Best exercises for buttocks: 10 most effective exercises for buttocks at home

We have already written a lot about how to pump the buttocks at home and in the gym. Exercises for this part of the body is really a lot, and at a certain point any athlete wondered what are the most effective buttocks exercises? The answer to each coach will be different. In this article, we will present the opinion of the master of sports in fitness and bodybuilding Ekaterina Kononova, who compiled her top exercises.

A little bonus: these exercises are universal for home and gym. They can be done both in exercise machines with heavy weights and at home using a fitness ball, fitness bands and dumbbells.

fitness trainer, master of sports in fitness and bodybuilding

To engage the right muscle, you must first learn the correct technique for each exercise.

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Sumo squats

These can be done with a barbell or in Smith if you are in the gym. At home, you can perform them with a long rubber band, fixing the ends of the projectile under the feet and taking the middle of the rubber band with your hands.

Teknik

Stand up straight, spread your legs wider than shoulder width. Support on three points in the foot – heel tubercle, big toe and little finger, turn the toes slightly to the side. The press is in tension, the shoulder blades are brought together.
Go into a not very deep squat to engage the desired muscle.
As you exhale, return to the starting position.

Lungor

This exercise can be done with a barbell or in Smith. But before working with additional weights, carefully study the technique. Proper execution will depend on the width of the step: it should not be too wide or too narrow. Pay attention to where you feel the load during the exercise. If the quadriceps is loaded, the step is not correctly selected.

Teknik

Stand up straight, legs spread not wide, about 10 cm from each other. The toes look slightly inward. The shoulder blades are brought together and lowered, the abs are tense.
Take a step back and place your foot on the toe without shifting your pelvis.
Lower down, shifting your body weight to the front leg.
As you exhale, return to the starting position, directing the body forward and diagonally.

Bench Pull

This exercise can be done with a barbell, dumbbells or in Smith if you are in the gym. At home, you can do it with a long fitness rubber band, fixing the ends of the projectile under the feet and taking your hands on the middle of the rubber band.

Teknik

Stand up straight, feet at the width of the pelvis. Hold the projectile in your hands approximately in the middle of your thighs. Tighten the abdomen, shoulder blades are brought together.
Slowly draw the pelvis back, while tilting the body forward and lowering the projectile as low as possible.
At the bottom point, straighten your knees and return to the starting position.

Glutealbrygga

This exercise can be done in Smith, lying on a bench, if you are in the gym. If you are training at home, you can use a fitness ball, sofa, chair or do this exercise simply on the floor as a support.

Teknik

Lie down with your shoulder blades on the fulcrum, legs shoulder-width apart, knees bent, toes turned outward.
As you inhale, lower yourself as low as possible, but do not touch the floor with your buttocks.
As you exhale, lift your pelvis up sharply.

Reverse Extension

If you train in the gym, there is a special trainer for this exercise. At home, you can use a fitness ball, a chair or a sofa. As you will be more comfortable. We will understand the variant with a fitball.

Teknik

Lie on your stomach on the fitball, put your hands on the floor in front of you, legs slightly bent at the knees stand on socks at the back.
As you exhale, lift your legs up and spread them apart.
Don’t raise your legs too high to avoid engaging your lower back.
Lower your legs and bring them together. At the bottom point, your toes do not touch the floor.

Extension

For this exercise there is a special trainer in the gym. At home, it can also be done on a fitball, sofa, chair or on the floor.

Teknik

Lie down on a fulcrum so that the feet are fixed on the floor, and the body can freely move up and down.
Perform a forward bend.
As you exhale, lift yourself up by working your glutes. At the top point, tense the gluteal muscles. Do not arch your back.
Keep your hands at your shoulders during the whole exercise.

Hip overextension

If you work out in the gym, this exercise is done in a block machine with the help of special bracelets that are attached to the ankles. If you are at home, to complicate the exercise, you can do it with a rubber band or weights.

Teknik

Stand up straight, you can lean your hands on the wall or any other support.
As you exhale, take your right leg up and back diagonally. Do not raise your leg too high.
Återgå till startpositionen.
Perform the same movement on the left leg.

Stretch

This exercise includes a standing pull and lunges – the starting position is the same as the lunge, but you will need to move as during the lunge. If you train in the gym, it can be performed with a barbell, in Smith and with dumbbells. At home, it is best to do it with small dumbbells.

Teknik

Stand up straight and take dumbbells in your hands. Your back is straight, shoulder blades are brought together, abs are tightened.
Put the left leg back, transferring the main weight to the right leg.
Pull the pelvis back, at the bottom point straighten the knee and stand up. Only the right leg works, the left leg is used only for balance.
Do the same for the left leg.

Walking

Both at home and in the gym, this exercise can be done with a short or long rubber band or with an expander with handles. We will consider the variant of performance with a short rubber band.

Teknik

Stand up straight, feet shoulder-width apart, fix the fitness rubber band on the shins. The shell should always be in a taut state and not shift on the joint – this is traumatic.
Slightly squat down, pulling the pelvis back. It is not necessary to go into a deep squat.
Take short steps so that the buttock is always tense.

Hip extension

If you train in the gym, there is a special simulator for this exercise. At home, you can do it with a rubber band.

Teknik

Sit on the edge of any support: a chair, sofa, bed, fitball, etc. Fix the rubber band on your thighs just above your knees. Place your feet on the toe. Keep your back straight.
Spread your hips apart as you exhale.
Bring them back together as you inhale.

See the video for detailed exercises.

Include these top 10 exercises for buttocks in your workouts. But don’t forget that a beautiful figure is all about a healthy diet, proper recovery and regular workouts. If you’ve already tried all 10 exercises, we suggest testing yourself in another one of our glute workouts. Here it is.