Exercise the outside of your butt: The 14 most effective exercises for your dream butt!

Not everyone is blessed with a big butt. But that can be changed very quickly with targeted exercises and the right diet. We show you how you can train your butt outside.

You want a tight and crisp butt? Then let's go for it. Let's start with the workouts. There are numerous exercises that can help you achieve this goal.

These exercises also do not require any equipment or devices. You can do the workout in the comfort of your living room at home.

All you need is a little discipline and perseverance, then nothing will stand in the way of your dream butt.

However, before we begin, you should familiarize yourself with the anatomy of the buttocks.

Gluteal muscles: how is the buttocks built?

There are three primary butt muscles that can be trained. If you want to have a firm butt, you should not only train the outside of the butt, but use all muscles. This is the only way to reach your goal.

But let's look at this in more detail.

The buttocks consist of the gluteus muscle

• Minimus
• Medius
• Maximus

Gluteus Minimus Muscle

The small gluteal muscle lies lower than the medium and large gluteal muscle and shapes the hip silhouette.

When this muscle is trained, local fat accumulation between the thighs and the pelvis is avoided. This is because there is quite a bit of fat mass there.

This is also referred to as the Banana fold.

Musculus Gluteus Medius

The gluteus medius is a short, thick, and fan-shaped muscle that aids in lateral rotation and hip elevation.

It lies almost completely under the gluteus maximus.

A well-trained middle gluteal muscle gives a nice shape and also supports the upper half of the buttocks.

Gluteus maximus muscle

The gluteus maximus is the most superficial and largest muscle of all.

The gluteus maximus is primarily responsible for hip extension and stabilization of the thigh in extension as well as external rotation.

It also keeps your pelvis from tipping forward.

It is located on the posterior side of the pelvis, where it forms the main shape of the gluteal muscle zone.

Which muscle makes the buttocks round?

Women's desire for firm, toned and rounded buttocks can be fulfilled by training the gluteus maximus muscle. The largest part of the buttocks is formed by this muscle.

You see it when you stand sideways in front of a mirror. It is curved outward.

But even if you can only see one muscle on the outside, the others should not be neglected during training. Each muscle has a different task.

And that's exactly why you should train not only the outside of the butt, but the entire butt.

Why is a trained butt so important?

First of all, butt training is not only for women. Men can also benefit from butt training.

After all, if you spend most of the day sitting in front of the computer or TV and driving from A to B, you're making sure your butt gets lazy in the truest sense of the word.

As a result, the butt is not sufficiently trained and gives up its tasks to other muscles, such as the lower back and thighs.

This doesn't sound bad now, but this can lead to incorrect stresses and ensures that pain occurs. And this is mainly in the lower back. Keyword: slipped disc.

When the buttocks are neglected, a number of problems occur in the body. Those who do not train their buttocks often have poor posture and a Hollow back.

This is due to the fact that not only the muscles of the buttocks atrophy, but also the hip flexor.

A trained buttocks, on the other hand, improves performance both in everyday life and in sports. It helps when carrying heavy suitcases, climbing stairs, jogging or cycling.

There are numerous good reasons to start working out your butt right away.

How does the butt workout?

To get a strong and round butt, you first need to build the gluteal muscles. Strength training is the best way to achieve this.

But don't worry, you don't have to go to the gym and lift heavy weights. You can easily perform a variety of exercises with your own body weight right in your living room.

The exercises are really easy to do. So simple and fast that you can easily get a tight butt.

In general, it is important to train all the muscles of the buttocks as much as possible, not just the outside of the buttocks.

And believe me, if you work out diligently, your butt will be crisp and firm from it.

But: if you eat poorly, the best butt workout is useless. To build muscle, your body needs sufficient energy and nutrients. It is important that you eat adequate amounts of protein. This will support the development of your muscles.

You can find out how many calories you should eat in one of our nutrition plans. These are tailored exactly to your goal.

Don't forget to drink. Liquid boosts the metabolism and provides more energy and better recovery.

This video also contains some fantastic exercises. Combine them best with the butt exercises from the post.

Exercise the outside of the buttocks: What exercises are suitable for this?

Enough talk! Get a workout mat ready, slip into your gym clothes and let's get the workout started.

Do 12 repetitions of each exercise per side and 3 passes. Beginners can also start with 8 repetitions. However, you should not do much less if you really want to train your butt effectively.

Here are a few more helpful tips for an effective workout

1. Warm up the leg and hip muscles
2. Tighten the buttocks during each exercise
3. Loosen the Hip muscles with fascia exercises at
4. Train 2-3x per week
5. Take a 60 second break between each pass

1. the classic: squat

• Stand upright in a shoulder-width stance. The toes point forward and the weight is on the heels.
• Your body is erect and your back is straight.
• Keep your hands clasped in front.
• Inhale and bend your knees until they are at 90 degrees.
• Push the buttocks back and lower them. Do this until the thighs are parallel to the floor. The back remains straight during the entire exercise.
• On the exhale, lift the buttocks again and return to the starting position. Use the strength of the thigh muscles for this.
• Stretch the hips all the way through and start again.

2. cross lung for a tight ass

• 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.

3. butt outside training with Drity Dog

• 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.

4. donkey kicks

• Start on all fours.
• Your hands are directly under your shoulders. The head is the extension of the spine and does not hang down.
• Now lift one leg off the floor, bend it at hip level, the sole of your foot points upwards and you push the sole of your foot a little further towards the ceiling.
• Pull the thigh upward. The angle of the leg remains upright.
• Then lift the leg back to the starting position, as in the picture. The upper and lower leg always form a 90° angle.

5. kickbacks make your butt tight

• Get into the quadruped position.
• 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.

6. glute hip bridge

• 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.

7. lunge to train the buttocks outside

• 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.

8. mountain climber

• Put your hands under your shoulders.
• Tense the body and stretch the legs through.
• Now alternately pull the right leg to the right elbow and then the left leg to the left elbow.
• Important: Body tension! Tighten your stomach and keep your back straight.
• 1x right leg and 1x left leg = 1 repetition.

9. lateral lunge

• 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 save 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.

10. high knee walking lunges

• You start in with a lunge to the back.
• Make sure your back is straight and that your legs form a 90 degree angle.
• Tighten the buttocks and straighten up. Pull the back leg up until it is level with the hips.
• Put it down again and start over.
• You do the exercise with one leg first and then switch to the other side.
• Body tension! Do not fall into a hollow back!

11. jumping lunges for a beautifully shaped buttocks

• These lunges will really get your heart rate up!
• Come into a lunge. Instead of pushing yourself into the starting position with your heel, sink your hips a little lower.
• Tighten everything nicely - buttocks, upper body and shoulders - and then: jump!
• In the air, switch legs so that you land in a lunge again, but this time with the other foot in front.

12. sumo squat jump

• Stand with feet wide on your mat, shoulders pushed back.
• After that, get into the squat position.
• From there, jump up and land as gently as possible in a squat position.

13. bulgarian split squat

• Put your left leg on a chair/table. Don't put it down, but put it on properly, then you can keep your balance better.
• Take a large step forward and place the right leg on the floor slightly wider than stride length. The tips of the toes point forward.
• Fold your hands in front of your torso and bend your arms.
• Both knees point forward and the back is straight.
• Now slowly bend the front knee. The leg should form a 90° angle. Your upper body remains upright.
• The back leg almost touches the floor during the movement.
• Then go back to the starting position.

14. buttocks outside training with the standing balance

• You start in an upright stance.
• Bend your knees slightly and lift your left leg.
• Lower the upper body, keeping the back straight.
• The right arm points to the back and the left to the front.
• Try to get into balance and stay here for a short time. Then change leg.

How often do you need to exercise the buttocks?

You should train your butt 2 to 3 times a week. Of course, your starting position is also crucial.

As a beginner, you stress your butt no more than twice a week.

If you are among the advanced, you can do the exercises for the buttocks even three times a week.

Take the training slowly and don't overload your body right away.

In addition, breaks are also important. Your muscles grow during the recovery phase. Therefore, make sure that you take at least one day off between training sessions.

It's best to choose 3-5 exercises per workout and perform them slowly and with a lot of tension. At the next workout you choose other exercises again. This ensures that a butt gets in shape especially quickly.

When can we see the first results?

You will notice a difference after just a few weeks. After 8 weeks at the latest, you will feel much fitter. Regular exercise of about 20-30 minutes per day can already bring excellent results.

Not only your body, but also your butt in particular will thank you. When you train your butt outside, more precisely the entire butt, it brings some benefits:

• your buttocks can be tightened in a more controlled way
• you get used to the training
• you will have more and more fun
• Abdomen, legs and buttocks become firmer
• your butt becomes firmer and gets a better shape.

In addition, we recommend that you watch what you eat. Because, unhealthy food can ruin your training success very quickly.

What mistakes should I avoid when training the outside of the butt?

1. you do not perform the exercises accurately

All the butt exercises, of course, only provide a beautiful butt, if you do them properly. Many cheat their way through the strength exercises and thus damage the joints and muscles.

In addition, this also prevents the development of a tight butt. Make sure that you perform each movement properly and slowly.

2. you have no variety in training

To get a bigger butt, you should start with exercises that target the butt. However, you should not always do the same exercises.

Your muscles need constant stimulation to successfully build their glutes.

Always vary the exercises and the number of repetitions, and use aids as needed to keep the gluteal muscles constantly challenged.

3. you do not eat enough calories

A good butt workout is designed to grow muscles and give your butt a nice, round shape. Muscles need both a training stimulus and the right diet.

Make sure you eat a balanced diet that provides you with enough energy. Because the muscle cannot grow in a calorie deficit. How high your calorie requirement is, is individual and depends on your starting position.

If you're looking for healthy, nutritious meals that are both tasty and energizing, check out our recipes.

4. you do not warm up

Regardless of which workout you choose, it's important to always warm up before exercising. The warm up prepares your body for the upcoming load.

Always allow a few minutes for warming up, otherwise you risk injury.

Only then can you get started!

5. your goals are not realistic

Everyone is different, and genes play a big role in how quickly you notice a difference.

According to experts, you can only see the big before-and-after change after three months of regular training. During this time, you'd better not compare yourself to bikini top models on Instagram. Because that's how you like to set unrealistic goals.

6. you do without breaks

Sport only brings something if you train every day? On the contrary. Only the regeneration phases bring the desired success.

During the time the body is recovering, muscle mass is built up.

If you train too much, you risk injuries and there is also increased uric acid formation in the body, which can interfere with muscle building. As a rule of thumb, at least two rest days per week are mandatory.

Our conclusion

No more butt envy! With these exercises to train the outside of your butt, you'll soon have a crisp booty like Shakira or J.Lo. Start working out today.

Good luck!

To browse further:

• Train the back of the thigh - Start now!
• Adductors workout: 17 effective exercises for toned inner thighs
• Mega effective: squat with kettlebell

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