You want a firm butt or you have pain in your lower back? In both cases you should train your gluteal muscle. You can find the best exercises here!
A crisp round butt is not only beautiful to look at. Those who train their gluteal muscle also have many health benefits.
There is so much to say about these muscles.
Today I want to show you what your butt muscles do and how you can train your booty at home.
And of course, I'd like to share a few exciting facts with you.
Let's start right away with the first one: did you know that the gluteus maximus is the largest muscle we humans have?
Table of contents
What you always wanted to know about butt muscles
But of course there are many more exciting facts about the buttocks. Without the buttocks muscles, for example, we wouldn't even be able to stand, let alone walk. It is only through our buttocks that we can walk upright.
If you are sitting up straight and want to stand up, the butt will support you.
No matter what size or fitness level our butt has, all butts have one thing in common: three muscles.
The butt consists of the
- large gluteal muscle - Musculus Gluteus Maximus
- middle gluteal muscle - Musculus Gluteus Medius
- and the small gluteal muscle - Musculus Gluteus Minimus
The big butt muscle gives our rear end its shape. You can even see it when you stand in front of the mirror. In profile view, it is bulging outward. It's different with the medium and small muscles - they are well hidden under the gluteus maximus muscle.
Each one has a different task. Even if you can only see one muscle on the outside, the others should not be neglected during training.
The gluteus maximus is responsible for hip extension, stabilization of the thigh and external rotation. It prevents the pelvis from tilting forward.
The middle gluteal muscle, together with the small gluteal muscle, takes care that we can spread the leg outwards. In this way, they prevent the pelvis from sinking to the side of the raised leg. That is why the small pomus muscle is indispensable when walking.
Now that you see that the muscles in our glutes have important jobs, you also know that you need to train all the glutes. Not just the gluteus maximus muscle. But the good news is that most butt exercises involve all muscles - sometimes more and sometimes less.
I have tried to put together a colorful mix of different exercises. There is something for every butt muscle :)
Before we get right into it, let's take a quick look at why a toned butt is so important for health.
Why you should train your gluteal muscle
For the most part, only women will click on this post. But a booty workout is anything but purely a women's thing! Even if most women are more concerned with the topic and want a crisp butt - dear men, you should also train the gluteal muscle.
The problem with muscles - no matter where they sit in the body - is that if we don't challenge them regularly, they break down. "Okay, so I'll just have a flat butt, I don't care," if that's what you're thinking, you're sadly mistaken. Because it's not just about the visual aspect.
A rear end that is not trained enough gives up its tasks to other muscles. Quite classic: the lower back and thighs. Doesn't sound very daunting now, does it?
However, it is precisely this incorrect loading that will cause you to experience pain. Especially in the lower back. Keyword: slipped disc.
When the butt atrophies, it leads to a whole host of problems in the body. What you can see even from a distance: Those who forgo exercising the buttocks usually have poor posture and not infrequently a hollow back. This is because not only the muscles of the buttocks atrophy, but also the hip flexor.
What equipment helps you with booty training
Most of the exercises you can do without aids. But there are a few where it is worthwhile to use a little helpers.
I'll briefly introduce you to equipment that I would no longer want to do without during my booty workout.
Theraband
The Theraband is a resistance band made of latex. It is also called a gymnastic band or latex band. It is mainly used in physiotherapy, but is also increasingly finding its way into the home gym. You can do a lot of great exercises for the upper and lower body.
You can knot it together, pull the ends or hook the tape by the door, radiator or other objects.
There are different difficulty levels so you can adapt it to your fitness level.
Miniband
Similar to the theraband, the miniband is also made of elastic material. The difference is that it is a continuous smaller loop. You put it around the lower legs or thighs for butt training. However, it can also be used to train the upper body and the middle of the body.
I love it because it's so versatile and hardly takes up any space.
When you buy it, you always get a set of 3-5 ribbons. Perfect for beginners and advanced.
Kettlebell or dumbbell
Can it be a little weight? Yes, please. If you want to train your glutes, feel free to add a little weight. However, beginners should start purely with their body weight.
Advanced users can increase the weight bit by bit. You don't need a bulky barbell for this. Small dumbbells or kettlebells also serve the purpose. You can also use them for arm training and core workout.
A little more practical are dumbbells as a set. Then you always have the right dumbbell at hand.
With what exercises you can train your gluteal muscle
Prepare a training mat and slip into comfortable clothes. Your workout starts now!
Do 12 repetitions of each exercise per side and 3 passes if you want to see a quick effect. Beginners can also start with 8 repetitions. However, you should not do much less if you really want to see an improvement.
Donkey Kicks
- You start in the quadruped position. Your hands are under your shoulders. The arms are stretched.
- Your knees are below your hips.
- Tighten the abdomen so that it does not sag.
- Look down and lift your right leg until your knee is level with your hips.
- The sole of the foot points to the ceiling.
- Repeat the exercise 12 times with one leg before switching sides.
Bulgarian squat
If you want to train your gluteus maximus with the Bulgarian squat, you need an armchair, a coffee table or a sofa. The important thing is that you can rest your leg on it and keep your balance. The elevation will strengthen your booty really well.
- Put your right leg on the seat of an armchair.
- The left leg is one meter away from the chair.
- Fold your hands in front of your chest.
- Bend the front leg. Make sure that you do not push the knee over the toes. If this happens, increase the distance between the chair and the standing leg.
- And go back to the starting position.
Squats with kettlebell
Traditional squats become more effective when you use weight. Kettlebells are especially good because they are easy to grip. But you can also use a dumbbell.
- Start in an upright position. The legs are open a little more than hip-width.
- The tips of the toes point slightly outward.
- Hold the kettlebell in front of your chest.
- Now do a squat by lowering your butt until it is about level with your hips.
- Make sure your back is straight and that you don't stretch your head too much.
Unfold knee with mini bands
A wonderful tool for training the buttocks is the mini band. I recommend you get one because you can use it to strengthen your lower and upper body. This exercise targets the small and medium gluteal muscle.
- Lie sideways on the exercise mat. Support yourself with your lower elbow.
- Place the front arm on the mat to make it easier to keep your balance.
- Angle your legs and place the mini band just above your knees.
- Now lift your knees, but keep your feet on top of each other. Work only with the knees and fold them up as far as you can.
There are different levels of difficulty in the Minibands*. Try out which one suits you best. In the beginning, the green band is usually sufficient.
Leg lift in quadruped position
If you want, you can do this exercise on a coffee table, an armchair or a weight bench. A soft surface like a sofa is not so good because you can't build up good body tension. I chose the coffee table.
If the pad is too hard for you, place the mat on the table.
- Squat on the table in a quadruped stance.
- Leave one leg hanging off the table.
- Raise this leg from the floor stretched backwards. The heel should be about level with your hip.
- Lower the leg again by bending it and start again.
- Important: Tighten the abdomen so that you do not form a hollow back.
Superman exercise
Or how about an exercise where you get to lie on the exercise mat? If you want to train your gluteal muscle with this, body tension is very important.
- In the starting position you lie with your belly on the training mat.
- The gaze is directed downward, the arms and legs are stretched.
- Tighten the buttocks.
- Now lift the arms and the legs including the thighs off the mat.
- Hold the position for 2-3 seconds and lower the body back to the starting position.
Standing lateral leg raise
For this exercise you can tie a theraband or use a mini band. The important thing is that you build up enough tension.
- Stand up straight. Place the theraband just in front of your knees.
- You can place your hands on your hips or fold them in front of your body.
- Lift one leg off the floor and slightly bend the standing leg.
- Lean slightly to the side of the standing leg.
- Now open the legs as wide as you can and keep the leg always slightly tense.
Glute Bridge
You know the normal bridge, don't you? Let's make it a little harder. With the one-legged bridge, also called glute bridge, you train yourself a crisp butt.
- You start lying on your back.
- The arms are parallel to the body. The gaze is directed upward.
- Angle the legs.
- Lift the pelvis off the exercise mat. Stretch it through until your body forms a line.
- Now stretch one leg, lift it off the mat and hold this position.
- Consciously push off from the heel.
- Lower the stretched leg until the two thighs are parallel and then raise it again as in the photo.
- Make sure your hips stay in place at all times.
Side lunge
A classic that no booty workout should be without is the lateral lunge. You train your butt and inner thighs with it. You can adjust the difficulty yourself by doing a smaller lunge or a really wide one.
- Stand on the exercise mat.
- Open the legs wide and lean the upper body to the right side.
- This will stretch your left leg through.
- Angle the right leg. The hands are best held in front of the body.
- Lower the hips and then press back over the right leg to the starting position.
- First do the exercise 12 times on the right side and only then change the leg.
Lunge with dumbbell
A very classic exercise to train the gluteal muscles is the lunge. This time the very simple but extended with dumbbells to bring more pressure on the buttocks and thighs.
Beginners can do this butt exercise without a dumbbell.
- You start in an upright position.
- Grab two dumbbells and let your arms hang parallel to your body.
- Take a big step backwards with your right leg.
- Now lower your hips so that you form a right angle with your left leg.
- Bend your knees until the back leg almost touches the mat.
- Straighten up again by pushing yourself up over the back leg.
- Once you are in the starting position, start again from the beginning.
Quadruped stand with fitness band
The theraband should become your new friend if you want to train your gluteus maximus.
- In this butt exercise you start in the quadruped position. Hold the band in your hands.
- Thread the theraband around the right foot.
- From the quadruped position, push the leg back until it is fully extended.
- Then slowly return the leg to the starting position, placing the right leg bent next to the left.
- Start the exercise from the beginning.
How often you should train your butt muscles
Now, of course, this depends a lot on how fit you are and what your goal is. The rule of thumb is 2 to 3 workouts per week.
Beginners should train their Booty 2 times a week. 20 minutes per session is sufficient. Just choose a few of the exercises presented and alternate regularly. The best way to strengthen your butt is to constantly expose the muscles to new stimuli.
And for those who do not know yet: Muscles always grow in the recovery phase, not during training. That's why rest days and breaks between sessions are so important.
Take a break for at least 24 hours after each workout.
What you need to pay attention to when training the gluteal muscle
You are now fully motivated and get started right away? That sounds great! But pay attention to these little things if you really want to notice progress quickly.
Much variety
We just had this topic, but I want to emphasize it again. No matter what muscle you train in the body, the more variety you give it, the faster it will grow.
If you do squats every day, you will notice a change at first, but eventually nothing will happen. The body has become accustomed to the load. That's why you should always mix basic exercises like squats and lunges with other exercises when training your glutes.
All exercises that stretch and bend your hips are great for workouts.
If your butt muscles are working against resistance, they are working at full speed. That is why Minibands* and therabands are so well suited for workouts.
And if you also include at least one exercise in your workout where you spread one leg away from your body, then you're already a big step closer to a dream booty.
Long story short: make sure you have plenty of variety when you want to train your glutes.
The right diet
If you want a really tight butt, then you need to pay close attention to what ends up on your plate. If you want to build muscle, you need a certain number of calories.
After all, our body can only build muscles if it gets enough fuel. A healthy diet is balanced and provides you with energy in the form of healthy carbohydrates, protein and healthy fats.
What disappears from your diet, on the other hand, are sugar, white flour and other unhealthy foods. If you are not sure how many calories you need per day, then look at check out our free calorie calculator.
Don't overdo it with booty training
Even if you're full of beans right now, you should take it slow. It's better to do fewer reps and do them really cleanly than too many and do them sloppily.
Firmly clench your buttocks during the exercises. Concentrate entirely on your gluteus maximus during the exercise. Exercises with your own body weight are perfectly sufficient for this. You should only use weights when you can do 15 repetitions in 3 rounds without getting tired.
With Minibands* or the Theraband, you can't go wrong as a beginner.
Our conclusion
If you want to train your gluteal muscle, now you have the best exercises for it. You can do all of them in your living room, even in the smallest space. Put on your favorite music and you can start your workout.
Have fun with Booty Training!
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