15 exercises to lift your butt quickly
1. Bridge
15 exercises to lift your butt quickly : An excellent starting exercise, the Bridge will not only work your glutes but also your back and your abs. Working on stabilizing the trunk and strengthening the glutes can even help relieve your back pain. Add an elastic band around the knees to make the exercise more difficult or choose other variations below. Make sure you know how to do the moves correctly before you start and learn to spot mistakes.
Lie on your back. Bend your knees and raise your hips until your body forms a straight line from knees to head. Keep your heels in the same alignment as your knees: not too far forward or back. If you feel this exercise is straining your back, make sure your abs are tight and you’re lifting your hips, not your chest.
2. Single leg bridge
The Single-Leg Bridge is a more difficult version of the classic “Bridge”
Lie on your back with your knees bent. Extend one leg and push up with the heel to lift yourself off the ground. Keep your pelvis horizontal. If you can’t feel your glutes working, try this: bend the leg that’s in the air and place your foot on the knee of the other leg that has remained in contact with the ground. Repeat the exercise with the other leg.
3. Marching Bridge
This exercise requires good pelvic stability. It can also be used as a good warm-up exercise for other workouts!
Perform this exercise like the Single Leg Bridge (see above), alternating each leg but not letting your hips drop to the floor. The goal is to keep your pelvis horizontal: don’t swing your hips to one side or the other when you switch legs.
4. Hip Thrust
The Hip Thrust is a must for anyone looking to tone their glutes: it works your glutes against gravity and at an optimal angle. You can use an elastic band around your knees to further stimulate the side part of the glutes.
Lean your upper back on a sofa, bed, or bench, so that the lower part of your shoulder blades are located right at the edge. Work at a height where your chest and knees can form a straight line. Make sure your feet are aligned with your knees. Keep your knees bent and push-off, pressing into your heels to lift your hips. Experiment with different positions with your feet to find the angle that will work the glutes to their maximum.
5. Single-leg Hip Thrust
The position is the same as for the Hip Thrust, but you lift one foot off the ground. Push up on the heel that has remained on the ground and use your hips to lift yourself up. Do not let your pelvis rotate, keep it horizontal. Repeat with the other leg.
6. Fire Hydrant
The Fire Hydrant is an amazing exercise for building your glutes. Add an elastic band around your knees to intensify the effort!
Get on all fours. Lift one leg to the side. Raise it as high as possible but without rotating the torso to the right or left. Don’t arch your back, keep it aligned. Perform the movement from your glutes/hip. Repeat with the other leg.
7. Frog Pump
Here is another very intense exercise for your training program. Don’t forget that you will certainly need a lot of repetitions (at least 20!) to really feel the work of the muscles!
Lie on your back with your knees bent and pointing outward. Your two soles of your feet are touching (toes against toes, heel against heel). Squeeze your buttocks to lift your pelvis until your body forms a straight line from neck to knees. Intensify the work of the glutes by pushing hard on your heels while you lift your pelvis upwards or by bringing your feet closer to your buttocks.
8. Donkey Kicks
The Donkey Kick is a classic for targeted glute work. It is very effective when done in combination with the Fire Hydrant because they work the entire gluteal muscles. Add an elastic band around the knees to make the exercise more difficult. Make sure you know how to do the moves correctly before you start and learn to spot mistakes.
Get on all fours. Lift one heel toward the ceiling while keeping the knee bent. Do not arch your back to lift your leg: start the movement from your hips. Here you have to use your gluteal muscles to lift your leg and not try to lift your foot as high as possible. Repeat with the other leg.
9. Bulgarian Split Squats
Stand in front of a sofa, a chair, a bench… Place the front side of your foot on the raised support behind you. With the other leg that has remained forward, squat down by bending the knee and the hip. To get up, push well with the heel of your front leg. Thanks to this movement, almost all of your weight is on the front leg. The back leg only provides support. The front knee points towards the toes. Repeat with the other leg.
10. Curtsy Lunges
The Forward Lunges mainly work the muscles in the front of the thigh, but with the Curtsy, Side and Backward Lunges you will work your glutes intensely.
Stand straight with your feet hip-width apart. Kick your foot diagonally (backward AND inward), so that the stepping leg crosses behind your front leg. Bend your knees until the knee of your back leg touches the floor. Notice that your hips are still facing forward and your bust is straight. Keep the body weight mainly on the front leg. To get up, take support on the heel of the front foot. Repeat with the other leg.
11. SIDE LUNGES
In addition to building your front thighs and glutes, Side Lunges also work your inner and outer thigh muscles. Make sure you know how to do the moves correctly before you start and learn to spot mistakes
Stand straight with your feet hip-width apart. Take a big step to the side, while pushing your hips back: as if to sit up with a backward and downward motion. On the other leg, keep the knee straight out in the direction of your toes. The leg on the side stretches, the foot remains on the ground. Take support on the heel of the bent leg to get up. Repeat with the other leg.
12. Backward Lunges
Compared to the Forward Lunge, this exercise – thanks to the angle formed by the trunk in this variant – makes the glutes work more while requiring less knees.
Stand straight with your feet hip-width apart. Take a big step back until the knee of your front leg is bent about 90 degrees. Tilt your torso very slightly forward to strengthen the work of the glutes, but do not lean too much. Take support with the front heel to get up. Repeat with the other leg.
13. Hip Abduction
Excellent isolation exercise to specifically target the lateral portion of the gluteal muscles. Add an elastic band around your ankles to make the exercise even more intense.
Stand up straight, maintain your balance by placing your one hand on a support (for example the back of a chair or sofa, etc.). Extend one leg out to the side, toes pointing forward (especially not up). Begin the movement from your hips but without leaning your torso to the side. Intensify the work of the glutes by pulling your outstretched leg slightly back or leaning your torso a little forward.
14. Single Leg Deadlift
This exercise works your glutes, lower back, and single-leg stability all at once! The Single Leg Deadlift is one of the exercises that should be done slowly to get the most out of it. If this sounds easy to you, try doing it with your hands on your waist and make sure that your heel, which is in the air, is on the same horizontal line as your hips. If it’s too difficult, start with the lower foot and gradually move it up.
Stand on one leg, the other leg is slightly bent. Bend the knee of the leg on which you are resting and push your hips back to lean your bust towards the ground. Use your hips to return to the starting position. Your goal is to stay balanced throughout the movement. If you feel too hesitant then lean on a support and reduce the range of motion.
15. Kneel & Stand
This advanced exercise primarily targets the glutes and improves your balance while keeping your heart rate up.
Get on your knees, then bring your left knee up, putting your left foot flat on the floor. Take support on the ground with the left heel and get back up. Then put the right knee on the ground, then the left knee. Repeat, bringing the right knee up first.
15 exercises to lift your butt quickly
