Glutes Exercises for a Fuller, Rounder Butt

by Emma https://healthgrinder.com

Lift you butt naturally with the best glutes exercises. They’ll not only bring up a saggy behind, but also give you a fuller, rounder booty. The best part is, you can do all these exercises at the comfort of your own home anytime.

Best Bodyweight Exercises for Your Glutes (Butt)

1. Marching Hip Raise

Simple by effective, this exercise is something we’ve all done before. More importantly, it will help tone your glutes and hamstrings while working your abs.

How to Perform the Marching Hip Raise

Lie on your back so you face towards the ceiling. Bend your knees and keep your feet on the floor.
Position your arms to your sides for support.
Lift your butt off the ground by pushing through your heels.
While your butt is off the ground, slowly raise your right knee and bring it towards your chest. This mimics a marching position, except you’re lying down.
Lower your right leg back on the floor.
Then, lift the left leg to your chest. And lower it back down.
Continue to alternate back and forth between your right and left legs.

2. Single-Leg Hip Raise

The single-leg hip raise primarily focuses the glutes. To a lesser degree it also targets the hip fiexors, lower back and quads. As a bonus, it makes your abs work as you engage them throughout the exercise.

How to Perform the Single Leg Hip Raise

Lie on your back and with your arms on your sides.
Raise your right knee so that it points towards the ceiling. Keep the left leg on the floor.
Lift your left leg and butt off the ground by pushing through your right leg’s heel.
Hold this top position for 5 seconds. Then lower the leg back down.
Repeat the movement 8 to 10 times.
Do the same number of repetitions for the other leg.

3. Sumo Squat

This exercise works on your gluteus maximus, quadriceps and your calves. It is a variation of the squat but with your legs wider apart.

This subtle change in the angle of your feet shifts the focus of the exercise, allowing it to hit the inner thighs and the glutes more.

How to Perform the Sumo Squat

Stand with your feet wider than hip-distance apart. This will be about three to four feet apart.
Rotate your toes so that they point outwards 45 degrees. Keep your hands to your sides if you’re doing a bodyweight sumo squat. If you have a dumbbell, position the weight between your legs.
Lower yourself down by bending at your hips.
When your thighs get parallel to the floor, push through your heels to bring yourself back up.
Keep your abs tight and back straight throughout the motion. Also, bend with your hips so that your knees don’t move past your toes on the downward motion.
Repeat the motion 8 to 10 times.

4. Heel Lifted Sumo Squat

This is a variation of the sumo squat above. But, it adds another component to the movement. This engages your butt more.

The heel lifted sumo squat works by toning your legs, thighs, and buttocks. It does wonders to your lower body.

How to Perform Sumo Squats with Heel Raise

Start by taking a wide stance like you did with the sumo squat above.
Rotate your toes outward 45 degrees.
Slowly bend with your hips to lower yourself.
At the bottom position, lift your left heel then your right heel.

5. Curtsy Lunges

This is a cool variation of the reverse lunge. Instead of stepping straight back, you step back in a diagonal direction. This engages different muscles that the regular forward and reverse lunges don’t.

The curtsy lung works on your quadriceps, glutes and calf muscles.

How to Perform the Curtsy Lunge

Stand with your feet hip width apart.
To keep your hands out of the way during the exercise, keep them pressed together at chest level.
Step back diagonally with your left leg while bending both knees.
This requires more balance than other forms of lunges. When starting out you can hold on to a table or pole to help you with balance.
Press your right heel on the ground to push yourself back up. As you come back up, bring your left leg back to the starting position.
Do 8 to 10 repetitions.
Do the same number of repetitions for the other leg.

6. Rainbows

Rainbows are a quadruped exercise that you can do anywhere. They involve making wide arches with your legs behind you. This movement works your entire legs and butt.

With a bit of practice, this exercise will help shape you up. It target your glutes, abs, hamstrings, and lower back.

How to Perform the Rainbow Exercise

Begin on all fours with your knees hip-width apart. Use your arms and knees to balance yourself.
Extend your right leg back and point your toe outward.
Lift your leg to the ceiling as high as you can. Keep it extended during this motion.
When it gets to the top, slowly lower your leg to the floor.
Continue doing this motion.
Repeat the movement with your left leg.

7. Bird Dog

The bird dog is another quadruped exercise. It is well-known for helping relieve and prevent lower back pain. What many don’t realize is it’s one of the best bodyweight exercises that tones and strengthens your glutes.

This simple exercise works your glutes, abs, lower back and hamstrings.

How to Do the Bird Dog

Get on all fours.
Keeping your core tight, raise your right hand straight over your head while extending your left leg to straighten it.
Hold this pose for 5 seconds.
Lower your right arm and left leg.
Raise your left arm and right leg this time.
Repeat this set of movements for 5 times.

8. Single Leg Deadlift

Single leg deadlifts are great for working your posterior chain. It activates your lower back, glutes, hamstrings and calves.

In addition to this, it also teaches you how to balance yourself. We love single leg deadlifts because they’re very functional. They’re the best way of picking up things from the floor without straining your back.

How to Do Single Leg Deadlifts

Stand upright with feet shoulder with apart. Let your arms relax in front of you.
Tighten your core. Then, lift your left leg back by hinging at your hips. Keep your left leg straight as you bend forward.
Allow your upper body to lean forward as your left leg goes back. Keep a neutral spine throughout the exercise. Let your arms naturally hang down as you get near horizontal.
When your upper body and left leg get parallel to the floor, push through your right foot’s heel to pull yourself back up to the starting upright position.
Do 8 to 10 reps.
Switch sides and to the same of the right leg.

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