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

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Forward Lunges Last Added

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 ...
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Concentrated hip extension 08 April 2010

Muscles involved: Buttocks , Hamstring
Top Rated
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...
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Squat 08 April 2010

Muscles involved: Buttocks , Quadriceps
This is the basic exercise, for all existing squat variants. Ensure you have properly learnt the technique in this exercise, before trying more advanced variants.
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Forward Lunge 08 April 2010

Muscles involved: Buttocks , Quadriceps , Hamstring
Keep your feet spread apart at shoulder width. Move one foot forward and at the same time move your bodyweight onto it. Move downwards with your pelvis forward, until your leg forms a right angle. The knee of your back leg must never touch the ground. Put pressure on your front leg and while contr...
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Hip extensions 08 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. No...
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Hip extensions bent knee 08 April 2010

Muscles involved: Buttocks , Hamstring
This variant with the knee bent is recommended for beginners because the work performed by the gluteus maximus is less intense.
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Lateral Lunge 08 April 2010

Muscles involved: Buttocks , Quadriceps
Spread your legs to shoulder width and keep your body straight. Move one foot outwards while extending the opening of your legs. While putting pressure on your thigh muscles, fold your leg, and try not to lift your heels, as well as keeping your supporting foot still. Go back to your starting posi...
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Barbell Reverse Lunge 08 April 2010

Muscles involved: Buttocks , Hamstring , Quadriceps , Lower Back
Keep your feet spread apart at shoulder width. Rest the compensator on your shoulders. Bring one foot backwards and put your weight on that leg while you lean backwards. Always keep your body perfectly straight Go back to your starting position, putting pressure on your front leg. ...
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1 | 2
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Other recommended exercises
Based on your choises
Reverse Lunge
List Of Muscles: Hamstring , Quadriceps , Buttocks
Reverse Lunge
Equipment
> None
Cat Walk
List Of Muscles: Quadriceps , Buttocks
Cat Walk
Equipment
> None
Spartan Bow
List Of Muscles: Quadriceps , Hamstring , Buttocks
Spartan Bow
Equipment
> None
Squat With Stability Ball
List Of Muscles: Quadriceps , Hamstring , Buttocks
Squat With Stability Ball
Equipment
> Swiss Ball
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