Glutes are an essential part of any exercise. Butt lifting exercises require extra focus on the glutes. For butt lifts, three vital parts of the glutes are targeted; the gluteus maximus, the gluteus medius, and the gluteus minimus. Each of these areas plays a different role. Read further to know how to get a butt lift without any cosmetic procedures.
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7 Exercises For Lifting The Butt
Glute Bridges
Glute bridges solely focus on the core, thighs, and glutes, specifically the gluteus maximus. This exercise requires no equipment except for a mat. Lie down with your back against the floor. Position feet flat to the ground, knees bent, and set the knees shoulder width apart.
Distance heels 6-8 inches away from the glutes. Lay your arms flat on either side with your palm facing the ceiling. Raise your hip slowly without arching your back. Be sure to squeeze your abs as you lift your hips higher. Once the bridge is at its highest point, squeeze your glutes for a few seconds, move your hips back down slowly, and release.
Donkey Kicks
Donkey kicks are excellent low-impact exercises for butt lifting, strengthening the core, arms, and gluteus maximus. This exercise requires no equipment. To do this exercise, get on all your fours. Your hands must be placed proportionately to your shoulder, and the knees must be below the hips.
Tuck your chin in and look forward. Lift your right leg at a 90-degree angle towards the ceiling. Lift until you feel your hips are about to tilt or your back is arching. Lower the leg and do a couple of repetitions. After which, switch to the left leg and follow the exact instructions.
Squat Pulses
Squat pulses are one of the best butt-lifting exercises and are guaranteed to strengthen the glutes. They target all areas of the glutes, hamstrings, and quads. This exercise requires the use of dumbbells for effective results. Place your feet shoulder-width apart and tuck in your chin.
Engage your core by tucking in your pelvis. Hold one dumbbell in each hand. Inhale and bend your hips and knees slowly. It is essential to arch your lower back as you squat. Exhale and recoil back to your original position. Squat as low as you can; the lower the squat, the better the results.
The Clam
Just a couple of these will get you feeling the burn in your glutes. This exercise specifically targets the glutes and hips. It requires no equipment. Lie down on your left side with your knees at a 45-degree angle and hips stacked. Engage your core by tucking in your abdominal muscles.
Open your right knee in a way that it forms the shape of a diamond. Do so without moving your hips or left leg. Close the knee back down and do 10 repetitions on each side. You may incorporate dumbbells to make this a full-body workout.
Single Leg Forward Reach
One among the many exercises for lifting the butt, single-leg forward reach is the simplest one. It not only strengthens the glutes but also builds up stability. This butt-lifting exercise requires no equipment. All you need to do is stand upright and place your left foot forward.
Put all your weight on your left foot and lift your right heel towards your butt. Grasp your foot with your right hand. Extend your right hand forward. Hold in this position for two breaths and return to the original position. Follow the exact instructions on the other side. Complete 10 repetitions on each side.
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Lateral Lunges
Lateral Lunges are effective butt-lifting exercises that fully engage the lower body. It is a beginner-level exercise and can be quickly done without any equipment. Stand upright with your feet hip-width apart. Take a wide step towards the side with your left leg and place both your hands forward. Bend your left knee and move outward. Push your hips back as you do so. Return to the original upright position and repeat 8-10 times on each side. Follow the exact instructions and repeat the exercise on your right side.
Romanian Deadlift
Romanian Deadlifts, or RDLs, are some of the best butt-lifting exercises. They engage both the core as well as the lower body. To do this exercise, you will need dumbbells. Start by standing upright with your feet hip-width apart. Slightly bend your knees simultaneously. Hold each dumbbell in front of your hips.
Tuck in your shoulders and squeeze in your hips. Without hunching your back, bring the dumbbells to your heels. The wights must be at least till the middle of your shins. Inhale as you go down and maintain that position. Exhale and back up to the original upright position. Repeat the exercise 10-12 times.
Conclusion
Almost everyone wants a well-defined and lifted butt, and the only sure healthy way to gain that is through these 7 butt lifting exercises. These butt-lifting exercises not only give you a peach-emoji-level butt but also keep you healthy and fit on the go.
References
1. Rachael Schultz, Andi Breitowich And Sarah Felbin. (2024, February 23). Romanian Deadlift: Perfect Your Form With This Trainer-Approved Workout And Advice. Women’sHealth https://www.womenshealthmag.com/fitness/a20698895/romanian-deadlift-3/
2. Nora Tobin. (2022, August 23). 8 Butt-Lifting Exercises That Work. SHAPE. https://www.shape.com/fitness/workouts/6-butt-exercises-work-wonders
3. Kristin Buettner. (2018, September 18). How and Why You Should Do the Clamshell Exercise. Healthline. https://www.healthline.com/health/fitness-exercise/the-clamshell-exercise#:~:text=Lie%20on%20one%20side%20with,move%20off%20of%20the%20floor.
