Exercises to Lift Your Butt
When you look in the mirror, do you wish that your ass looked a whole lot perkier? If so, then you’re not alone. A toned and lifted butt is the goal of many, but getting it isn’t easy. In fact, it takes a lot of work. As your rear view gets better and better, you’ll be glad that you put in the effort.
The gluteal muscles are the largest in your body. Actually, there are three of them, called the gluteus maximus, the gluteus medius and the gluteus minimus. Getting a lifted butt requires training all of these muscles. The muscles of the hip are located nearby, making it necessary to train those muscles as well to maintain balance. Toning these muscles also helps to give the butt a “lifted” look.
If that sounds like a lot of training, you’re right. However, the muscles of the butt and hips will give you more power in your workouts, and the stronger these muscles get, the better able they are to support your spine. A stronger butt also improves your body alignment, so you may find that your posture improves, which just gives you a better silhouette. Add to that the fact that your butt is going to look amazing, and you have plenty of incentive to put in the hard work.
Here are 8 of the best exercises for lifting your butt to phenomenal heights.
1. Plie Squat
Take a wide stance with your feet slightly more than shoulder’s width apart. Turn your legs out from the hip so that your toes are pointed to either side. Tighten your glutes and tuck under your tailbone. Slowly lower into a squat, keeping your spine straight. Don’t allow your knees to go out beyond your toes. Hold the position for two seconds, then slowly return to the start. Challenge yourself by pulsing at the bottom for 20 seconds after 20 reps. To make it even harder, hold a dumbbell in both hands in front of your chest.
2. Rear Raises
Get down on your hands and knees with hips and knees aligned. Extend your right leg behind you with the knee straight and toes pointed. Cross your right leg behind your left leg far enough so that the toes of your right foot gently tap the floor to the outside of your left leg. Keep your right knee straight throughout this movement. Using your right glute, lift the right leg to return it to the starting position with your right leg parallel to the floor. Be careful not to arch your back as you move your leg. Perform two sets of 20 to 30 reps before switching to the left leg.
3. Sumo Squat
Place your feet shoulder-width apart. Comfortably turn out your toes. Using both hands, hold a dumbbell at hip level. As you bend your knees into the squat, reach back with your hips as if you are sitting in a chair. Your arms will hang in front of you, but be sure to keep them in line with your shoulders. Continue to lower your body until your hips are just slightly lower than your knees. Pause for one to two seconds, then use your glutes and heels to propel yourself back to the start position. Go for 20 reps in each of two or three sets.
4. Lateral Sliding Squat
You’ll need a small hand towel and to be standing on a hard, smooth surface for this one. Place your feet together with your toes pointed toward the front. Your arms are at your sides, and your right leg is resting on top of the towel. Shift your weight to your left leg. For a slow count of four, bend your left leg as your right leg slides out to the side. Your left knee should bend to an angle between 45 and 90 degrees, but don’t go farther than is comfortable for you. Do another slow count of four as you straighten your left leg and draw your right leg back to the start position. Do two sets of between 20 and 30 reps on each leg.
5. Explosive Lunge
Take a lunge position with your left leg in front. Your toes are pointing forward, and be careful not to bend your front knee at an angle that’s greater than 90 degrees. Your right knee will be pointing straight down to the floor. Using both feet, jump into the air, switching the position of your legs. Your right foot is now in the front with the toes pointed forward. Complete two or three sets of 20 to 30 reps. This one doubles as a cardio workout.
6. Squat with Kick Back
Stand with your arms at your sides and your feet shoulder-width apart. Bend your knees with the majority of your weight resting on your heels. Your butt moves back as if you are sitting in a chair. Pause when your thighs are parallel to the floor. Raise your right leg behind you with the knee straight. Don’t twist your hips as you extend your leg behind you. Lower your leg so that your right foot is back on the floor, then straighten your knees to return to the start position. Repeat, this time lifting your left leg. Complete two or three sets of 20 to 30 reps.
7. Squat with Knee Press Out
Put a resistance band around your legs at a level just below your knees. With your feet shoulder width apart, you should feel some tension in the band. Place your arms in front of you so that they are level with your shoulders and parallel to the floor. Bend your knees while pushing your hips back, all the while resisting the band. Take a two-second pause at the bottom of the squat. Drive through your heels to return to the start position. Try 15 reps for two or three sets.
8. Reverse Hip Raise
Lie stomach down on an anchored flat bench or a Roman chair. Your hips should be placed just off the bench. With your feet out, squeeze your butt, and lift your legs. Without arching your back, lift your legs as high as you can. Your feet will naturally separate as you lift your legs. Hold the position for two seconds before lowering your legs to the start position. Do two sets of 15 reps.
Complete this circuit two or three times per week or work a few of these exercises into your routine every time you work out, take a portable desk elliptical at work and within just a few weeks, you’re bound to notice a difference.
Of course, it does take time, so it’s important to keep your motivation going. Be sure to take a “before” picture, taking a new one every couple of weeks to track your progress. After the first month or so, you should start to see significant progress.
Good luck, and happy butt lifting!