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9 Best Butt and Glutes Exercises for Quick Result

By on November 30, 2017

Best Butt and Glutes Workouts

Best Butt and Glutes Exercises

Best Butt and Glutes Exercises

There is no debate about the role of squats in shaping your glutes to a perfect shape. But it can get monotonous after some time; variations in the exercise routine can help you achieve that long-awaited dream of ideal butt.
To round out your glute and stick to the butt routine below are nine butt-kicking exercises.

9 Best Butt and Glutes Exercises

9 Best Butt and Glutes Exercises

9 Best Butt and Glutes Exercises for Quick Result

1.Single – Leg Glute Bridge

Lie on a firm mattress, with your back on the floor and bend your feet flat on the floor. Your feet should be hip – widths apart, now extend one leg. Make sure your knees are in one line. While exhaling squeeze your glutes, push your hips up towards the ceiling.

Single – Leg Glute Bridge

Single – Leg Glute Bridge

Pause at this position for few seconds and come back to the starting position without touching the floor. Change legs after doing one set.

2.Hydrants with leg extension

Start on all fours, keep a distance of hip width between your knees and stack your wrist tightly over your shoulder. Lift your left knee towards the ceiling. Now extend the left foot to the side. Bend your knee and bring your leg back to the starting position. You can repeat this exercise 12 – 15 times before you switch to the right side.
Repeat for 15 times on the right side before you switch to the left.

Hydrants with leg extension

Hydrants with leg extension

3.Rainbows

Begin on all fours; keep a distance of hip – width between your knees. Your writs should be stacked firmly over the shoulders. While keeping your toe pointed, extend your right leg behind towards right side. Your toe and spine should be at the same level at this time. Keep your leg straight and tighten your core, now lower your leg and tap the ground. When you left your leg towards the starting position, make sure to squeeze your glutes. Now slowly tap the ground about a foot to the left. Return to the starting position; this completes one round. Repeat this for 12 – 15 times before you switch legs.

Rainbows

Rainbows

4.Curtsy Lunges

Stand straight; your feet should be shoulder-width apart. You can hold a dumbbell of comfortable weight in your hand. Cross your left leg behind you, keep your hips square and step backward while you lower the left knee towards the ground. Your right knee should be above your right ankle. Hold in this position. Press into your right heel while you stand and extends your left leg into a sidekick. Repeat for 12 – 15 times before you switch legs.

Curtsy Lunges

Curtsy Lunges

5.Heel Lifted Squat

Start while keeping a distance of hip- width between your feet. Push your hips back while lowering your butt towards the ground. Your knees should not come out ahead of your toes. Pause for few seconds, press into your left heel to stand up in the starting position. Repeat this for 12 – 15 times and switch legs.

Heel Lifted Squat

Heel Lifted Squat

6.Plank leg lift

Start in a plank position, your shoulders should be stacked exactly above your wrist. Bend right knee to 90 degrees. Squeeze your glutes and keep your foot flexed, now slightly raise your left heel upwards towards the ceiling. Pause for few seconds, and bring your right knee back at the original position. You can repeat this exercise for 12 – 15 times from each side.

Plank leg lift

Plank leg lift

7.Single Leg Dead Lift

Stand straight; your feet should be hip distance apart. Slightly bend your left knee, pull your stomach in, now slowly fold in the forward direction and keep the left foot in line with the spine while you reach towards the ground with both hands. Pause in this position for few seconds and return to the starting position. Repeat 12 – 15 times before you switch to another side.

Single Leg Dead Lift

Single Leg Dead Lift

8.Pile Squat to Calf Raise

Stand straight; the distance between your feet should be more than hip width. Your toes should slightly turn out Bend your knees into a squat position. Hold this position for a while; do not raise your hips. Lift your heels and then press them back 10 – 12 times. Come back to the starting standing position. This completes one repetition.

Pile Squat to Calf Raise

Pile Squat to Calf Raise

9.Squat to Sumo

Start in a squat position, your knees should be above your ankles and toes should be pointing forward. Pulse in this position, challenge yourself by pressing into your heels. Come back to the starting position to complete one repetition.

Squat to Sumo

Squat to Sumo

To sustain a perfect butt, you should repeat each exercise for 45 seconds, in the same order. You should also repeat these sets up to three to four times.

Dr. Reena Prajapat
Dr Reena Prajapat is a dentist, she post graduated in hospital management from Apollo Institute of hospital Administration, Hyderabad. Her strong belief in natural and home remedies lead her to Pursue bachelor in naturopathy.
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