Butt Busting Exercises
Butt busting exercises are an excellent way to reclaim the youthful, perky looking butt you once had. This is no small task. It requires hard work, diligence, and a personal commitment.
Are you up for the challenge?
There are many exercises designed to tone your butt. Incorporate the following four butt busting exercises into your next workout:
- Stiff-legged deadlift
- Fire hydrant/donkey kick combo
- Butt bridges
- Mud walkers – aka Glutes machine
Perform 2-3 sets of each for 12-15 repetitions.
- Stiff-legged deadlift
- Stand with feet shoulder width apart and knees slightly bent
- Hold a barbell in an overhand grip – palms facing thighs
- Keeping your back straight, tighten your glutes and slowly bend at the hips to let the bar travel down toward your feet
- At the bottom of the movement, squeeze your glutes and raise back up to a standing position
- Repeat movement for 15 repetitions
- Fire hydrant, donkey kick & curl combo
- Get down on all fours and engage your core to keep your back straight – this is your starting position
- Raise right knee out to the side, keeping knee bent at a 90° angle (like a dog peeing on a fire hydrant, hence the name)
- From this position, squeeze glutes to straighten leg out toward the back (donkey kick)
- Squeeze glutes at the end of the kick and then curl heel toward buttocks, pause and return to start position
- Repeat movement for 12 repetitions on the right leg and then 12 repetitions on the left leg
- Butt bridges
- Lie on your back with knees bent and feet flat on the floor, arms by your sides
- Tighten core, squeeze glutes and raise hips up as high as they will go
- At the top of the movement, squeeze glutes and let knees fall away from centre in an arc out to your sides while maintaining your hips in the raised position
- Bring knees back together and lower your hips to the start position
- Repeat for 12 repetitions
- Mud walkers – aka Glutes machine
- This is a funny looking machine with a pad in front to rest your hips against and a large platform at the back to place your feet on
- Load your weights and place your hips against the pad and your right foot on the platform
- Squeeze your glutes and straighten your right leg out to the back by pushing your heel into the platform
- Give your glutes an extra squeeze in the straightened position and then bend at the knee to bring the platform back to the starting position
- Repeat for 15 repetitions before moving to your left leg for an additional 15 repetitions
- * if your gym has an actual mud walking machine where the platforms are independent of each other you will be able to alternate back and forth between right and left foot as if you were actually walking in the mud
If you’re looking for more of a challenge try a giant set or circuit, performing one set of each exercise without rest. At the end of the giant set/circuit, take a 60 second rest before performing your next circuit.
Working the problem area first with butt busting exercises will help fatigue the muscles prior to them being used as secondary targets in your remaining exercises. Your butt muscles are engaged as secondary muscle groups when performing other lower body exercises such as hamstring curls, leg extensions and standing calf raises.
Using high intensity, medium duration exercises work best for toning your derriere as you get a great burn in the target area before moving on to the rest of your leg workout.
There’s truth to the old adage: Variety is the spice of life. Working your muscles from different angles and using a variety of exercises during each workout will keep the muscles guessing and adjusting to the new routines. This will limit the tendency of your muscles to become accustomed to the same movement, workout after workout, enhancing your progress over time. And hey, adding variety to your workout will keep it fresh and keep you interested – so spice things up!
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The contents of this site are the opinions of Michele Tse unless otherwise noted. The information on this site is intended for general informational and educational purposes only and is not a substitute for professional medical or nutritional advice or treatment. Please consult your health care practitioner before beginning any fitness program.
