{"id":59531,"date":"2021-09-30T01:00:56","date_gmt":"2021-09-30T05:00:56","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=59531"},"modified":"2023-12-13T17:31:59","modified_gmt":"2023-12-13T22:31:59","slug":"50-butt-exercises-strong-glutes","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/50-butt-exercises-strong-glutes\/","title":{"rendered":"50 Butt Exercises to Sculpt Stronger Glutes"},"content":{"rendered":"

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Coveting a better behind isn\u2019t just about aesthetics. A strong and sculpted butt<\/a> is the secret to improving speed, power and overall sports performance, while also decreasing your risk of injury. After all, your glutes (made up of the gluteus minimus, gluteus medius and gluteus maximus) are the largest and strongest muscles in your body.<\/p>\n

So how do you build a stronger backside<\/a>? Squats are a good place to start. But if you really want to get your booty rock solid, it\u2019s a good idea to incorporate weights, resistance bands, stability balls and even foam rollers into your glute workout. Here are 50 butt exercises that will help you think outside of the box when it comes to squats, lunges, glute bridges, leg lifts and more.<\/p>\n

Butt Exercises: Squats, Lunges, Glute Bridges, Leg Lifts and More<\/h2>\n

Squat Low<\/h3>\n

Whether you love or hate \u2018em, squats are one of the best butt exercises that you can do at home for strengthening your backside. 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<\/em> 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.<\/p>\n

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GIF: Daily Burn Power Cardio<\/a><\/figcaption><\/figure>\n

1. Dumbbell Squat to Press<\/a><\/h3>\n

The beauty of compound exercise really shines through with this squat thruster. Using power from your glutes and lower body, you\u2019ll press the dumbbells up overhead in one continuous movement.<\/p>\n

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2. Bulgarian Squat with Slam Ball<\/a><\/h3>\n

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. Consider it a must-do if you want a workout that offers core strengthening and<\/em> a butt lift.<\/p>\n

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3. Landmine Squat Press<\/a><\/h3>\n

Riding the line between free weights and fixed machines, the landmine is a great way to practice proper form with the squat. Feet should be hip-distance apart and the weight in your heels. Holding onto the landmine with both hands will help keep your chest upright while squatting.<\/p>\n

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4. Back Squat<\/a><\/h3>\n

Want to nail a badass move with the barbell? The back squat is a good start. Here, you want to sit your body straight down, weight in your heels, while keeping your chest and back upright. Check out more tips on how to nail this move here<\/a>.<\/p>\n

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5. Lateral Pistol Squats on Rower<\/a><\/h3>\n

Aside from getting in a killer cardio workout, the rower can work your booty in surprising ways. This lateral pistol squat not only ignites your glutes, but also your inner thighs and quads.<\/p>\n

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Photo: Ryan Kelly \/ Barre Harmony<\/a><\/figcaption><\/figure>\n

6. Sumo Squat<\/a><\/h3>\n

This barre-inspired bodyweight squat gives you the benefits of isometric exercise without putting pressure on your joints. You\u2019ll not only get your glutes in gear, but your hamstrings and inner thighs, too.<\/p>\n

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GIF: Daily Burn Power Cardio<\/a><\/figcaption><\/figure>\n

7. Squat Jump Tap<\/a><\/h3>\n

If you want to train like LeBron (or, ahem, Steph Curry), you\u2019ll get a taste with this basketball-inspired move. As you jump up from the squat position, bring your legs together and pencil your arms up with the ball in your hands. It’s one of the best exercises for increasing power.<\/p>\n