What is a good butt workout? Your butt is the largest muscle group in the body. And it consists of 3 separate muscles which is gluteus maxiumus, gluteus medius and gluteus minimus. Any time you are walking, running, jogging or jumping those muscles are being targeted.
What is a good butt workout? iStock-photo credit: Jacob Wackerhausen
Lower body weight workouts are fine when it comes to toning your butt but anytime you add any form of resistance to any lower body shaping workouts it will be better. Adding weights can make exercise significantly more effective.
A jump squat with weights or no weight is a great glute and plyometric exercise.
How to do this exercise is the following:
• Stand in a squat position with your feet slightly wider than shoulder width apart. Your arms should be at your side.
• Lower your body in a squat position like you are sitting on a chair. And now jump about 2 to 3 inches off the ground and use your arms for momentum.
• Squat back down and repeat it again.
• Do this for 3 to 4 sets at 15 reps.
Walking Lunges with weights is another great glute workout that targets the butt. This exercise is also great at improving your balance.
This is how you would do this Walking Lunge Exercise:
• Hold a dumbbell in each hand and stand with your feet hip/distance apart.
• Step forward with your left foot and bend your left knee towards the ground until it is parallel to the floor.
• Take a step forward back with your right leg and repeat the lunge.
• Repeat this lunge pattern for 10 reps on each leg which is a total of 20 repetitions.
Another good butt exercise is a Banded Side Step. To start this exercise, you place a small resistance band just below your knees. Here is how to do a Banded Side Step exercise.
• Stand shoulder width apart.
• Place the resistance band below your knees.
• Bend your knees and lower your body in a squat position.
• Step to the right with your right foot and then come back to the center.
• Complete 10 steps to the right before repeating on this left.
The Bottom Line is a good butt workout is any workout that has you squatting down and has some added form of resistance or weights added to the workout. Anytime you jump, run or jog you are exercising and activating your butt and glute muscles.
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References
1) Buckthorpe M, Stride M, Villa FD. ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS – A CLINICAL COMMENTARY. Int J Sports Phys Ther. 2019 Jul;14(4):655-669. PMID: 31440415; PMCID: PMC6670060.
