands are at the height of your shoulders. Spread your legs wide in a hip-width and bend a little. Spread your arms and move them backwards. While you sway with your arms forwards, jump on the scale and remain with your knees bent. Afterwards, slowly step down. Make 2 series of 8 repetitions. If you are a beginner, then we advise you to make only 1 series.
This exercise will tighten and shape your butt and your legs.

Deadlifts

dumbbell_deadlift_f_workoutlabs

– this exercise targets your glutes, quads, lower back, and hamstrings. People often overlook it as they think that only muscle-bound advanced lifters can do. This exercise is great for weight lifters at any level and will help you develop practical strength which will make you look great and make it easier to perform the daily lifting tasks.

Lunges

Starting position – standing, hold a dumbbell with both arms in front of you,
Stepping backwards with your left leg, lower your body into a lunge, as you are raising your arms in front of you Lowering your arms, bring your left leg back to standing position, then repeat on another side to complete one rep.

Straight Leg Deadlift

romaniandeadlift1-1

Stand with your feet between hip and shoulder width apart in front of a barbell. Bend over and grab the bar with a shoulder width grip. Stand up to bring the bar up to your mid thigh level. As you rise, retract your shoulder blades and lock out your knees.

From this top position, lower the bar, keeping your legs straight and the bar close to your body. Now drive through your heels, flexing your hamstrings and glutes to bring the bar back to the starting position.

Kick Backs

Start on all fours on the floor, and keeping your core tight, lift one leg up behind you, crossing it slightly over the leg still on the floor, let your foot down and tap the ground, lift back up to starting position, and lower it to tap the ground again. 

Hip Thrusts

How to do it: Lie on a flat surface with your knees bent and both feet planted on the ground. As you raise one leg straight in the air, thrust your hips off of the ground, creating an arch in your lower back.

Be sure to drive through the heel of your foot in order to contract the hamstrings and glutes as you lift off of the ground.

Come all the way down, so your butt touches the floor and then repeat.

Two Way Butt Kicks

Lean on a bench with your arms extended and locked at the elbows. Keep your legs together and directly under your hips so that your body forms a right angle. Keeping just a slight bend in your left knee, extend your straightened right leg directly back and up, squeezing the glutes tightly.

Bring your right leg back until it just about touches the ground, then move it directly to the side and up. Again squeeze your glutes tightly as you do this movement.

Do all of your reps on one leg and then repeat with the other.

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