Give your underbutt a lift with these 10 butt exercises

10 for a Perkier Derriere

There’s big glue — but that’s about it rude To target derrières, you need to focus on the “underbutt,” aka “where the bottom of the glute meets the top of the hamstring,” says personal trainer Rachel Butler-Green, CSCS.

Commonly called “the glute-ham tie-in,” he adds, it’s “really developing your glute muscles that give you that perky underbutt look.”

But here’s the thing: to get that coveted underbutt crease, you need to gain muscle and lose fat.

The latter will largely come from dialing back your diet, but the at-home butt exercises below will ensure that a sculpted butt is revealed as the jiggle stops.

1. Kick banded ass

Kick banded ass  Underbutt exercise

  • Loop a resistance band around your leg.
  • Get down on your hands and knees, with your hands under your shoulders and knees directly under your hips. Keep your back flat and your neck neutral. This position begins.
  • With your arms straight, core engaged and knees bent 90 degrees, lift your left knee off the floor and press the sole of your left foot toward the ceiling, squeezing your left glute upward.
  • Reverse the movement to return to the starting position.
  • Do all your reps, switch legs and repeat.

2. Weighted forward lunges

  • Stand tall with your feet hip-width apart, holding a pair of dumbbells at your sides. This position begins.
  • Keeping your chest up, shoulders back, core engaged and back flat, step forward with your right leg.
  • Lower your body until your front thighs are parallel to the ground and bend 90 degrees with your back knees hovering a few inches off the floor.
  • Pause, and then reverse the movement to return to the starting position.
  • Repeat, this time stepping forward with your left leg. Continue alternating legs with each rep.

3. Squat hop

Squat Hops |  Underbutt exercise

Stand tall with your feet hip-width apart and your arms at your sides. This position begins.

  • Keeping your core engaged and your back flat, lower yourself into a half or full squat (thighs parallel to the floor) as you push your hips back and drive your arms back.
  • Drive explosively as you jump off the ground, reverse the movement.
  • Land gently, immediately descending into your next rep.

4. Kneeling Circle

Leg circle  Underbutt exercise

  • Get down on all fours with your knees under your shoulders and under your hips. This position begins.
  • Squeeze your left glute as you lift your left leg straight behind you.
  • Move your left foot in three clockwise circles and then three counter-clockwise circles
  • Return your leg to the starting position to complete one rep and then repeat with your right leg.
  • Continue alternating legs with each rep.

5. Hip press marches

Hip Press March |  Underbutt exercise

  • Lie flat on the ground with your arms by your sides.
  • Bend your knees and place your feet flat on the floor, hip-width apart. This position begins.
  • Keeping your abs engaged and back flat, simultaneously raise your hips and lift your left leg off the floor, driving your left knee up. Your body should form a straight line from your shoulder to your right knee.
  • Return to the starting position and repeat with your right leg.
  • Continue alternating legs with each rep.

6. Rear leg raises

Raises back legs  Underbutt exercise

  • Stand with your feet hip-width apart behind a chair.
  • Place your hands on the back of the chair for stability.
  • As you lift your right leg behind you, squeeze your right glute as far as it will go without arching your back.
  • Return your right leg to the floor and repeat with your left leg.
  • Continue alternating legs with each rep or every two repetitions.

7. Dumbbell Straight Leg Deadlift

Straight leg deadlift  Underbutt exercise

  • Stand tall with your feet hip-width apart, holding a pair of dumbbells in front of your thighs, palms facing back. This position begins.
  • Keeping your back flat and core engaged, push your hips back (think you’re closing a door with your butt) and lower the dumbbells to mid-shin level, keeping them close to your body. The bend in your knees should only increase slightly – remember, this is a “straight leg” deadlift.
  • Pause, and then reverse the movement to return to the starting position.

8. Step up

  • Stand tall in front of a bench or hold a pair of dumbbells by your side.
  • Place your right leg on a bench so that your hip, knee and ankle are all bent 90 degrees. This position begins.
  • Keeping your chest up and shoulders back, push off with your right leg to rise to the bench while bringing your left knee toward your chest.
  • Pause, and then reverse the movement to return to the starting position.
  • Do all your reps, switch legs and repeat.

9. Bulgarian Split Squat

  • Stand facing away from a bench, holding a pair of dumbbells by your side. Place your left toes on the bench behind you. This position begins.
  • Keeping your torso straight, lower and back your body until your right thigh is parallel to the ground. Do not let your right knee touch your right toes or your left knee touch the ground.
  • Pause, and then reverse the movement to return to the starting position.
  • Do all your reps, switch legs and repeat.

10. Single-Leg Deadlift

Woman doing dumbbell single leg deadlift  Underbutt exercise

  • Stand with your feet hip-width apart, holding a dumbbell in your right hand at arm’s length by your side. Extend your left arm out to the side.
  • Shift your weight onto your left leg and lift your right leg slightly behind you off the ground. This position begins.
  • With your left leg slightly bent, your back flat, and your core engaged, push your hips back and lower the weight until your torso is almost parallel to the floor, lifting your right leg behind you. Keep the weight close to your body throughout the movement.
  • Pause, and then reverse the movement to return to the starting position. Do all your reps, change direction and repeat.

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