Hi everyone! So a lot of people on my social medias have asked me to share my workout routine for my butt butt. Today’s blog post will be about some butt and legs exercises I do when I’m at home (or at the gym). These can all be done at home using only your body weight and you can add ankle weights if you’ll like to make it more challenging. A set of dumbbells will be really good to have as well. If you don’t have any weights, that’s totally cool. Start with body weight and add more resistance next time!
I am no fitness expert at all. I self taught myself most of these exercises from bodybuilding websites or YouTube. I had a PT for a few sessions last year and learnt some basic techniques but all these exercises can definitely be learnt online. I usually go for 15-20 reps and 3 sets for every exercise listed here.
I usually start my leg/butt exercise with this exercise. I would say I like this one the most among the rest because I’m not looking to further build my quads and this exercise really targets the butt muscle. To make it more difficult, add some ankle weights.
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. With a pointed toe, extend your left leg behind you and slightly to the left side. It should be level with your spine. Keeping your core tight and leg straight, slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right. Return to starting position to complete the rep. Repeat for 45 to 60 seconds before you switch legs. (Image source: Cosmopolitan)
2) Donkey Kicks
This is one of the most popular butt exercise. I first saw this exercise from the popular Jen Selter. Her butt is just amazing. If you don’t know who is she, check out her instagram.
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Back should be parallel to the ground, not arched or swayed downward. The motion should be small and controlled with the muscle doing the work and not momentum. Add ankle weights if you’ll like to. (Image source: Popsugar)
3) Side Leg Raises / Fire Hydrant
This really targets the side of the butt creating a rounder butt.
Being on all fours with your hands directly under your shoulders and your knees directly under your hips. Back should be parallel to the ground, not arched or swayed downward. Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position. (Image Source: Men’s Health)
4) Butt Bridge (Lift)
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in. I personally like to have my feet nearer to my butt so that my butt works harder. I usually hold a dumbbell or barbell on my hips too. (Image source: Fitwirr.com)
I prefer to do squats with weights. If you do not have any weights with you then start with your body weight. Learning the right technique is more important!
Stand with your feet hip width apart and your toes pointed slightly outwards. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause and then squeeze your butt while lifting back up to the original position. There are also other variations such as squats with a kick, bouncing squats, etc.. Remember that for all these exercises, the knee must not go over your toes (very important). Also squeezing your butt while lifting yourself up is very important too.
6) Stationary Lunges
I first saw this guy at the gym doing this exercise. I saw him squeezing the heck out of butt and he has a really nice butt. So I starting doing this exercise and I squeeze the hell out of my butt and I really do see a difference now. I feel that stationary lunges are really great in targeting the butt muscle because I can really focus all my energy to my butt, while with other type of lunges I feel that I am working my quads and thighs a lot harder than my butt. I hope this make sense. haha. If there are any fitness experts out there reading this post. Let me know what you think! I still do other lunges variations but I like this one the most.
Start standing with legs looking like the girl in the photo below while holding a dumbbell in each hand. Slowly bend both knees, lowering your body straight down until both knees make 90-degree angles, being sure to keep your front knee in line with your ankle. Push down through your front heel as you slowly stand back up. (Image Souce: Body Building)
7) Curtsy Lunges
Another variation of lunges. This is great to target the outer part of the butt creating the rounder butt. Perform it similar to a normal lunges with the exception that the legs are crossed.
I hope you find this post useful! Let me know if you have any exercise that you do that really targets the butt area. I’ll love to know!