We all want to add a bit more muscle to shape up those curves! These butt exercises will be an effective way to develop your glutes and lower body through small isolated movements. This awesome workout will help you tone and lift the booty. It can easily be done in your living room or at the gym. Win-win. No equipment is required for this fitness routine either! Just grab an exercise mat, and we are ready to jump in!
3 Butt Exercises for Strong and Lean Curves
Build Your Moves
The purpose of my build your moves series is to fully breakdown different sets of exercises. As I have shared before to really get the most benefit from any type of routine we need to learn the fundamental patterns so we can get better each and every time. We are building it from the ground up with these butt exercises!
To truly make an exercise effective you often have to break it down into smaller steps. Once you feel confident you can add tweaks to improve and make it all a bit more difficult to take it to the next level. There are so many ways to make all exercises just a little bit different. Remember we want to learn the steps and then perform the movement frequently in order to progress and see the results we desire.
I strive to introduce different methods to work various muscle groups when you’re at the gym. Because we are always building our moves. That is the ultimate goal.
I love doing workouts with a booty focus! In fact, they’re my favorite. It’s so important to be really consistent with lower body exercises in order for the results to show up. I recommend at least 3 workouts a week. Working the backs of the thighs and glutes helps shape the backside, strengthens your legs, burns major calories, smooths cellulite and lifts the glutes higher! Be sure to follow any routine with proper nutrition too, so your muscles can repair.
And hydration during any workout is also super important! I always like to fill my water bottle up before I start a workout or head out to the gym. It’s such a crucial habit!
These three butt exercises are very effective to include in your workout routine. Learn these basics:
- Quadruped Glute Lift
- Fire Hydrant
- Quadruped Lift to Curl
Once you feel comfortable there are so many ways to make these exercises tougher! Ankle weights would be perfect.
- Align the spine from the back of the head to the tailbone and create a firm but relaxed brace.
- Pull up your pelvic floor and draw the belly button into the spine; connect them deeply together.
- Move the leg from the hip socket only; completely maintain the torso position.
- As you raise the back leg, squeeze your butt cheeks together as hard as you can while keeping the back flat.
One thing that I often hear deters women from quadruped or floor exercises is wrist discomfort. Push ups, planks and all these other bodyweight movements can take a toll with pressure in that particular area.
My best training tip is to grab a pair of dumbbells and hold them flush on the floor. It will decrease the amount of weight you are putting on your hand and wrist. Give it a try and I am sure there will be a difference in the way you feel. Remember, always pay attention to the signals your body is sending you. We never want an injury!
Be sure to check out the video I posted on my Instagram page of these butt exercises!
Pin for Later
My mission is to help you progress in your fitness and learn these fundamental exercises well. These patterns are part of each of my workouts and completely effective in building a strong and lean shape.
Your homework is to add these butt exercises to your workouts this week! Read and re-read the form cues to make sure you have a general sense of how you want to move your body through this routine.
My booty is definitely my personal weakness, and I make it a priority ever week to get stronger. Performance always equals results.
Other Lower Body Workouts
- Get Strong Glutes with Hip Thrust
- Booty Basics with Glute Bridge
- Perfect RDL Exercises for Better Glutes
Because looking cute helps every workout.
Below is some of my favorite pieces of fitness I would use for these exercises from my Amazon Store:
- Exercise Mat (basic, inexpensive floor mat)
- Ankle Weights (to make the exercises tougher)
- Dumbbells (if you want to try the trainer tip)