What exercises lift your buttocks at home? Are you scratching your head right now?
Although there are several glute strengthening exercises to choose from, some are way better than others.
And today, I’ll show you the best ones!
Read on and discover the 5 best exercises for toning and lifting your buttocks at home.
What Exercises Lift Your Buttocks at Home? These 5 Surely do!
But if you would rather skip the equipment, and go all bodyweight – here are the recipe:
It’s the part of the leg that many of us tend to forget about working – the calves. But did you know that calf raises also work the buttocks? So, if you are skipping out on your calf raises at home, you are missing out on an excellent butt-toning exercise too.
How to do calf raises:
- Stand with your feet about fist-length apart.
- Lift your heels off the floor and balance on the balls of your feet for two to three seconds.
- Lower your heels back down.
And if that’s not enough, add some weight! Hold one dumbbell on each shoulder or leave them in your hands down by your side as you raise and lower.
For even more of a challenge, if you feel pretty comfortable with balance, you can stand on a step or platform where your calves will drop below the grounded balls of your feet, creating more of an effort to lift your calves back up.
If you have ever thought about holding a large goblet, this move is exactly what it sounds like. The way you carry this weight will force you to keep an upright torso, protecting the back muscles as you lower down and get your butt burning. Goblet squats are also great for the quads and calves too.
How to do a goblet squat:
- Stand with your feet hip-distance apart.
- With your palms facing upward, cup one end of a heavy dumbbell in both hands (alternatively, you can use a kettlebell or get creative with a book if you don’t have any weights at home).
- Keep your elbows pointed down.
- Drop into a regular squat, keeping the chest lifted and butt back and down.
- Press into your heels and come back up.
A variation from a traditional deadlift, a single-leg deadlift is a bit more complicated and butt-lifting because it challenges the strength and balance in the standing leg. This move is also great for the core and back muscles.
How to do single-leg deadlifts:
- To begin, hold a dumbbell or kettlebell in your right hand.
- Shift your weight into one foot – we’ll start with the left.
- Keep the right foot extended back with toes resting on the floor.
- Place your hand on your left hip (the hip of your grounded leg), and keep the right arm straight down, alongside the body.
- Lift your right knee as you hinge forward at the waist and engage the core.
- At the same time, lift your right leg off the ground and extend it behind you until your torso is more parallel with the floor. Your right arm with the weight in it will lower almost to meet the floor.
- With control, slowly rise back up and bring your right leg back to meet your left.
Be careful not to lock out your grounded left leg and keep the knee slightly bent to protect it; doing this will also ensure fire up your quad and glute muscles in the standing leg.
How to do a glute bridge:
Just because you’re on the ground for this exercise doesn’t mean it’s time to kick back and relax. In fact, you will want to pay close attention to this exercise to ensure you are doing it safely and effectively.
- Lie on your back with your knees bent and your feet on the floor, hip-distance apart. Keep your palms facing down.
- Roll your spine up into a bridge position one vertebra at a time.
- Pause at the top. Your knees should be over your toes, and you will feel your glutes beginning to work here.
- Then roll the spine back down with control.
But wait – there’s more. Actually, there are a lot more variations of this exercise you can do to kick things into high gear. You might choose to stay at the top of the bridge and do bridge pulses or marching glute bridges, where you keep one leg grounded and raise the opposite bent leg for a set number of reps before switching sides.
While this move can help work your hamstrings and arm strength, it’s really all about the tush here, giving you a chance to decide just how much you want to focus on and squeeze those buttocks.
How to do a leg lift:
- Come onto all fours in a tabletop position, tuck the toes.
- Keep your palms planted and engage the core for balance.
- Keep one leg/knee planted as you keep the bend in your opposite leg and raise it toward the sky.
- Pause at the top to check alignment – your torso should be parallel with the floor, and the knee of your raised leg should be in line with your torso and head, no lower or higher. You will already begin to feel your glutes work here.
- Kick the bent leg higher toward the ceiling, then lower back down almost to tabletop position each time. Do at least ten on that side before you lower the knee back all the way down and switch sides.
Are you looking for more of a challenge? Keep the bent lifted leg in line with your torso and do multiple mini pulses instead of lowering down and kicking back up.
Home Workout Routine for Lifting and Strengthening the Buttocks
With the variety of exercises here, you can combine all five in sequence for an effective booty workout at home at any time. If you are just starting, stick with lower weights and rep counts, such as three sets of ten reps, and then progress from there.
Final Words: Your Buttocks are Part of a Healthy Body
Strengthening your buttocks muscles will not only bring visual gains – but strong glute muscles are also an essential part of maintaining a healthy posterior chain. A strong posterior chain will, along with a bunch of other benefits, lead to better posture – and a reduced chance of lower back pains
How about that?
So if not just for the looks, get to it and strengthen your buttocks today!
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