Looking for the best butt exercise in the world? This workout will give you a tight butt at home!
Hey girls, no more butt envy! Whether you saw a particularly tight butt the other day on Instagram, while walking or reading the news about the stars - you can do it too!
Because you have it in your own hands. The best butt exercise will help you get a really tight booty.
Even J. Lo and Shakira will be jealous :)
If you're not blessed with the genes for a tight butt, you can easily train it on.
That means from now on: Get into your sports clothes and train a lot.
Table of contents
The best butt exercise is only as good as your motivation. Especially with the butt muscles it can take a while until they are the way you want them.
By the way, muscle building is very very important. It determines whether your butt is flat or crisp round. What we perceive as a nice round butt is nothing more than a good amount of muscle.
Wow! So cool are these gifts for sportswomen!
What you need to know before you do the best butt exercise
There are a few little things that we would like to tell you in advance. If you know this, you are already a very big piece ahead of others and not so far away from your dream Booty.
The a best butt exercise does not help
What? Not seriously, right?
But alas. As with any workout, the key is to keep challenging our bodies.
Do you know the very best butt exercises for advanced?
The common thing is that he gets used to sequences and movements. The best butt exercise is mega effective in the beginning. Unfortunately, if you do only one exercise for 3 weeks, it becomes less and less effective.
That's why there is a best butt exercise. But it is only in combination with other exercises that the flat buttocks are transformed into a firm buttocks.
You will have sore muscles
Butt exercise are mega mean. If you already feel them properly during the execution, you can prepare yourself for a mega muscle soreness.
Especially as a beginner, or if you haven't done sports in a while, you'll wonder why you're doing this to yourself. :)
The muscle soreness usually reaches its peak 2 days after training. Even sitting down can become painful. But don't let that discourage you.
These are the three most important butt muscles you need to train
If you have muscle pain after a workout, then it is micro tears in the muscles. Your body starts to close the tears after the workout. And that hurts. But the good news is that once the micro-tears are gone, the muscles grow.
So your body adapts by letting the muscles grow. And that makes for a crisp butt.
These are the muscles you need to train
Every butt, big, no, flat, thick or thin consists of three muscle groups. Gluteus Maximus, Medius and Minimus.
The gluteus maximus muscle is responsible for the beautiful curve and shape of our buttocks. The largest butt muscle is located very superficially. The classic way to strengthen this muscle is squats.
Breaks help
Even if you want to start right away fully motivated: Your body needs time to regenerate. As a beginner, there should be at least 2 training-free days between your workout.
Later, one day is enough. If you really want to start a fit life, then just go for a walk in the days between the workouts.
During the non-training days, your body repairs the micro-tears in the muscles. So you are not idle :)
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The best butt exercise also trains the legs
Most exercises for the butt also tone and strengthen the legs at the same time. You kill two birds with one stone.
Good news, right?
You can only leave the legs completely out with very few exercises. But if both are trained in one, you certainly have nothing against it :)
It works only with nutrition
Did you know that nutrition accounts for 70% of training success? You need to adapt your eating habits to your training.
For muscle building, the body needs much more protein. But less fat and very little sugar. How many calories you should eat and in what composition depends entirely on your physical condition.
A Nutrition plan that is exactly tailored to your bodywill help you with this. The best thing to do is to check out our nutrition plans. With our plans you can create your own Click together planthat is completely tailored to you and your goal. Choose from muscle building, weight loss, definition or clean eating!
Whatever your goal, protein and plenty of water should be part of your diet. Fluids help to boost your metabolism. This gives you more energy overall, which helps with recovery and training.
20 minutes butt workout for all with very little time
The best butt exercises for home
So, as I said, the one ultimate best butt exercise doesn't exist. It's all about mixing it up so that you activate as many muscles as possible. But of course there is one exercise that should never be missing from your workout.
If you follow through with these butt exercises 3-4x per week, you will be rewarded with a plump butt!
Squats: The best butt exercise
- You train: The gluteus maximus
- Repetitions: 12 repetitions and 3 passes
- Stand upright and about shoulder width on the exercise mat.
- The tips of the feet point slightly outward.
- Now lower the PO until it is at the level of the knees.
- Tighten the butt muscles and come back to the starting position.
This special butt workout also works standing up
Important:
- Perform slowly and do not form a hollow back.
- The knees do not protrude beyond the tops of the feet.
How you can make the best butt exercise even more effective:
Too little? Too easy? Squats offer to bring a barbell, a heavy ball or a kettlebell into play.
With the added weight, your butt muscles have quite a struggle to get you back to the starting position.
Why a squat is the best butt exercise? Squats target the gluteus maximus. That is, the muscle that shapes our rear end.
The exercise is most effective when you do it slowly. And firmly tighten the buttocks when going up to the starting position.
You want sexy butt muscles? Then look here!
Lunge (Lunges)
- You train: The gluteus maximus
- Repetitions: 6 repetitions per leg and 3 passes
If you are looking for the best butt exercise, then you should not forget about lunges.
- Come to the starting position: feet are hip-width apart, the gaze is directed forward. The abdomen is tense, the chest is open, the shoulders are tight.
- Now take a big step forward. At the same time, lower the back knee toward the floor. But do not put it down!
- Let float nicely 3-4 cm above the mat. :)
- The buttocks and legs are tense.
- Using muscle strength from the heel, push yourself back to the starting position.
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Important:
- Do not form a hollow back. Tighten the abdomen for this.
- The heel is under the knee. The leg is at a 90° angle.
How you can do lunges even more effectively
Barbell, dumbbell, kettlebell - what will it be? The extra weight makes for a crisp butt!
Don't feel ready for weight yet? Then try this: Place your back leg on a small elevation. The exercise, which was simple at first, will no longer be so easy.
Wall sitting
- You train: The gluteus maximus
- Repetitions: 3x 30 seconds
- Stand with your back against the wall.
- Lower the buttocks until they are at the level of the knees.
- The upper body is upright.
- Hold this position.
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Important:
- The legs form a 90° angle.
- Attention: danger of slipping. Wear shoes or put a mat underneath to avoid landing on your bottom.
How to do this butt exercise more effectively
Too boring? Then do something for your upper body at the same time and declare war on angle arms.
You have two options. Either you work with a kettlebell and train your biceps specifically. Or you can grab a medicine ball and strengthen your entire upper arms.
Fire hydrates kick
- You train: Gluteus Medius
- Repetitions: 6 repetitions per leg and 3 passes
- Start in the quadruped position.
- Your arms are under your shoulders and your knees are under your hips.
- Now raise your left leg in the air so that your knee comes level with your hip.
- Now lower it again.
Important:
- Make sure your back doesn't sag.
- Your leg should form a right angle.
How to make this butt exercise even more effective
This exercise is not strenuous enough for you?
Put a weight cuff on your ankle. You should definitely feel the muscles in your butt.
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Side lunges
- You train: Gluteus Maximus
- Repetitions: 6 repetitions per leg and 3 passes
- Come into a lateral lunge. To do this, lift the leg as far as possible to the right side.
- The hips remain parallel, the right knee is bent while the left is extended. Both feet are flat and parallel on the floor.
- The upper body remains upright and tense.
- To protect your back, you should have a light wooden cross. Be sure to do the exercise slowly to prevent injury.
- Press back into an upright stance with your heel and switch legs.
Important:
- Make sure that your knee does not drift over the top of your foot. To do this, push the buttocks back a little.
- Throughout the exercise, your hands are on your hips so that you balance your body using your torso rather than your arms.
How to make this butt exercise even more effective
To make the muscles work even harder, you can hold a medicine ball in your hands while performing the exercise. This will make the butt exercise even more effective and you will reach your goal faster.
With your arms outstretched, you'll also get a good workout for your upper arms.
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Curtsy Lunges
- You train: Gluteus Maximus
- Repetitions: 6 repetitions per leg and 3 passes
- Stand hip-width apart. The tips of your toes face forward.
- Now make a lunge with your right foot diagonally backwards.
- Lower your body until both legs form a right angle.
- Keep the balance.
- Come back to the starting position and change the leg.
Important:
- The upper body remains straight. In no case turn with it.
- The knees do not protrude beyond the tops of the feet.
How to make this butt exercise even more effective
Not enough? Then weights like dumbbells and kettlebells can help you make the exercise even more effective.
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Before you reach for the equipment, however, it's much more important that you can keep your balance and perform the exercise cleanly.
Sumo Squats
- You train: Gluteus Maximus
- Repetitions: 12 repetitions and 3 passes
- Position yourself very wide.
- Put your hands behind your head as in the picture.
- Squat down until your buttocks are level with your knees.
Important:
- The upper body remains straight.
- The knees should not extend beyond the tips of the toes.
How to make this butt exercise even more effective
Sumo Squats are too easy for you? Of course, you can also use equipment to make this squat variation more difficult. How about a kettlebell, for example?
You should perform the exercise as slowly as possible. Always tighten your buttocks.
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Mountaineer
- You train: Gluteus Maximus
- Repetitions: 15 repetitions and 3 passes
- Start in the push-up position. Tense your entire body, the body forms a line.
- Your hands are under your shoulders. The fingers point forward.
- The legs are stretched back, balance on the toes and balls of the feet.
- Tighten your stomach.
- Release one foot from the floor and pull the knee toward the chest or elbow.
- Put the leg down again. At the same time, tighten the other leg.
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Important:
- Make sure your back stays straight and your body is parallel to the floor.
- Throughout the exercise the trunk muscles are tense.
How to make this butt exercise even more effective
You are bored with the exercise over time? You want more? Then try different variations of the Mountain Climbers.
If you pull your knee sideways instead of straight forward, the butt muscles will be used even more. Or pull your knees up from the plank position. Here, of course, you are allowed to stretch your butt a little higher. Also Minibands* can help you to make the exercise even more effective.
Bridge
- You train: Gluteus Maximus
- Repetitions: 12 repetitions and 3 passes
- Lie with your back on the exercise mat. Place your arms parallel to your body. The palms are open.
- Now angle both legs and lift your pelvis off the floor. Push the pelvis really high.
- Now only your shoulders, arms, head, and the bottoms of your feet are touching the mat.
- Tighten your buttocks and hold the position for at least 15 seconds.
- Now lower your butt again. However, do not put it down, but go straight back up. This way the training effect is much greater.
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Important:
- The back must not sag. To prevent this from happening, stretch your pelvis upwards as far as possible.
- The legs are at right angles.
- Despite the body tension, do not forget about breathing.
How to make this butt exercise even more effective
Of course, there are heavier variations for this exercise as well. What do you think about doing the exercise with one leg? Here you need even more body tension and your butt muscles will thank you.
But also a chair, an exercise ball, an elastic fitness band or a barbell can complicate the bridge and conjure up a crisp butt for you.
Squat Jump
- You train: Gluteus Maximus
- Repetitions: 12 repetitions and 3 passes
- Stand about shoulder width apart. The tips of your toes point slightly outward.
- Push your butt back and go down into the squat position.
- Jump away as powerfully and explosively as possible.
- The arms go stretched above the head during the jump.
- Land in the squat position in a controlled manner and jump away again.
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Important:
- The knees do not come above the tips of the toes.
- Do not form a hollow back.
Kickbacks
- You train: Gluteus Maximus
- Repetitions: 6 repetitions per leg and 3 passes
- Get into the quadruped stance.
- Your hands are directly under your shoulders. The head is the extension of the spine.
- Now lift one leg off the floor. Stretch it completely.
- Now pull the leg up as far as possible stretched.
- And then lift the leg back to the starting position as in the picture.
Important:
- The back should not sag.
- The shoulders are above the palms.
- The leg always remains extended.
How to make this butt exercise even more effective
You don't really feel anything? Then you should make the exercise a little more difficult for yourself.
There are several options for this exercise as well. You can bend the leg at hip level so that it is at a right angle. In addition, you can also use an elastic band or mini-band to help you.
The kickbacks target the butt quite explicitly. You'll notice after a few repetitions that your butt muscles are quite busy.
The ultimate abdominal legs butt workout plan
Side planks with leg raises
- You train: Gluteus Medius
- Repetitions: 6 repetitions per leg and 3 passes
- Assume lateral plank position.
- Stretch your body well and tighten your abdomen.
- Raise and lower the upper leg slowly and in a controlled manner.
Important:
- Do not sag under any circumstances. Push the basin upwards.
- The shoulder is above the palm.
How to make this butt exercise even more effective
This exercise is too easy for you? No problem! Because here, too, there are many different variations.
Leg lift standing
- You train: Gluteus Medius
- Repetitions: 6 repetitions per leg and 3 passes
- In an upright position, place your arms on your hips.
- Now lift the right leg to the side and stretch the left through.
- Return the leg and lift it again.
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Important:
- Make sure you keep your upper body straight.
- Stretch the leg completely.
How to make this butt exercise even more effective
You are already a bit advanced and the exercise is too easy for you? Minibands*elastic bands or weight cuffs make this butt exercise more difficult.
Leg lift in lateral position
- You train: Gluteus Medius
- Repetitions: 6 repetitions per leg and 3 passes
- Lie on your side. Rest your head on your arm.
- Now lift the upper leg slowly and controlled into the air.
- Stretch it firmly and do this exercise very slowly.
- Lower the leg again but just before you put it down, raise it again.
Important:
- The leg should be fully extended.
- Perform the exercise slowly.
9 exercises that make your butt really crisp!
How often you should do the best butt exercise
Most are looking for the best butt exercise to get a dream butt quickly with little effort. Now the bad news: Unfortunately, this does not work.
It's not easy at all. But it is worth it.
It is of little use if you now train 5 times a week full of motivation and can hardly move because of sore muscles.
You have to give your body time to get used to training.
Always combine the best butt exercise with other booty exercises.
Our recommendation:
- Beginners train 2x per week for 20-30 minutes.
- Advanced 3-4x per week 20-30 minutes.
It is always important that you listen to your body. It is normal that it is difficult at first. But if you feel severe pain, for example in the knees or hips, you should stop and see a doctor.
How to do the best butt exercises more effectively
We've already told you about many of the exercises. You can bring equipment into play. This makes even the best butt exercise much harder.
As a beginner, however, you should first increase the number of repetitions.
If the workout recommendation says 12 reps, you can increase to 15 per round. If even that is not enough, you should use equipment.
What is particularly good
- Barbell
- Dumbbell
- Medicine ball
- Kettlebell
- Weight cuffs
- Minibands*
Whether you decide to use training equipment or not, it is always important that you perform the exercises slowly and in a controlled manner.
Our conclusion
The best butt exercise will not help you achieve your dream butt. Instead, you should focus on several different exercises. To see progress, you should do them regularly. 3 times a week is optimal to strengthen the muscles and tighten the buttocks. So nothing stands in the way of your dream figure!
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