Regular butt workouts at home are one of the nicest things you can do for your body if you spend your day at a desk (or a makeshift couch workstation). It’s the opposing glutes, the hip flexors, that pull the body forward, resulting in improper posture and lower back pain when the glutes are weak. Dead butt syndrome can be avoided by performing frequent butt workouts.
Your glutes can be worked without going to the gym or taking a bootcamp class. From the comfort of your couch, here are 14 exercises you can do to strengthen your buttocks. With a kettlebell or set of dumbbells, you can do all of these workouts without the use of any equipment (or anything you can find around the house).
A good old-fashioned jog is a must-do for anyone looking to tone their calves. In order to maximise your butt returns, you should perform these butt workouts prior to your run.
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Table of Contents
- 1. Deadlifting with Single leg
- 2. Squat to Wood Chop
- 3. Squat to raise your calf
- 4. Knee Extensions in a Wall-Sit Position
- 5. The Walking Lunge
- 6. Plyometric 180 Squat with a jump rope
- 7. Lunge to Shoulder Press
- 8. Weighted Side Lunge
- 9. Dead Lift to Double-Down Lunge
- 10. Kettlebell Swings with Strides Alternating
1. Deadlifting with Single leg
To begin, place your feet shoulder-width apart on the floor. With your palms facing you and the dumbbells (or wine bottles, if you’d prefer) at waist level, you’ll have a new level of difficulty to contend with. Slowly lower your hands toward the floor while keeping them close to your body; at the same time, raise your left leg in front of you. When your chest is level with the ground, stop. Hold on for a full second, then return to your original position and continue on your way. That’s one complete set. After 10 to 12 repetitions, swap legs and repeat the exercise.
2. Squat to Wood Chop
Stand with your feet slightly wider than shoulder-width apart while gripping a dumbbell in each hand. Keep your knees behind your feet as you lower into a squat. It’s time to rise from the ground, so squeeze your glutes and propel yourself up with a strong push from the heel of your foot. (Weights like a dumbbell or a hefty book can be used to increase the difficulty.) Keep your legs and feet stationary while twisting your torso slightly. Repeat for 10 to 12 repetitions, then turn to the left.
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3. Squat to raise your calf
As an alternative to using weights, stand with your feet slightly wider than hip-width apart. Lower yourself into a squat as near to parallel to the floor as possible while maintaining an upright spine and engaging core. Once you’re standing, clench your glutes and lift yourself up onto your toes with your heels. Repeat for 10 to 12 sets of 10 to 12 squats, then rest for a minute.
4. Knee Extensions in a Wall-Sit Position
Holding a dumbbell or a hefty book, stand with your back to the wall. Walk your feet out in front of you while keeping your back flat against the wall. Squat down until your thighs are parallel to the floor, keeping your legs together. Slowly lower your arms in front of you to chest level while simultaneously extending your knees apart and out to the sides. Bring your knees together and raise your arms in the air. Do a total of 10 to 12 repetitions.
5. The Walking Lunge
You want your right hip to be directly over your right knee, so you’ll want to lower yourself such that your right leg is directly over your right ankle. Squeeze your buttocks and lift your left knee to your chest while standing on your right leg. Repeat the exercise on the other side, this time with your left leg on the ground in front of you. Add weights for an extra level of difficulty. Repeat for a total of 10 to 12 repetitions on each of your legs.
6. Plyometric 180 Squat with a jump rope
Place your feet slightly wider than shoulder-width apart when you stand upright. Holding a weighted object in front of your chest is an effective way to add weight to your exercise. Lower yourself into a squat stance by pushing your knees outward. Spinning 180 degrees in the air is as simple as squeezing your buttocks and pushing through your heels. Repeat for 10 to 12 reps, landing with feet slightly wider than shoulder width.
7. Lunge to Shoulder Press
Step your right leg forward and lower your body so that your right knee is directly over your right ankle and your left hip is squarely over your left knee while standing with your feet together in a straight line. As you stand, lift your arms overhead while squeezing your buttocks. If you’re not using weights, use your arms to provide strength and strain on your shoulders by squeezing them as you raise them. Hold the top position for a few seconds. After 10 to 12 repetitions, swap legs and repeat the exercise.
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8. Weighted Side Lunge
With your feet firmly planted on the ground, take a big step to the right with your right leg while maintaining your balance. Bend your right knee and descend your butt toward the ground while keeping your back flat, shoulders up, and left leg extended. Keep your right knee from going past your right ankle. Push through your heel with your glutes to return to the beginning position. Repeat on the other side. Do what is necessary. Ten to twelve repetitions on each side are recommended.
9. Dead Lift to Double-Down Lunge
To begin, stand with your feet shoulder-width apart, palms facing you, and a weight in each hand if you like. Slowly lower your hands toward the floor, keeping them in close proximity to your body while maintaining a flat back and engaged abs. Return to standing when your chest is level with the ground. Step your right leg forward and lower your body to this position, with your right knee over your right ankle and your left hip over your left knee. Squeeze the buttocks and push yourself up to stand after doing two pulses. Then do it again, this time switching which leg you’re using to lunge with. Do 10 to 12 repetitions per leg.
10. Kettlebell Swings with Strides Alternating
To begin, place your right hand on a kettlebell with your palms facing inward while keeping your feet slightly wider than shoulder-width apart. You can use a jug of water if you don’t have a kettlebell for this exercise. Swing your weight behind and between your legs, just past your knees, while bending your knees slightly at the hips. Grasp the barbell and swing it up to your shoulders as you push your pelvis forward with your buttocks and legs. The majority of the work should be done by your hips. Grab the weight with your left hand by bringing it up above your head. Repeat the move while keeping your hips hinged. Swing for a total of 10 to 12 reps, switching hands after each set.
Running up and down the stairs in your home, apartment complex, or neighborhood park is a great way to challenge your glutes. You’ll get tremendous cardio exercise, but you’ll also strengthen your glutes.
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