The glutes are the largest and the most influential group of muscles in our body. We sit on them every day, so they deserve more attention.
However, in most people’s exercise routines, the buttocks are rarely focused, resulting in an unbalanced body.
Therefore, if you want to add more bodyweight butt exercise to your workout, check out 9 of these exercises to sculpt head turning glutes for a sexy booty.
1. Hip Thrust
There’s no better way to get your butt muscles working than this butt exercise.
It’s safe to practice and incredibly easy to learn, and you can do it anywhere, anytime. Hip Thrust is a basic exercise and is excellent for beginners.
Do this by lying on your back on the bench with your knees bent to 90 degrees. It would be best to keep the soles of your feet on the ground.
Then squeeze your abdominals and hips to lift your waist until your body is in a straight line.
Hold this position for a few seconds and then return to the starting position. Once you get used to it, you can upgrade to variations of this exercise.
2. Step Up
Step-Up is one of the functional exercises for the legs and buttocks. When performing this move you need to use it in combination with a chair, weight bench, or box.
First, you need to stand upright with your legs folded together and stand in front of the weight bench.
Next, do the right foot step up on the weight chair and use the force of your right leg to lift the overall weight of your body.
When you are able to bring your body up to an upright position, you do not place your left leg on the chair, but keep in that position for about 3 seconds
Next slowly lower your left leg and step down your right foot to return to the first position.
Then you can do leg swaps and practice with the other leg. Note that while doing these movements, your body must always be in a standing up position.’
3. Single Leg Bridge
This is an extremely perfect move because it combines many muscle groups in the lower body such as glutes, thighs, and abdominal muscles. Worth practicing, isn’t it?
You do this exercise 3 sets, each set repeats 15 times in the order as follows.
Lie on your back and straighten your head up to the ceiling. You need to straighten your arms, palms facing the ground.
Lift your left leg off the floor, pull your knee toward your chest, and try to keep your leg as straight as possible.
Next, press firmly on the floor with your right heel and lift your buttocks so that your torso forms a straight line.
Try to hold this position for about 15 seconds.
4. Single-Leg Deadlift
The single-leg deadlift helps you improve balance on one leg and masses the glutes and calves. Squeeze your butt while exercising to get the most impact.
First, the practitioner should stand up straight, with legs a little wider than shoulder-width, and keeping the front of the body straight.
Raise one leg back to keep straight, lower down in a straight-back position, arms parallel perpendicular to the ground.
Keep balance until the body and legs are raised parallel to the ground. Hold for a few seconds, then return to the starting position.
You should perform this exercise in 4 sets, two sets on each leg, and each set includes 15 lifts and lower legs.
5. Bulgarian Split Squats
The Bulgarian Split Squat is an advanced Squat exercise to help develop the front muscles effectively.
First, you need to prepare yourself a training chair.
Stand in front of the chair with feet width apart and your back straight. Place your left foot on the chair, so that the soles of your feet are up and the backs of your feet are pressed against the chair surface.
Slowly lower yourself, as deep as possible, so that the right thigh and leg parallel to the floor and left foot still on the chair, left knee down deeply until about 5cm from the floor.
The foot should be kept still. When you start to lower yourself, take a deep, slow breath through your nose.
Then, slowly stand up and exhale through your mouth. Return to the original position.
Continue to lower the body back about 8-10 times and change the leg to continue with the left leg.
This is one of the exercises most people choose to have a toned butt area and slim, attractive legs.
When you do this, the thighs, buttocks, and legs are applied with maximum force.
The implementation is also straightforward. You need to stand with your feet shoulder-width apart; arms stretched at right angles to you.
Slowly lower your hips down, but your back should still be straight. Knees must not exceed toes.
Hold for about 5 seconds, then return to the starting point. Do this 10 to 15 times daily and work up with each workout.
This exercise is considered very easy to perform, mainly working on the lower body’s muscles to possess a toned and attractive round 3 quickly.
Spinal diseases, balance is also significantly improved if you practice diligently regularly.
Start by standing up straight with your feet shoulder-width apart, hands-on-hips.
Step left foot forward a distance, slowly lower so that the muscles and heels form a 90-degree angle.
The right heel should raise and lower the pillow gently; the tip of the toes bear the force and touch the floor.
Do 10-15 reps on each leg. Remember to straighten your back and squeeze your abdominal muscles for balance.
8. Walking lunge
Walking lunge fully embraces the benefits of lunge exercises and augments them by incorporating additional walking movements.
In this exercise, the glutes are tightened because they must always be at a 90-degree angle and have to support the weight of the upper part to move.
Walking lunge can give you surprising results. Basically, a walking lunge is precisely like a lunge.
But instead of standing still, you need to step forward as if we were walking. Perform this task 30 times back and forth, and you are good to go.
9. Donkey Kick
Not only will the buttocks receive a great deal of force when you have to support the whole leg, but you will quickly get a toned waist thanks to this exercise.
Equip yourself with a training mat to limit unnecessary injuries to the knee area.
First, kneel on the carpet with both knees and hands.
Note the thighs and calves must form a 90-degree angle, eyes looking straight. Take a deep breath and begin to bring your feet up, keeping the 90 degrees position.
When lowering the leg, use the thigh’s force to retain and limit the knee to touch the ground. Do this continuously about 20-30 times on each side, then switch legs.
There you go, the 9 best bodyweight butt exercises to sculpt head-turning glutes.
We hope that practice is no longer “scary” when it comes to it, but becomes a healthy habit of each person.
These exercises help to burn off excess calories of the body and help you quickly get the desired bust measurement.
Take time every day and do 9 of these exercises to have a toned and sexy butt!