The muscles in your rear end are called the gluteus maximus, gluteus minimus, and gluteus medius. The Maximus is responsible for your butt’s shape. You work the gluteus maximus when you thrust your hips, rotate your leg or move your thigh to the side. The other glutes work in different ways as you move your lower body.
Plus, those smaller glute muscles help rotate your thigh outwards when your leg is straight, and inwards, and rotate your thighs when you bend your hips. Your glutes need a workout to stay firm and in shape. If you sit all day at work and don’t get much physical activity during an average day, your glutes can become flabby.
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity". John F. Kennedy
The glutes are one of the largest muscles groups in your body, and when you exercise them, you not only firm up, but you can burn lots of calories.
The most effective glute workout is accomplished without machines at the gym. You can firm up glutes at home with just an exercise mat and your body! (You can use a resistance band, hand weights, or a dumbbell to add intensity to some exercises, but these items aren’t a necessity.)
Using a weight machine at the gym will treat a single layer of glutes, while plain exercises work all three glute layers.
Here’s a list of some butt-firming exercises you can do at home, even if you aren’t in the best shape. They’re easy to do, but be patient and don’t rush through them for best results.
Do these exercises in any order you find helpful. Start out performing the number of repetitions that are comfortable for you and work your way up to the suggested reps/sets
Lunges are a popular exercise to tighten butt muscles, and they’re pretty easy to do. Stand up straight with your shoulders firm and to the back. Keep your chin up and look forward. Your midsection should be engaged and firm.
Move forward with one leg and lower your hips, so your knees bend at a 90-degree angle. The knee in front should be just above your ankle, and the other knee must be slightly above the floor. Concentrate your weight on your heels and push your body back into the starting position. Now do the lunge with the other leg in the forward position.
Repeat this exercise five to ten times.
Get down on the floor with hands and knees on the ground. Your back should be level, not arched. Kick out one of your legs behind you and contract your hamstring muscles, quads and glutes. Hold the leg behind you for a few seconds. Return the leg to its original position. Repeat the exercise with the other leg.
Do as many repetitions of this exercise as you can without getting tired. Contracting the muscles and holding the pose for two or three seconds is integral to the success of this exercise. Don’t merely kick out your legs without holding the pose and tightening the muscles.
Kickbacks have a similar effect to hip thrusts, donkey kicks and other glute exercises that use a kicking motion to make muscles firmer.
A donkey kick can be performed with or without equipment and is adaptable for all skill levels. They focus on glutes and firm your rear end better than most exercises. Another name for a donkey kick is quadruped hip extension for bent-knees. Its causal name refers to the exercise’s resemblance to a donkey’s energetic kick.
Get down on the floor on all fours. Your knees should be a hip’s width apart, and your hands should be flat on the floor under your shoulders. Your neck and spine should be relaxed and in a neutral position.
Brace your midsection and lift your right leg with your knees in a bent position. Your right foot must be flat. Tighten your glute muscle and use it to press your foot upwards and aim it at the ceiling. Squeeze your glute muscle ounce you get to the top of the pose. Your pelvis and the moving hip must stay pointed at the floor.
Now return to the dormant position. Do 20 repetitions on each leg. Ideally, you should do four or five sets of 20 reps per leg.
Donkey Kick With Resistance Band
If you master the donkey kick and want to make it a little harder, use a resistance band. The burn you feel will be stronger, and you’ll get a tighter butt faster.
Hold the handles of the resistance bands, and place your hands under your face. Bend your elbows. Put your right foot into the opposite end of the band. Move your right leg up and stretch it out. Make sure your back is straight as you do this. Bring your leg back against your chest for one repetition.
Do ten to 15 repetitions and two to four sets for each leg.
Bodyweight Hip Thrust
Lie on the floor with your shoulder blades against a sturdy bench. This position elevates your back and increases your range of motion for a better burn. Your arms should be spread across the bench to keep you stable. If your body doesn’t reach the bench, your butt will be slightly off the ground.
Keep your feet flat on the floor and bend your knees to a 90-degree angle. Support your core and inhale fully. Blow the air out and then squeeze your glute muscles. Lift your hip and hold them for one or two seconds. Avoid extending the top of your lower back or dropping your head back as you lift your body off the floor.
You can also do a hip thrust with one leg. Lift one foot off the ground and make the same thrusting motion. For better form, do the regular hip thrust and make sure your feet are narrow. Lift a foot off the floor when you get to the top. Perform a one leg hip thrust from that point.
Single Leg Touchdown
A single leg touchdown requires balance and strength and may take a while to master, but it is worth the time. It loosens stiff joints and increases the range of motion while it strengthens glutes. Standing on one leg helps you stabilize your entire body weight by using your upper body as a fulcrum.
Keep your feet a hip-width apart and stand straight. Your weight should be on your left foot. Keep arms relaxed and at your side. Bend your right knee behind you. Take your right hand and grasp your right foot. Your left knee should be slightly bent for support.
Squeeze your glutes and engage your abdominal muscles. Hinge in front of your body from the waist. Touch the floor with your left hand. Gently lower your right leg as you lift your torso to the original position. Do ten repetitions on each side.
Squats are great for working the glutes, hips, thighs, calves, and mid-section. You should include this in your glute and overall lower body workout. If you have difficulty doing squats because they hurt your knees, you can do a modified version of this exercise.
Stand straight with your feet a hip space apart. You can hold hand weights at your sides or shoulder level if you want to add intensity to your squats. Bend knees and lower your body into a squat. Your knees should be placed behind your toes. Visualize that your rear end is sticking out behind you. Your torso should be contracted and upright.
Press into your heels when you want to stand up again. Repeat two to three sets of this exercise with eight to 16 repetitions in each set.
The Clam improves your glute strength and hip rotation. It will get rid of the problems caused by sitting on the job all day. You’ll feel a burn in your thighs and glutes if you do this exercise correctly.
Bend your knees as you lie on your side on an exercise mat. Press your left forearm and move into a modified side plank position. Put your right hand and your waist and make sure your hips are squared.
Ensure your body is in a diagonal line from the ground to the top of your head. Engage your glutes, abdominals, and thighs. Rotate your top leg with knees bent so that your legs form a diamond shape. Close the “clamshell” shape and go back to the original position.
Repeat this exercise for ten repetitions on the right side and ten reps on the left side.
Single Leg Forward Reach
This booty exercise challenges you to improve your balance while it tones your glutes. It forces you to hold your body straight as you extend a leg behind you.
Stand straight and put all your weight on your left foot. Bring your right leg behind you with your left knee slightly bent and toes an inch or so off the ground. Bring your arms up and slowly spring forward from your waist while lifting your right leg until it’s even with the floor. Hold this pose for a count of two.
Bring your right leg to the ground. Stand straight and rest your right foot on the floor. Do eight to ten repetitions on each side.