Buttock Workout
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Use the following exercises to help strengthen and develop your buttock muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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Beginners should aim to work through the first 4 - 6 exercises, ideally 2 - 3 times per week, having at least one rest day between sessions. Intermediates aim to work through the first 6 - 8 exercises, advanced aim for all 12. |
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BUTT CLENCH |
HIP EXTENSOR |
BRIDGE RAISED |
REAR LUNGE (PERFORM WITH OR WITHOUT WEIGHTS) |
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Clench (3 - 10 seconds) and relax your buttock muscles 10 times . |
Work each leg in a controlled manner for 2 sets of 10 -12 reps. |
2 Sets of 8 - 12 reps - rest for 30 - 45 seconds between sets. |
2 Sets of 10 - 12 lunges each leg. Keep the movement slow. |
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BUTT WALK (LOOKS STUPID BUT WORKS) |
SIDE DONKEY KICK |
1 LEG GLUT BRIDGE |
PULSING HIP EXTENSION |
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Aim to work forward and back for as long as possible. |
2 Sets of 8 - 12 lifts keeping your hands wide apart. |
2 Sets of 8 - 12 reps - extend arms out slightly forward. |
2 Sets of 10 - 12 lifts - keep palms facing backwards. |
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WEIGHTED MOVING SQUAT |
JUMPING BENT LEG SQUAT |
CLOSE FOOT DEEP SQUAT |
PLIE STANCE SQUAT |
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1 Set of 6 - 12 reps - moving feet all the way in and then out. |
2 Sets of 4 - 8 jumps in each direction. Remain in the squatted position. |
8 - 12 Slow lifts with feet close together - with or without weight. |
2 Sets of 8 - 12 reps feet pointing outwards - clench buttocks as you rise. |