7 Great Easy to Do Butt Exercises

Your butt does more for you than merely turn heads as you walk by. These glute muscles contribute to general movement as well as a plethora of things you do in everyday life. However, it may be nice to impress yourself when throwing on those tight clothes or the bathing suit. Don’t think of butt exercises as vain, but more of a way to improve your overall lifestyle.



Butt Exercises You Can Do to Firm the Rear

There are tons of exercises and workouts you can do that will benefit the butt. Today, I am going to list seven that are both easy to do and can be done from almost anywhere. These range from beginner to intermediate and will greatly affect the shape and tone of your glutes, as long as you’re committed to a regular routine of exercise.

1. Body Weight Duck Squat
The purpose of the Body Weight Duck Squat is to put strain on the glutes while flexing the hamstrings and quads. These are great butt exercises for beginners who want to start firming their lower body. It is usually record in terms of repetitions.

First, take a stance with your feet approximately the width of your shoulders. With your hands out in front of you, squat down until your butt is parallel with the floor as if you were sitting. This is the actual starting position. You begin by lowering your butt down as far as possible until you nearly touch your heels. Then, lift your butt back up to the starting position to count this as one repetition. This exercise concentrates effort on the:

  • Glutes
  • Hamstrings
  • Quads

2. Grasshopper
This is an incredibly easy exercise to perform. It only relies on lifting your legs and works on the strengthening the back, glutes and legs. The Grasshopper is also an exercise that centers on repetitions rather than duration.

Start this exercise by laying down on the floor on your stomach. Rest your chin in your hands and spread your legs out as far as possible. Now, lift your feet up and try to touch them together while keeping your legs apart. This will help you keep balanced. To start this exercise, lift your thighs up off the ground as far as you can comfortably and put them back down. This is considered a single repetition. The Grasshopper centers attention on the:

  • Glutes
  • Hamstrings
  • Lower back

3. Kneeling Side Circle
The Kneeling Side Circle is a great way to get started working on your butt as well as your legs before the summer months. For those who are anticipating looking good at the pool, this is excellent for beginners as it firms the glutes and thigh muscles.

You start the Kneeling Side Circle by getting down on your knees. Now, tilt your body to the left and place your left hand on the floor or mat. Your body should now be somewhat horizontal. Once in this position, rest your right hand on your hip and extend your right leg up until it’s in line with your body. If you can’t quite get it up there yet, not to worry. As long as your foot is off the ground, you can still benefit from this exercise. Make little circles with your right foot in the air as you slowly rotate your leg around. Each circle is considered one repetition. Do the same number of reps on your other leg for a complete set. This works on the:

  • Glutes
  • Hip flexors
  • Outer thighs

4. Glute Bridge
I’ve mentioned the Glute Bridge before only because it’s an incredible exercise for people of all levels of fitness. It puts strain on your butt while increasing the use of your abs and hamstrings. There are many variations to this exercise, but we’re just focusing on the basic bridge right now.

Lay down flat on your back on the floor. Rest your arms at your sides and bend the knees. With your feet flat on the floor and spread out approximately shoulder-width, push your hips up to lift your body. It should form a straight line from your shoulders to your knees. Now, gently lower yourself back to the floor. This is considered one rep. It puts the work on your:

  • Glutes
  • Abs
  • Hamstrings

5. Glute Bridge March
Here is another one of the butt exercises I like to share. The Glute Bridge March is similar to the bridge mentioned earlier but with the added movement of your legs. This is a bit more difficult to do, but it’s worth the effort if added to your regular routine.

Lay on your back and assume the position of the Glute Bridge. Once your butt is off the floor and your body is in a straight line, lift your right knee up to your chest as far as you can. Put your right leg back down and lift your left knee in the same fashion. Essentially, you should look like you’re marching in a bridge position. This puts a lot of work on your:

  • Glutes
  • Abs
  • Quads
  • Hip flexors
  • Hamstrings

6. Single-Leg Glute Bridge
Here is another variation of the infamous butt exercise, the glute bridge. It’s more of an intermediate exercise as it increases the effort you’ll have to put into the position. This is great for firming up the glutes, lower back and hamstrings.

To do the Single-Leg Glute Bridge, get down on the floor as if you’re doing a regular Glute Bridge. Before lifting your butt off the floor, lift your left knee to your chest as far as you can. Now, raise your body up off the floor to form a straight line from shoulder to your right knee. Lower yourself back down. This is one repetition. The key point to this exercise is that you’re essentially doing a Glute Bridge with only one leg. Make sure you alternate legs for an even workout. This exercise works on:

  • Glutes
  • Lower back
  • Hamstrings

7. Quadruped Leg Lift
The last of the butt exercises on this list is an easy one for the beginner. It’s also a great workout for much of your core and upper legs. Although the exercise is centered around holding your position for a certain duration, alternating your legs is what’s considered as the repetition. Let me explain a bit better.

To start the Quadruped Leg Lift, you get down on all fours. Now, lift your left leg up and behind you until it forms a straight line with your back. Hold this position for five seconds. Put your left leg down and lift your right leg. Hold it for five seconds and put it back down. This is considered a single repetition. It firms the:

  • Glutes
  • Abs
  • Lower back
  • Hamstrings

Although there are far more difficult and grueling butt exercises available, these are seven of the easiest that I’ve found to be worth the time to do. For the most part, they are simple and don’t require weights or machines and can be done virtually anywhere. Set goals for yourself and try to beat personal records to get the most out of the experience.

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Michael Brockbank

Michael is a work at home father who has completed a wide assortment of writing regarding various topics. Currently, he is working to achieve a weight loss goal and improve health in order to cross the state of Colorado on bicycle.

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