Buttock workout at home.
A defined buttocks is more than just an aesthetic aspect. Muscles in the hips, glutes, and quadriceps increase your stability and strength when running and playing other sports. This leads to an improvement in your performance and reduces the risk of injury.
With these 15 top bodyweight exercises, you can put together your own butt workout at home for a more defined, firmer butt.
Table of Contents
Bridge exercise
A great exercise to start with: the bridge not only works your butt muscles, but also your back and abdominal muscles. You improve your core stability.
For stronger and firmer butt can also help you relieve back pain. If you also put a resistance band (fitness band) around your knees, the exercise will be even more strenuous.
Lay down on your back. Bend your knees and raise your hips until your body forms a straight line between your knees and your head. Your heels should stay under your knees and not further forward or backward. If you feel this exercise straining your back, make sure you’re tightening your abs and that the strength is really coming from your hips and not your chest.
Single leg bridge exercise
The single leg bridge is a more difficult variation of the bridge.
Lie on your back with your knees bent. Extend one leg and push yourself off the floor with the heel of the other leg. Make sure your hips are level. If you don’t feel this in your glutes strongly enough, try this: Bend the straight leg and place your foot on the knee of the other leg. Repeat with the other leg .
Banded butterfly bridge exercise
A stable hip is required for the Banded Butterfly Bridge. It’s also a great warm-up exercise for other workouts.
Put a fitness band around your thighs. Lie on your back with your knees bent. Lift your buttocks. Let your knees fall to the side like a butterfly flapping its wings. Lower your hips back down, but don’t touch the floor.
Lung to high knee exercise
This exercise builds glutes and strengthens your core. Regular practice of this bodyweight exercise will improve your balance and stability.
Stand upright with your feet hip-width apart. Step back with one foot and bend both knees (90-degree angle). The back knee shouldn’t touch the floor as you bend, and the front knee shouldn’t go past your toes. Pull your back leg and knee forward and lift them as high as you can. The front leg remains aligned forward.
Lung to straight leg exercise
This exercise is an absolute must for a firm bottom! With different variants of the lunges, such as the lunge to straight leg, you effectively tighten your legs and buttocks.
stand up straight Bend your knees until your back knee is just off the floor. At the end of the exercise, your front thigh should be parallel to the floor. Push yourself back to the starting position. In this exercise, the weight is on the heel of the front foot.
Fire hydrant exercise
The Fire Hydrant is a really great butt exercise and really gets your glutes working. With a resistance band (fitness band) around your knees, it becomes even harder.
Start on all fours. Raise one leg to the side, but only far enough that your torso doesn’t tip over to the side. Keep your back straight and ensure a stable posture. The movement should come from your glutes or hips. Repeat with the other leg.
Plie squats exercise
The plié squats are another great exercise for toning your glutes. While regular squats work your quadriceps, glutes, and hamstrings, this squat variation also engages your inner thighs.
Stand in a squat position. Open your toes outward at a 45-degree angle. Now squat down deeply. Your weight rests on your heels. Push your weight back up so you’re standing up straight.
Donkey kick exercise
The donkey kick is another popular exercise for your butt. You can build them into a super set with the Fire Hydrant for a great butt workout. With a resistance band (fitness band) around your knees, the exercise becomes even more challenging.
Get on all fours. Lift one heel towards the ceiling while keeping your knee bent. Make sure your back is straight as you lift your leg – the movement should come from your hips or bottom. Remember, this is about engaging your glutes, not lifting your foot as high as possible. Repeat with the other leg.
Pistol squats pistol exercise
Are you ready to take your squats to a whole new level? Then these pistol squats are just right for you!
stand on one foot Extend the other foot straight forward. Tighten your abdominal muscles, bend your knees and continue to squat. Extend your arms in front of your body straight for your balance. Push yourself up hard to the starting position.
Curtsy lunges exercise
With Curtsy Lunges your glutes get a good workout!
Stand up straight with your feet hip-width apart. Step sideways so your front leg crosses your back one and bend your knees; your hips always point forward. Your weight will be on the front foot. Lock the heel of the front foot and stand back up. Repeat on the other side.
Side lunges exercise
Side lunges not only work your hamstrings and glutes, but also your inner and outer hamstrings.
Stand up straight with your feet hip-width apart. Step sideways, pushing your hips back. Make sure your knee is pointing forward toward your toes. The other leg is stretched, the sole of your foot is on the floor. Push off the floor with the heel of the bent leg and stand up straight again. Repeat with the other leg.
Backward lunges exercise
Compared to the forward lunge, the backward lunge activates your glutes more and puts less strain on your knees due to the angle you create with your core.
Stand up straight with your feet hip-width apart. Step back with one foot and bend your front knee about 90 degrees. Leaning your core slightly forward will make the exercise even more challenging for your butt, but don’t overdo it. Push off with the heel of your front foot to come back up.
Hip abduction exercise
This exercise engages your lateral glutes. Putting a resistance band (fitness band) around your ankles makes the exercise even more difficult.
Stand up straight and hold on to a piece of furniture, for example, so as not to lose your balance during the exercise. Raise a straight leg to the side, toes pointing forward, not up. The movement should come from your hips, not from a sideways bend in your torso. Try extending the leg back a little more if you feel this is engaging your glutes even more.
Single leg deadlift exercise
The Single Leg Deadlift trains your glutes, lower back, and stability on one leg. It pays to do this exercise slowly. If it seems too easy, try placing your hands on your waist and making sure you lift your heels to the same height as your hips. If it’s too strenuous for you, keep the leg lower at first and only raise it higher over time.
Stand on one leg and bend the other slightly. Now bend the other one slightly and bend your upper body forward at the hips towards the floor. Straighten up again, making sure that the movement comes from the hips. Try to keep your balance as much as possible during the exercise. If you feel unstable, hold onto a piece of furniture, and limit your range of motion.
Kneel and stand exercise
With this advanced butt exercise, you’ll work your glutes and balance while getting your heart rate up.
Go on your knees. Then put one leg bent on the floor. Push off the floor with front foot and stand up. Then get back on your knees with the other leg bent on the floor. Repeat with the other leg.
Finally
These butt exercises provide a good foundation for sculpting your butt without weights. So, you should consistent and remember that you have to feel your muscles burn after those exercises! And, if you have a resistance band, kettlebells, dumbbells or any similar equipment, you can surely use them. Muscle building is based on an increasing training load, so you must make sure that the exercises always challenge you.
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