8 Super Effective Glute (Butt) Exercises You’ve Probably Never Heard Of
Work that body, work that body, make sure you don’t hurt nobody! Hey! What’s up? I understand you’re interested in learning about some super awesome butt exercises.
Well, cool! You’re definitely in the right place. Today, I’m going to share with you 8 super effective (and unique) exercises that can quickly help you strengthen and tone your butt…without needing to go to a gym.
Yes, I know. So if all this sounds good to you, go put on your favorite workout outfit and sweatband, and let’s get to it.
Why A Strong Butt Is Actually Really Important
I’m pretty sure if you took a poll, most people wouldn’t mind having a stronger, firmer, better looking butt. I mean, who doesn’t want to look better in that new pair of jeans right? However, having a strong butt is important for a number of other reasons as well. Take the following:
Improved Athletic Performance
Want to run, swim, and bike faster? What about jump higher and be more agile? If you answered “yes” to any of these then what you really want is a stronger butt.
Your butt is the engine that drives your legs. And because your legs are used for just about every athletic activity under the sun, having a strong butt is essential if you want to improve your athletic performance.
Improved Low Back Health
Your body is a compensating machine. If one area of your body isn’t functioning at 100%, other areas will begin to assist to help fill in the gap. This often occurs when the muscles of your lower back begin to compensate for weak hip and butt muscles. Although assistance from the muscles of your lower back helps to take pressure off your weak butt, it greatly increases your risk for suffering a low back injury as these muscles quickly become overworked.
In addition, the muscles of your hips and butt are also extremely important low back stabilizers that, when weak, greatly increase your risk for suffering a low back injury. This is why strengthening your hips and butt, even just a little, can have such a positive impact on low back health.
Decreased Risk of Injury
Your butt muscles are the strongest muscles of your lower extremities. This means that your knees, ankles, feet, and everything else in between, are largely at the mercy of your butt.
When your butt is weak, everything below it including your knees, feet, and ankles are by default, weak as well. However, the opposite is also true. When your butt is strong, everything below it also becomes stronger.
What does this mean for you? Well, it’s simple. If you want to decrease your risk of suffering a lower extremity injury, or if you have a nagging injury that just won’t go away, strengthening your hips and butt would be a good place to start.
A strong butt can help with posture?!?! It sure can.
When most people think of good posture, they immediately think of drawing their shoulders back and down and bringing their head up. Obviously, this is very important. But what about everything else below that?
Your butt muscles largely influence your posture in the lower part of your body, which in turn, largely influences your posture in the upper part of your body. Very often, those presenting with poor posture also show signs of a weak butt. Because of this, you’ll want to make sure to strengthen your butt when attempting to improve posture.
8 Super Effective Glute (Butt) Strengthening Exercises You’ve Probably Never Heard Of
Ok, time for the good stuff. I now present to you 8 Super Effective Glute (Butt) Strengthening Exercises You’ve Probably Never Heard of. Also, if you need some ideas for a full body workout, check out this post on how to get a great full body workout in only 20 minutes!
And just as a reminder, if you find yourself having difficulty with any of the exercises or have some other questions, feel free to leave it in the comment section below. I’ll make sure to respond ASAP.
Lastly, don’t forget to sign up for my weekly newsletter so you can be the first to hear about my latest post as well as all the other cool things I have coming out soon. You can do that at the end of this post or in the side bar to the right.
STARTING POSITION: Lie on your side with your bottom leg straight and your top leg bent at the knee and hip.
ACTION: Keep your top foot resting on your bottom knee as you elevate your knee. Slowly return to the starting position and repeat.
PROGRESSION: 1) Increase the number of repetitions. 2) Place an ankle weight around your knee for added resistance.
STARTING POSITION: Stand bent forward from the waist and support your upper body on a stabile surface with your hands. Extend either leg behind you
ACTION: Rotate up from your stance hip until both hips are perpendicular to the ground. Slowly rotate back to the starting position and repeat. (Note: You should feel this exercise on the side you’re rotating from. In the pictures above she is working her right hip.)
PROGRESSION: 1) Increase the speed at which you rotate up and out and decrease the speed at which you return your body to the starting position. 2) Increase the number of repetitions.
STARTING POSITION: Position yourself in a lunge position.
ACTION: Push your front heel into the ground and transfer all your weight to your front leg while keeping your back leg in light contact with the ground. Hold for 10 seconds. Maintain your weight on your front leg as you slowly bring your back leg in front of you. Hold for another 10 seconds. Then slowly return the leg back to your starting position and repeat.
PROGRESSION: Transfer more weight to the stance leg.
Lateral Band Walkouts
STARTING POSITION: Stand tall with a resistance band placed around your ankles. Turn your feet forward and keep a slight bend in your knees.
ACTION: Take small steps out to the side making sure to maintain tension on the resistance band at all times. Reverse directions and repeat.
PROGRESSION: 1) Sit further into a squat. 2) Increase the amount of steps you take to either side. 3) Use a thicker resistance band.
STARTING POSITION: Lie on your side with your legs bent at the hips and knees and the weight of your upper body supported by your elbow and forearm. From overhead , it should appear like your body is in the shape of a “V” from the knees up. Squeeze your shoulder blade down and back toward your spine.
ACTION: Elevate your top knee/thigh off of your bottom knee so that only your bottom leg and forearm are supporting all of your weight. Bring your hips forward to elevate your pelvis off of the ground. Hold this position for 10 seconds then return to the starting position. Repeat.
PROGRESSION: 1) Increase the number of repetitions performed. 2) Hold a weight in your outstretched hand.
Side Lying Hip Rotation
STARTING POSITION: Lie on your side with your back near the edge of a support surface and your bottom knee bent to 90°.
ACTION: Alternate raising and lowering your foot to and from the floor.
PROGRESSION: 1) Strap weight to your ankle for added resistance. 2) Increase the number of repetitions performed.
STARTING POSITION: Stand tall near a wall and lean slightly into a physio-ball. Pickup your inside foot and allow your inside hip to lower towards the floor. Keep your outside leg mostly straight.
ACTION: Quickly hike your hip closet to the wall up towards the ceiling. Slowly let your hip drop back towards the ground and repeat. (Note: You should feel this exercise in your hip furthest from the wall.)
PROGRESSION: 1) Increase the speed at which you hike the hip up towards the ceiling and decrease the speed at which you lower the hip to the floor. 2) Increase the number of repetitions performed in each set.
STARTING POSITION: Lie on your back with your knees bent and feet flat on the floor.
ACTION: Slowly raise your hips off the ground until your body is a straight line from you knees to your shoulders. Lower your hips back to the ground and repeat.
PROGRESSION: 1) Increase the number of repetitions performed. 2) Pause and hold your hips off the ground for short intervals of five to ten seconds. 3) Perform this exercise with only one leg at a time. 4) Place both feet onto a medicine ball to decrease stability. 5) Place a resistance band around your knees.
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