Muscle Exercises > Buttocks Exercises

Best buttocks exercises

Buttocks ExercisesButtocks Exercises: a list of the best exercises to tone and train the gluteus maximus. Every exercise for buttocks is illustrated through various videos and 3D animations to demonstrate the correct execution of the exercise.

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Glutes Training Notes: toning the glutes to obtain a "tight bottom" is a fundamental part of a woman’s workout. A workout for this muscle has the advantage of requiring no tools since the most effective exercises (squats and dips) basically exploit the body’s weight as a natural load.

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Elements of Glutes Anatomy: this muscular area is primarily made up of the following bundles of muscles: the gluteus medius and gluteus minimus, the tensor of the fascia lata and the gluteus maximus. The role of these muscles is to stabilize and move the hip joint, in addition to aid in maintain upright posture.

List Video Exercises

Last Added

Forward Lunges 30 May 2010

Muscles involved Buttocks , Quadriceps , Hamstring
This is a great exercise for neuromuscular coordination and general strength building. The long step version is frequently used by women to tone up gluteal muscles quickly. Both versions of the exercise (short step and long step) stimulate the calf, knee and hip and involve the gluteus to a varying ...
Type Difficulty Equipment Vote
Top Rated

Bridging 20 March 2011

Muscles involved Buttocks , Hamstring
Bridging exercise: quick and easy exercise to firm the buttocks
Type Difficulty Equipment Vote

Hip Swing On Stability Ball 07 April 2010

Muscles involved Buttocks , Hamstring , Abs , Lower Back , Quadriceps
Stretch out with your back on the ground. Rest your legs on the SB. Contracting your butt, and abdominal muscles, apply pressure with your legs on the SB, pushing it slightly forward, and lift your pelvis from the ground. Your shoulders and your head must never rise from the ground. Return to the ...
Type Difficulty Equipment Vote

Hip abduction with Swiss ball 07 April 2010

Muscles involved Buttocks , Adductor , Quadriceps
Hip abduction with Swiss: excellent exercise to train the buttocks without using machinery.
Type Difficulty Equipment Vote

Hip extensions 07 April 2010

Muscles involved Buttocks , Hamstring
This exercise for the glutes has become very famous due to its ease of execution and its real effectiveness in toning the glutes without having to use machinery. This is why it is preferred by women, who use it to train the glutes at home or outside where it’s not necessary to use machines. Note: ...
Type Difficulty Equipment Vote

Hip extensions bent knee 07 April 2010

Muscles involved Buttocks , Hamstring
0 This exercise is a variant of
Hip extensions
0
Hip extensions
Type Difficulty Equipment Vote

Concentrated hip extension 07 April 2010

Muscles involved Buttocks , Hamstring
This is an advanced exercise for training the glutes and, in fact, it requires a significant resistance by the muscles of the glutes. It is designed to provide a specific and intense workout for the glutes. The benefits of this exercise for muscle tone are increased by workouts with a high number of...
Type Difficulty Equipment Vote

Extension On SB ( swiss ball ) 01 April 2010

Muscles involved Buttocks , Lower Back , Hamstring
Rest your body on the ball with your torso bent forward. Keep your back straight. Contract your lumbar and buttocks muscles and bring your torso on axis with the rest of your body. Return to the starting position.
Type Difficulty Equipment Vote
Other recommended muscle areas
Just Added
Chest
New

Knee push ups - hands as chest width: good exercise to build inner part of chest ( pectoral muscle )...
Oblique
Foot 2 Foot Crunch 19 April 2011

Chest
Knee push ups 03 April 2011

Other recommended exercises
Based on your choises
Jumping Lunge
Muscles involved Quadriceps , Calf , Buttocks
Jumping Lunge
Equipment
> None
Reverse Lunge
Muscles involved Hamstring , Quadriceps , Buttocks
Reverse Lunge
Equipment
> None
Leg Curl Machine
Muscles involved Hamstring , Calf , Buttocks
Leg Curl Machine
Equipment
> Machine
Squat With Stability Ball
Muscles involved Quadriceps , Buttocks , Hamstring
Squat With Stability Ball
Equipment
> Swiss Ball
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