Your butt muscles, collectively known as your glutes, are one of the largest muscle groups in your body. Strong glutes help with all types of movement, including walking, lifting, and of course running.
Squats, lunges, and deadlifts are great moves to train your backside, but they’re not the only butt exercises out there. Mixing up your routine will help you avoid boredom and work this important muscle group in different ways.
We chatted with four top trainers about their go-to butt exercises. As a bonus, none requires a machine: You can do most of them with your body weight or a resistance band. Get ready to make your booty burn.
Band Side Step
Loop a resistance band around your ankles as pictured. Stand with feet together, upper body bent slightly forward at the hips. Step out to the left, then back to the right. Try to drag your toe on the floor as you move from side to side. Do 20 steps in each direction for 1 set. Do 3 sets. To make it harder, hold dumbbell close to your chest.
Loop the band above your knees and stand tall. Step your right foot diagonally behind you, lowering your right knee until it almost touches the ground. Return to start and repeat on the opposite side for 1 rep. Do 3 sets of 15 reps.
Butt Kick-Back With Band
This move hits your glutes and hamstrings (back of thighs).
Sit on the floor and place the band around your toes as shown. Then flip onto your hands and knees with hands under shoulders and knees underneath hips, back flat and head down. Extend your right leg all the way back, kicking it into the air for 1 rep. Do 15 reps, switch sides, and repeat. Do 3 sets.
Lie faceup with your feet flat about 12 inches from your butt, arms resting on the floor at your sides. Squeeze your butt and lift your lower back and butt off the ground so your knees, hips, and chest form a straight line. Lower for 1 rep. Do 3 sets of 15 reps.
Lie down on one side, legs straight and stacked, top hand on the floor in front of you as shown. Prop up your head on the other hand. Slowly lift your top leg as high as you can while keeping your bottom leg on the floor. Return to start for 1 rep. Do 3 sets of 20 reps per leg. Need more of a challenge? Put a band above your knees or at the middle of your calves.
Source : www.self.com