Beautiful butt is something every women and half of men population want. So what are best butt exercises?
1.Quadruped Hip Extensions
How to do it:
Get on your hands and knees, keep your back neutral, and abs braced. Take your leg right and drive it upwards keeping the knee at a 90-degree angle throughout the movement and so the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor. Lower back down and repeat for all reps before switching sides.
Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.
Squatting until you’re below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. The narrower your stance, the more focus you put on your quads.
When squatting, be sure to maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out.
3.Barbell Hip Thrust
How to do it: Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips upward using the glutes. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground.
Contreras recommends mixing up your reps and sets for this move and aiming for anywhere between 3-4 sets of 6-20 reps. “Some days you can go heavy for lower reps, some days you can go lighter for higher reps, and some days you can do both. I will warn you though, high-rep hip thrusts are brutal. The booty-burn is excruciating!”
Do It Right
- Stand with feet staggered, one foot forward and one foot back, about 3 feet apart.
- Bend both knees and lunge straight down, sending the back knee towards the floor.
- Try not to lunge forward over the front knee.
- Press into the heel to stand and repeat for 1 to 3 sets of 12 to 16 reps, holding weights for added intensity.
Lunges also work a variety of other muscles including your hamstrings, quads, and calves. And, one of the best things about lunges is that fact that there are so many varieties—you can easily mix up your lunges to target your muscles in different ways from one workout to the next.
You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.
How to do it:
With your back flat and core engaged, lean forward and place both hands on the kettlebell. Your feet should a bit wider than hip-distance apart. Maintain a slight bend to the knee and drive the hips back. Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.
Notes: The motion should come from the hips, not the arms nor the quads (this isn’t a squat), as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for desired reps.
To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width apart and slightly pointed out—to switch things up.
Keep the bar as close to your legs as you can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don’t let your lower back round.
7.Glute and Hamstring Extension
How to do it: Start standing, leaning forward on a back extension pad, with your toes turned out, knees bent (like a frog). Keeping your back flat, bend at your hips as far down as possible. To come up, push your thighs into the pad and squeeze your glutes, keeping your back straight the entire time. At the top, give your glutes an extra squeeze. Use a controlled tempo during the exercise: aim for a 2-3 second count on the way down, 1-2 seconds on the way up.
Do It Right
- Stand in front of the step or platform and place the right foot on the step. Hold weights for added intensity.
- Pressing into the heel, step up, touching the left toes to the step.
- Keeping the right foot on the step, take the left foot down to the floor. Bend the knee into a lunge for more intensity.
- Repeat for 1 to 3 sets of 12 to 16 reps on each side.
One key point is to push into the heel to lift the body up and concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground.
How to do it:
Stand close to the bar so your shins graze the bar and that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder width and ensure that your back is flat and core is braced.
Lower your hips and flex the knees, keep your chest up and your back flat, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, driving your hips forward in a hip thrusting motion.
Lower the bar by bending at the hips and guiding it to the floor, ensuring that it stays close to your body to reduce any excess load on your low back.
10.Bulgarian Split Squats
With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.
With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can. Repeat.