Butt exercises while standing: The 9 most effective exercises without squats

For the crunch butt workout, I have now found a few butt exercises while standing. A varied workout for the butt without squats.

Apart from the fact that this workout conjures up a great butt, you can do it anywhere. In the park, in the office or just at home. So there are no more excuses ;)

And believe me, if you work out diligently, your butt will be crisp and firm from it. Who wouldn't want a butt like Kim Kardashian or J.Lo?

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

What are you waiting for? Start now with the most effective standing butt exercises!

The 9 best butt exercises standing

The side pull

This exercise will inspire you, it strengthens the buttocks and at the same time the outer muscles of the legs. It is best to do two sets of 15 repetitions. For this you stand on one leg.

The leg you are standing on is slightly bent, with the toe pointing straight out.
The other leg is raised hip-width outward.
The toe of the raised leg is bent and points slightly toward the body.
The arms are raised crossed at shoulder height. The back should be elongated.
Slowly lift the executing leg upwards.
The upper body should not be moved.

16 butt exercises that will change your life!

The butt seat

One of my favorite standing butt exercises is the so-called butt sit. This is not only great for a crisp butt, but also strengthens the back and leg muscles at the same time.

Again, 2 rounds of 15 repetitions are ideal for building muscle.

You stand hip-width, the tips of your feet should point forward.
Your torso should be bent forward a little, but with a straight back line.
Then shift your body weight onto your heels and pull the tops of your feet up very slightly.
Then lower your butt down as if you were going to sit down.
However, you only do this up to knee height, then you should come back to your starting position.

Attention: Your knees should never extend past the tops of your feet.

Did you know that you can do abdominal exercises standing up?

The angle thrust for the buttocks

This exercise strengthens both the gluteal and leg muscles. I recommend two sets of 10-12 repetitions per leg.

Your standing leg is slightly bent, with the toe pointing forward as in most standing exercises.
Angle the lower leg of your so-called executing leg upwards to 90 degrees.
You should also angle your foot well here.
Both thighs should be parallel.
To perform the exercise, bend the upper body slightly forward. You then push the executing leg slightly backwards.
Afterwards you bring it back to the starting position. However, you should make sure that only the executing leg moves and that you do not get into the hollow back position.

The ultimate buttocks program

The long leg pull

A great example of butt exercises while standing is the so-called long leg pull. This exercise is great for the butt, but also for the muscles of the back of the legs. I recommend two sets of 10-12 repetitions for this exercise.

Stand with your supporting leg slightly bent.
The toe of the standing leg points forward in this exercise as well.
It is best to bend the upper body slightly forward.
As with the exercises described above, your head is the extension of your spine.
Pull the executing leg slightly backward with the toe stretched.
The hip should remain stable here.
Now pull the knee towards the chest and the arms towards the knee.
Extend the leg and arms again.

But so that you don't only get exercises for a tight butt from me, I also have a few exercises for you that affect the other body regions.

In only 4 weeks to the crisp butt!

The standing scale

The standing balance is one of my favorite standing butt exercises.

You need to stand up straight and tense the abdomen.
Shift the weight to the right leg, lift the left leg straight up.
You should bend your upper body forward with your arms extended.
The upper body and the stretched leg should form a line.
You should hold this position for 3 seconds.
After that, go back to the starting position.

Running on the stand

This exercise will train your buttocks and you will work up a good sweat.

Stand shoulder-width apart and bend your knees slightly.
Keep your arms in front of your torso.
Now you start walking very quickly with small steps while standing.
Hold for 1 minute and repeat the exercise three times.

Leg lift with twist

This exercise strengthens your gluteal and abdominal muscles.

Stand upright and shoulder width apart.
Angle your arms so that your fingertips touch your temples.
Turn the upper body to the side.
Meanwhile, pull one leg up.
The knee touches the elbow.
Go back to the starting position.
Change sides and do 10 repetitions per side.

Butt exercise with exercise ball

This exercise is perfect for butt strength training and also requires good balance.

Stand hip-width apart and rest your left leg on the ball.
You can put your hands together in front of your body or place them at your waist.
Bend the right knee until the thigh is parallel to the floor. The left knee points to the floor.
Press back from this position into an upright stance.

Lateral lung

Here you train the thighs and buttocks. The exercise ball makes the exercise even more difficult.

Stand upright in a wide stance.
Stretch your arms upward with the exercise ball.
Do a side lunge.
Meanwhile, the arms with the ball go down to the bent leg.
Straighten up again and switch to the other side.
Do 10 repetitions per side.

When standing butt exercises have the greatest effect

The gluteus maximus is always in use when we move. At the latest when you take the stairs, you feel it clearly. Even when you stretch your leg or squat, your gluteus maximus has a lot to do.

Connected to the large gluteal muscle is the middle buttock muscle (gluteus medius). Its task is to spread the bee - abduction. And then there is the small gluteus (gluteus minimus), which sits hidden under the middle buttock muscle.

A trained butt stretches the hips and, in cooperation with the abdominal muscles, prevents tilting into a hollow back. This ensures an upright walk and a straight posture, which protects us from lower back pain. With Popo Training you provide a shapely back and train the upper part of the hip.

It doesn't matter whether you do your butt exercises standing up, lying down or sitting down. The important thing is that you pay attention to your backside regularly. Challenge the muscles 2-3 times a week to get the best results.

Our conclusion

A standing workout is easy on the joints and helps anyone who has trouble getting up from the mat. You can do the exercises anywhere and you don't even have to put on sports clothes. That's why a standing workout is also great for the office or home office.

If you don't get an exercise exactly right, that's no problem at all. Just don't give up and keep trying. Soon you'll notice that you're finding it easier and easier.

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