Butt Exercises for Building Head-Turning Glutes

Side-lying hip abduction

While it might seem old school, this exercise has its place in any butt workout. Research by Lindsay J. Distefano PhD from the University of North Carolina, Chapel Hill, NC has shown that the side-lying hip abduction activates the gluteus medius more than squats, lunges and deadlifts.side-lying-hip

  • Lie on one side, with the bottom leg bent, top leg extended.
  • In a controlled movement lift and lower the top leg.
  • Add weight for more challenging move.

Quadruped hip extension

This one is old-school meets new-school. Surprisingly according to the researchers from the ACE study, the most effective glute exercise is not squat. Their study found that the quadruped hip extension activates both the gluteus maximus and the gluteus medius more than any of other exercises tested in the study, including squats. It’s one that surprised me the most, says John Porcari, lead researcher of the study. He adds, although testing was done without any weight, if weight was used, they could possibly see even greater buttocks activation.Hip-extension

  • On all fours simply bend on knee to 90° and lift the heel to the ceiling.
  • Add resistances to challenge the glutes further, and ensure your abs are engaged throughout the movement!

For each exercise begin with 6-12 reps with good form. Progress the exercises by increasing the difficulty of the exercise. You can do this by performing single leg exercises, or increasing the weight, reps and sets to build the perfect buns! Remember, strength is only half of the equation. If your butt still has too much junk in the trunk, then it’s important to increase cardio to burn additional calories.

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