We all need to train butt muscles. After all, we use our butt muscles to execute different movements including climbing stairs, carrying grocery bags, and performing different exercises.
Contrary to popular belief, doing thousands of squats isn’t the fastest way to transform your butt. You need to combine different exercises to activate all butt muscles – gluteus maximus, gluteus mininus, and gluteus medius.
Other than skyrocketing your overall strength, this workout massively increases muscle mass, which consequently boosts metabolism. As you may know, gaining muscle mass is the most effective way to boost your metabolism.
Do this workout even if you don’t want a bigger or firmer butt. The compound movements will activate different muscle groups, including your arms, abs, and legs.
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Enjoy the workout and remember to watch the demonstrations below the video to learn proper form for each exercise.
The Best Butt Workout for Men and Women
Here’s a breakdown of the best butt workout for men and women:
Kneeling Leg Raises – 40 Seconds (Each Side)
Glute Bridges – 40 Seconds
Rest 20 Seconds
Side Lying Leg Raises 40 Seconds (Each Side)
Plank Leg Raises – 40 Seconds
Rest 20 Seconds
Donkey Kicks – 30 Seconds (Each Side)
Glute Bridges – 30 Seconds
Rest 20 Seconds
Standing Rear Kicks – 30 Seconds (Each Side)
Squat Butt Kicks – 30 Seconds
Kneeling Rear Leg Raises
This extraordinary butt exercise also activates your lower back muscles. It’s important to keep your back straight and raise your leg as high as possible in each rep.
Squeeze your glutes every time you raise your leg. And lower your leg slowly.
Chances are you’ve done this phenomenal exercise. It builds your butt muscles and eases lower back pain.
Raise your hips as high as possible and squeeze your glutes for two seconds at the top.
Side Lying Leg Raises
This exercise activates your outer thigh muscles. Control your motion while raising and lowering the leg. Moving too fast makes the exercise less effective.
Feel free to wear ankle weights if you want to make this exercise more effective.
Plank Leg Raises
If you thought planks only activate your abs, think again. This variation will activate your glutes and lower back muscles.
Remember to keep your body aligned in a straight line and the neck in its neutral position.
Donkey kicks are somehow similar to kneeling rear leg raises but you have to keep your knee bent.
Raise your leg as high as possible then slowly lower your leg.
Standing Rear Leg Kicks
This exercise activates your glutes, lower back, and improves your balance. Hold on to a wall for support if you lack balance.
Feel free to wear mini bands around your ankles to make this exercise more challenging and effective.
Squat Butt Kicks
While squats are not the best butt exercise, they give your butt a good workout. Keep your torso upright and squat until your butt is parallel to the floor.
If you want a breathtaking transformation, you have to combine this workout with these unique fat-burning exercises. These exercises activate every muscle in your body, allowing you to burn fat and build muscle rapidly.