Butt workouts shouldn't just be relegated to Instagram and TikTok routines. You need strong glutes if you want to lift heavy weights, perform well in just about any sport, and even improve your posture. When most lifters think of the glutes, they usually just consider the gluteus maximus, the larger glute muscle that plays a major role in hip extension. The glute minimus works in synergy with the medius and plays an important role in supporting pelvic stability in the gait cycle. You need to add some variety to your glute workouts in order to tackle the dynamic nature and different needs that the glute maximus, medius, and minimus have.
Butt Exercises: Squats, Lunges, Glute Bridges, Leg Lifts and More
Strong glutes are more than just about aesthetics. Building muscle in your hips, glutes and quads improves your stability and power as a runner, as well as in other sports. This improves your performance and reduces your risk of injury. With these 15 bodyweight exercises you can create your own butt workout at home for a stronger, bigger butt.
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Experts say that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. They might look easy, but prepare to work when you add a barbell, slam ball or heel raise to the mix. These squat variations not only add some power to your jumps and kicks, but they also help improve your knee stability and range of motion. So how low can you go? Try these exercises to find out. The beauty of compound exercise really shines through with this squat thruster. Want to amp up your split squat? Try balancing on a slam ball. Engaging your core will help keep your foot from rolling off the ball and move with control.
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Your backside boasts the largest muscle group in your body — your glutes. Known for their power and strength, your glutes actually consist of three separate muscles — the gluteus maximus , gluteus medius, and gluteus minimus. Like most other body parts, though, glutes can vary in their shape and tone. Ready to add some mass to your backside?