Exercises For Buttocks

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Best 15 Exercises For Buttocks

by Valerie Zeller Valerie Zeller

Superman Exercise
Superman Exercise
Superman Exercise

Superman Exercise

The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and it will leave you stronger, well-stretched and feeling heroic!

How to do Superman Exercise

  • The superman workout is perfect for the lower relaxing and improving back and heart muscles.

  • Start out lying flat on your stomach with your arms spread out in front of you.

  • Slowly lift your arms and legs up off of the floor and stay onto this pose for a few seconds before you experience a deep stretch between your chest and back muscles.

  • Go back to the starting spot.

2. Lunge

Lunge
Lunge
Lunge

Lunge

A lunge is a versatile strength training move for your lower body that can be done in place or while moving across the floor. Lunges don’t require any special equipment and can be practiced anywhere, making them a great exercise for when you’re on the go.

How to do Lunge

  • Walk upright with foot shoulder-width apart in opposite.

  • Step one leg forward and lower the legs so all knees hit a 90-degree angle. Your back foot will fall off the board. Clasp your palms close at the sides. Rise back to your beginning spot and repeat.

Dumbbell Lunge
Dumbbell Lunge
Dumbbell Lunge

Dumbbell Lunge

Dumbbell Lunge is a strength exercise that works your hamstrings, 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 Lunge

  • Take hold of a pair of dumbbells use a supportive grip such that the hands are facing each other. Sit up upright with your feet shoulder-width apart and arms completely spread to your hands.

  • Step 2

  • Pull your chest forward and take a big step forward on one hip, dropping your back knee toward the earth while holding your front shin as upright as possible.

  • Using the front leg to drive yourself back to the starting point.

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4. Plank

Plank
Plank
Plank

Plank

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.

Warrior Pose 1
Warrior Pose 1
Warrior Pose 1

Warrior Pose 1

Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.

How to do Warrior Pose 1

  • Start out by walking laterally on the left leg so both legs are 3 feet apart.

  • Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.

  • Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.

  • Keep this article for around 5 to 10 breaths and then turn sides.

Dumbbell Squat
Dumbbell Squat
Dumbbell Squat

Dumbbell Squat

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.

Bird Dog
Bird Dog
Bird Dog

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.

Mountain Climbers
Mountain Climbers
Mountain Climbers

Mountain Climber

The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.

How to do Mountain Climbers

  • Begin in the push-up position with your arms fully straight and immediately under your knees. Your body will shape a straight line from your neck to your knees.

  • Squeeze your stomach, raise one foot off the floor and pull your leg back into your chest while holding your body in as clear of a line as possible. Adjust to the beginning point and perform the action on the opposite hip.

Side Plank
Side Plank
Side Plank

Side Plank

The side plank is primarily a strengthening move for the obliques, but it is also works the muscles in your hips, chest and shoulders. An isometric movement, the side plank serves as a lengthening lateral stretch and great hip-opener. The side plank is an essential movement in yoga or any workout routine.

How to do Side Plank

  • Start in plank pose, making sure your hands are balanced over your wrists. The elbows, thighs and knees will coordinate.

  • Move your weight to your right hip, then lower all feet on the right foot. Flex the knees until your feet are flat so it feels like you're balancing on the cement. You may stack your feet for balancing practice, or spread your feet to concentrate on the heart.

  • Raise your inner hip to the ceiling to join the inner oblique. Lift your body upward and away from the surface, holding your body in a straight line. Extend your non-supporting arm in accordance with your arms.

  • Place your arm above, palm face back. Be mindful of the body's balance.

  • Turn sides and repeat.

Kettlebell Deadlift
Kettlebell Deadlift
Kettlebell Deadlift

Kettlebell Deadlift

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 Hip Thrust
Barbell Hip Thrust

Barbell Hip Thrust

Barbell Hip Thrust is a strength exercise that works your glutes and is a great simple move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires barbell to do.

How to do Barbell Hip Thrust

  • To begin this exercise; start off with your body sitting on the ground with your back resting upon a table.

  • Hold a weighted barbell over your knees because that would be your starting spot.

  • Lay your back against the table and lean your head on the top of it.

  • So move your hips up sideways to hold the bar balanced in your pelvis area, your back and heels will bear the weight of the bar.

  • Repeat this exercise for as many repetitions as required.

Dumbbell Stiff Leg Deadlift
Dumbbell Stiff Leg Deadlift
Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift is a strength exercise that works your and is a great basic move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires dumbbells to do.

How to do Dumbbell Stiff Leg Deadlift

  • Start out standing up straight, foot shoulder width apart and keeping a dumbbell in each pocket.

  • Thus holding your back straight as possible and legs rigid, gradually drop your upper body down onto the floor along with the dumbbells.

  • Hold the weights at the ends of your thighs, getting a pull in your hamstrings on the way off.

  • Keep for a count until you hit the lowest point imaginable, squeeze with your hamstrings and glutes and return back to the starting spot.

  • Continue with as many reps and sets as needed.

Tricep Dip
Tricep Dip
Tricep Dip

Tricep Dip

Tricep Dip is a bodyweight exercise that works your triceps, deltoids, glutes and pecs and is a great easy move. When done correctly, it can effectively target your arms, buttocks, chest, legs, lower body, shoulders, upper body and upper chest. It requires no equipment to do.

Dumbbell Deadlift
Dumbbell Deadlift

Dumbbell Deadlift

Dumbbell Deadlift is a strength exercise that works your calves, hamstrings, quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, lower legs and upper legs. It requires dumbbells to do.

How to do Dumbbell Deadlift

  • The dumbbell deadlift workout protects and improves the lower back and leg muscles.

  • Start off by taking 2 dumbbells with an overhand grip and stand with your feet shoulder width apart.

  • Holding your back straight bent at the hip, make any flexibility in your knees.

  • Straighten your back while you keep the dumbbells at arms length.

  • Bend over again dropping the dumbbells to just above the board.

  • Switch to starting point and replicate for as many reps and sets as needed.

Side Angle
Side Angle
Side Angle

Side Angle

Side Angle is a bodyweight exercise that works your abs, deltoids, quadriceps, hip flexors and obliques and is a great easy move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, shoulders, thighs, upper body, upper legs and waist. It requires no equipment to do.

How to do Side Angle

  • Begin this pose in a lunge position keeping your feet at least 3 feet apart with your right foot being the lead.

  • Lift your arms at shoulder height and completely stretch at the knees, then lunge into your right leg until you are nearly at a 90 degree angle at the knee joint.

  • Follow this by bending to the right side allowing the left hand to touch the floor just inside of the right foot

  • Keep this place for 5 to 10 breaths and move back to the starting point repeated in the opposite direction.

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 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.