You are looking for "exercises butt muscle building"? Well, someone wants to have a tight butt! Here you are right! With this butt workout it works at home!
Hand on heart - what woman doesn't want a firm and round butt? But not everyone is blessed with a big butt.
But that can be changed quickly! With special exercises for the buttocks, you too will finally get a crisp booty.
What are you waiting for? Get into your sports clothes and start training.
Table of contents
However, what you should definitely know: Especially with exercises for butt muscle building, it is important that you stick to it. It can take a while until your booty is the way you want it to be.
By the way, muscle building is very important. It decides whether your butt is flat or crisp and round. What we perceive as a nice round butt is nothing more than a good amount of muscle.
Do you know the very best butt exercises for advanced?
Exercises buttocks muscle building - It depends
Before you start training, you should know a few important things. This will put you well ahead of the game and one step closer to your Booty dream.
Perform the exercises correctly
If exercises are to speed up butt muscle building, it's important that you do them slowly and in a controlled manner.
Don't put your body through too much at the beginning. Take the workout slowly.
Later, however, you should vary the number of repetitions. Otherwise, you will not see great results.
The body gets used to processes very quickly. That's why you have to challenge it again and again.
If you always just do the same number of repetitions, don't be surprised if you don't get any results.
You will have sore muscles
Butt exercises are pretty hard in the beginning. Not only do you feel them while you're doing them, but they're still noticeable days later as nasty muscle soreness.
Especially if you haven't done any sports before.
These are the three most important butt muscles you need to train
But you mustn't let that scare you off.
This is how you notice that the butt workout is really working and that your muscles have started to work.
Next time it will certainly not hurt quite so much. Promise!
You train not only the buttocks
With exercises for butt muscle building you train not only your backside. At the same time they provide slim and toned legs.
This way you kill two birds with one stone.
Because you can only leave the legs completely out with very few exercises. But if both are trained, you certainly have nothing against it.
You also need to watch your diet
Fitness is not only about doing sports, but also about eating healthy. Whether you want to lose weight or build muscle, a healthy diet is the key.
In fact, it accounts for 70% of your training success. Therefore, also adjust your diet.
When you do exercises for butt muscle building, the body needs much more protein. You should avoid fat and sugar.
Create your personal nutrition plan here!
However, the best way to find out how many calories you should consume and how you should organize your diet is to read up on it in our nutrition plans smart. These are tailored exactly to your goal.
Drinking plenty of fluids is also the motto. Liquid helps to boost the metabolism. This ensures more energy overall and better regeneration.
Breaks are important
Once the training stimulus is set, the muscles also need to rest sufficiently and be supplied with nutrients.
So after an intense butt workout, be sure to take a day off.
Too intensive and frequent training without a break causes the body to react with stress, which can damage the muscle tissue.
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The best exercises for butt muscle building
The ONE butt exercise that makes your butt round and crunchy doesn't exist. That's why we have a whole range of exercises for you that activate as many muscles as possible.
After a few weeks of regular training you will certainly notice the first progress.
The classic: Squats
Repetitions: 10 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.
Attention: Perform the exercise slowly. Do not form a hollow back and make sure that the knees do not protrude beyond the tops of the feet.
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Curtsy lungs for a tight ass
Repetitions: 5 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.
Attention: The upper body remains straight. The knees do not protrude beyond the tops of the feet.
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Sumo Squat with Leg Lift
Repetitions: 5 per leg and 3 passes
- Position yourself as wide as possible.
- Squat down very low. The hands are on the back of your head.
- When you go up, alternate pulling your right and left knee as high as you can.
Attention: It is important that you pull your knee up and do not arch your back. The upper body is always upright.
Wow! This is how you use the exercise ball for a crisp booty!
Fire hydrant kick
Repetitions: 5 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.
Attention: The back should not sag. The leg should form a right angle.
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Exercises butt muscle building: Donkey Kicks
Repetitions: 5 repetitions per leg and 3 passes
- Get into the quadruped stance. Your hands are directly under your shoulders. The head is again 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 up (the angle of the leg remains upright). And then lift the leg back to the starting position as shown in the picture. The upper and lower leg always form a 90° angle.
- Do 15 repetitions with the right leg. Then 15 with the left leg - that's one pass. In total you have 3 reps to do.
Attention: The back should not sag. Buttocks always remain tense. Leg is at a right angle.
Can I exercise despite sore muscles?
Get tight butt with the bridge
Repetitions: 10 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.
Attention: The back should not sag. Stretch your pelvis upward as far as it will go.
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Lunge as an exercise for butt muscle building
Repetitions: 5 repetitions per leg and 3 passes
- 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.
Attention: Tighten the abdomen and do not go into a hollow back. The heel is under the knee.
Side lunge
Repetitions: 5 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.
Attention: The knee should not protrude above the toe. The back remains straight.
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Cracked buttocks guaranteed: Squat Jump
Repetitions: 10 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.
Attention: Do not form a hollow back and watch your knees.
Exercises for butt muscle building: kickbacks
Repetitions: 5 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.
Attention: The back should not sag and the leg always remains extended.
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Leg lift in lateral position
Repetitions: 5 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.
Attention: The leg should be fully extended. Perform the exercise slowly and in a controlled manner.
How often you should do the exercises for butt muscle building
At the beginning you start fully motivated with the training and then the disappointment. After two weeks you still do not have your dream butt.
Unfortunately, that doesn't work either.
After all, it's no good if you work out every day for two weeks and expect to have a tight butt.
Apart from the fact that the soreness is hellish.
To get a tight butt, you need to exercise regularly and especially for a longer period of time.
As a beginner we recommend you to do 2x per week for 20-30 minutes. As an advanced user you can do the exercises for butt muscle building 3-4 times a week for 20-30 minutes.
Always listen to your body. If you feel too much pain, you should take a break.
How to do the butt exercises more effectively
You want to make it a little harder for yourself? Then you should reach for fitness equipment. This makes the exercises a little heavier.
What is particularly good
- Barbell
- Dumbbell
- Medicine ball
- Kettlebell
- Weight cuffs
- Minibands*
As a beginner, you should first increase the number of repetitions. Instead of 10 repetitions, simply do 15.
If you decide to use the equipment, it is still important that you perform the exercises slowly and in a controlled manner.
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Our conclusion
Thanks to regular training and a healthy diet you can soon enjoy a crisp butt. Even J.Lo will be jealous ;) Start training and nothing will stand in the way of your dream figure.
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