Undoubtedly, we all desire nice, curved and firm buttocks, however, most of us have a problem to achieve this goal more than others. The reason for this is usually that we are not familiar with the right exercises and we just do squats to get it done. However, squats are just terrible.
You get bored with them easily and some of us cannot do them due to knee problems. Yet, we are here to tell you that there should not be any reasons for concern, there are other more efficient ways that you can achieve the perfect butt. Therefore, we will show you 9 butt exercises which will help you get the butt you have been dreaming of.
9 Butt Exercises to Get the Perfect Butt
1. Squat to Sumo
You should start in a standing position with the feet above hip-width apart from each other. The toes have to face forwards and the hands need to be placed on your hips. Try to maintain the core tight and go back to a squatting position.
Continue with pressing the heels and turning the knees and toes outward at a 45 degree angle. Finally, get back into the initial position and start again.
2. Sumo Squats to Calf Raise
You have to start again in a standing position with the feet apart from each other about twice the hip size. The hands need to be placed on the hips, and the toes slightly pointed outward.
Lower the hips until the thighs are parallel to the floor and try to maintain the core. Continue with raising both of the heels off the ground. Then, do the opposite of before, raise the hips and lower the heels. Repeat as long as you can, without exhausting yourself too much.
3. Single Leg Dead Lift
Again, start in a standing position and with the feet above hip-width apart from each other. Your right foot needs to be several inches in front of the left. Also, the left knee has to be bent slightly. While you fold slowly forward, keep the core tight.
Also, make sure the left foot is aligned with the spine. Afterwards, touch the ground with both hands and return to the standing position. Repeat the exercise for a minute, before you switch sides.
4. Bear Plank Leg Lifts
You should start this exercise in a plank position with the knees slightly bent. Next, you have to bend one of the knees to a 90 degree angle. Just flex the foot, kick the leg up towards the ceiling as high as you can. Just make a small pause and then lower the leg. Repeat the exercise for 1 minute before you switch to the other leg.
5. Heel Lifted Squat
Start in a standing position with the feet at hip-width apart from each other. One of the heels needs to be lifted. Just maintain control over the movements and keep the core tight. Then, push the hips and lower the buttocks towards the ground.
Make sure you keep the standing knee from going beyond the toes. Finally, press into the heel and return to initial position. Repeat this for a minute and switch between heels.
6. Curtsy Lunges
Start in a standing position with the feet above hip-width apart from each other. Just place the hands on the hips and lift one leg straight sideways and proceed by crossing it behind you.
Then, bend the knee so that the extended knee touches the ground. Now, straighten the knee and lift the leg back out. Repeat the exercise for a minute and then switch between legs.
Start with all fours on the floor and lift one leg upwards from behind, while you maintain the core tight. Cross the leg slightly over the one that is still on the floor and lower the foot so that you tap gently on the ground. Afterwards, lift it back to its initial position and lower it again to tap the floor. Repeat this for a minute before you switch to the other leg.
8. Hydrant with Leg Extension
Start with all fours on the floor. Try and lift one leg up, in a bent position, upwards toward the ceiling. Then, straighten the leg and pause, bend the knee and return to initial position. Repeat the exercise for a minute before you switch between legs.
9. Single Leg Glute Bridge
Lie down on your back and put the knees in a bent position and the feet close to the butt. Then, straighten one leg and squeeze the glutes tightly. Continue with lifting the butt and hips from the ground and lower the butt as close as you can to the floor, without making contact. Switch between legs when you do the exercise.
There you have them, the 9 exercises which will help you achieve the perfect butt you have been craving for. Just start doing them and expect great results soon!