Exercises For Buttocks To Do At Gym
Best 13 Exercises For Buttocks To Do At Gym
Squats are designed to build strength using gravity as resistance. This exercise engages your quads, glutes and core, particularly building strength in the legs. Squats can be made more difficult by performing them with weights, either held close to the chest, by your sides or resting on your shoulders or back.
How to do Bodyweight Squat
Walk as straight as you can with your feet shoulder-width apart, toes gently pointing outward. Holding arms in front of you at shoulder height to help preserve equilibrium.
Fall your knees and lean back so your legs are parallel with the surface. Stop, then accelerate through the heels and raise body upwards back to the starting point, gripping the glutes at the peak of the step.
The plank is an isometric exercise that strengthens the entire torso, particularly the core. A standard plank is a simple and essential exercise for any fitness regimen, but correct alignment and positioning is critical for maximizing its benefits.
How to do Plank
Start out by sitting on all fours and aligning your hands right below your shoulders holding your knees under your thighs.
Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight
Keep this place for around 30 seconds to a minute.
Free, move back to the starting point and repeat for as many occasions as you would like to complete this exercise.
Dumbbell Squat is a strength exercise that works your quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.
How to do Dumbbell Squat
The dumbbell squat exercise is a great workout for the lower body and uses dumbbells instead of a barbell to complete the motion.
Start off grabbing a dumbbell in each hand, placing your feet slightly wider than shoulder-width apart with your knees and toes pointed outward.
With your abdomen firmly pulled back, gradually fall by bending at the knees and hips in a squatting motion.
Continue to slowly lower yourself as far as you can control without letting your body shift towards your toes.
When in the decreasing role for as far as you can go back, keep for a count and then gradually move to the starting point.
Repeat with as many reps and sets as needed.
Barbell Front Squat
Barbell Front Squat is a strength exercise that works your quadriceps and glutes and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires barbell to do.
How to do Barbell Front Squat
To begin this exercise; start off with a weighted barbell placed upon your shoulders in front of your face with your arms crossed keeping onto the rope.
Bend at your knees and continue to sit back with your hands while you go down for a regular squat with your neck and chest straight out.
Keep on with the squat until the hamstrings and glutes are resting upon the other other and hang on for a few seconds.
By use the power of your knees and lower thighs, straighten out and stretch your hips to get back to your starting spot.
Repeat this exercise for as many repetitions as needed
5. Bird Dog
Bird Dog is a bodyweight exercise that works your spinal erectors, lower abs, upper abs and transverse abs and is a great moderate move. When done correctly, it can effectively target your buttocks, core, legs, lower back, lower body and waist. It requires no equipment to do.
6. Pigeon Pose
Pigeon Pose is a none exercise that works your hamstrings, quadriceps, glutes and hip flexors and is a great easy move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, thighs and upper legs. It requires mat to do.
7. Sumo Squat
The Sumo Squat is a lower-body strength exercise that’s a variation of a standard squat. The key difference in this squat is that you take a wider stance and position your feet turned out. While all squats work the glutes, hip flexors, quads, hamstrings and calves, the leg positioning of the sumo squat works the inner thighs as well.
How to do Sumo Squat
Walk with feet broader than shoulder-width apart with the toes partially pushed out. Place a dumbbell in each side in front of your shoulders.
Move your shoulders back and lean down, leaving your chin out and arms down. Take the weights down to the floor in between the thighs. And stand back up to starting spot.
The Kettlebell Deadlift is a total lower-body strength movement that uses a ball-shaped weight with a single handle. This deadlift move is designed to build strength in your glutes and hamstrings.
How to do Kettlebell Deadlift
Continue standing with your feet hip-width apart, the weight moved back towards your shoes. The kettlebell will sit on the floor a few centimeters in front of you.
Hinge at the waist and drive onto your feet while you reach and grasp the kettlebell in both hands. Ensure sure the back lies smooth.
Move your hands forward and raise the kettlebell as you get up, holding your weight forced into your legs.
Barbell Power Clean
Barbell Power Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.
Dumbbell Walking Lunge
Dumbbell Walking Lunge is a strength exercise that works your hamstrings, quadriceps and glutes and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.
How to do Dumbbell Walking Lunge
The dumbbell walking lunge movement helps improve the leg and core muscles by repetitive motion.
Start out by either putting a barbell across your upper back or by holding a dumbbell in each palm.
Stand with the feet approximately 8 inches apart, toes facing upward.
Take a lunge forward with your stomach pulled back and your upper body straight.
Slowly drop one leg down as if kneeling while holding the remaining knee elevated at a 90 degree angle.
Lower the body to just above the floor and stay for a second before moving off with the back foot.
Move forward and perform the move on the other knee.
Refrain from lowering the foot to the table.
11. Warrior Pose 2
Warrior Pose 2
Warrior 2 Pose is a standing strength pose meant to energize the body and mind, increasing concentration and stamina. The posture strengthens the legs as it opens up the chest and hips.
How to do Warrior Pose 2
Start by laterally walking with your left leg so both legs are around 3 feet away from each other.
Then lunge through the right leg at around a 90 degree angle at the joint holding the left leg straight.
Extend all of the limbs straight forward so that they become flat in the shoulder axis.
Keep this place for 5 to 15 seconds, move back to the starting spot, switch sides and repeat.
12. Half Pigeon
Half Pigeon is a none exercise that works your quadriceps and hip flexors and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, thighs and upper legs. It requires mat to do.
13. Straddle Stretch
Straddle Stretch is a bodyweight exercise that works your glutes and pecs and is a great basic move. When done correctly, it can effectively target your buttocks, chest, legs, lower body, upper body and upper chest. It requires no equipment to do.
How to do Straddle Stretch
Start out in a standing erect stance with your legs spread out in front of you in the form of a "V" and arms extended out straight.
Position your palms on the floor and then move over as far as possible so that you notice a pull in your hamstrings.
Keep this place for 15 to 30 seconds then return back to the top.
Repeat for however many reps, sets for however long you wish.
Looking for more?
Check out these 471 exercises which target your buttocks, legs, lower body, upper legs and hips. Most of them require either no equipment or mat, barbell, dumbbells or exercise ball and you can do them either at gym or at home or outdoor.
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Frequently Asked Questions
How many exercises for buttocks to do at gym are there?
Now we have 471 such exercises in our Directory.
What muscles do these exercises target?
Most of the exercises work glutes, quadriceps, hamstrings, abs and deltoids.
Where can one do these exercises?
You can do most of these exercises either at gym or at home or outdoor.