Glutes, Buttocks. Booty. Bottom. Derriere. Bum. Backside. No matter what you like to call it … there seems to be a universal intrigue with the butt (and butt exercises). Whether you like looking at a nicely shaped butt or you would like your butt looked at … the backside of the body is a focus for anyone who goes to the gym. The idea of a perfect butt is what motivates us to get to the gym and spend hours on the StairMaster and elliptical trainer and engage in various butt workouts, leg exercises, leg lifts, and thigh exercises (versus going under the knife for a costly butt lift).
If you look on the magazine rack at Barnes & Noble you will see the following article titles:
- In Search of the Best Butt Workout
- Best Leg Workouts for the Butt
- Best Butt Exercises
- Best Thigh Workouts for the Butt
- Butt Workouts for Women
- Butt Exercises for Women
- Leg Workouts for Women
There’s more to a great butt than just butt exercises …
The Absolute Best Butt, Thigh and Core Exercises
Achieving a glorious butt is more than just doing the best butt exercises available. Because of the way the human body is designed exercises that challenge the butt typically also include the legs, hips, and core muscles. So, the most effective butt workouts also include leg workouts and core workouts in addition to specific exercises for butt and thighs.
Check out the latest Slideshare presentation by TodaysFitnessTrainer.com that outlines their top picks for the absolute best butt, thigh and core exercises to help you transform your backside into something you’ll want to show off in your favorite pair of jeans! This list includes the following:
- Squats – gluteus maximus, hamstrings, quadriceps and erector spinae
- Lunges – gluteus maximus, hamstrings and quadriceps
- Straight Leg Deadlift – gluteus maximus, gluteus medius, and hamstrings
- Partner Squats (or Wall Squats … if you don’t have a partner) – quadriceps, hamstrings, gluteus maximus and gluteus medius
- Bent Knee Donkey Kick – gluteus maximus, gluteus medius and hamstrings
- Fire Hydrant – gluteus maximus, gluteus medius, iliopsoas and hamstrings
- Glute Bridge – gluteus maximus, hamstrings and erector spinae
- Glute Bridge – Single Leg – gluteus maximus, hamstrings, iliopsoas and erector spinae
- Glute Bridge – Single Leg 90° – gluteus maximus, hip flexors, hamstrings and erector spinae
- Quadruped – erector spinae
- Reverse Table Top – gluteus maximus, hamstrings, trapezius, erector spinae and adductors
For each exercise, no additional weight or resistance is required but proper form and attention to detail is essential. Complete 2 to 3 sets of 10 to 20 repetitions of each exercise for maximal results.
For information on the anatomy of the hips and buttocks, click here.