top
Go to Mobile Friendly Site
Team HowToBeFit
Coaching, Encouragement, Resources, Products and Incentives

ABOUT CONTACT SHOP
On
Facebook
On
Twitter
On
Instagram
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram
Team Beachbody Coach Rich Dafter - Coach #1393
Find a Coach Challenge Packs Shakeology Encouragement Beachbody On Demand Blog
Best Deal - Beachbody On Demand & Shakeology Challenge Pack - Save $115 More deals
Workout Program
of the Day
80 Day Obsession with Autumn Calabrese
Save $10 on LIIFT4
Packs & Kits
Save $10.00 on LIIFT4 Challenge Packs and Kits
Save $30 on
Daily Sunshine
Save $30 on Daily Sunshine
Beachbody On Demand Streaming Workouts
Beachbody On Demand Streaming Workouts
Click here to save $12.00 on superfood Shakeology on Home Direct

10 Best Butt Exercises for a Great Butt Workout

From eDiets - The online diet, fitness, and healthy living resource


Brazil Butt Lift
Lower body sculpting moves for the Booty Makeover you've only dreamed about.
Click here to learn how!

Are boring old squats and lunges the extent of your butt workout... if indeed you even have an organized plan to attack your drooping bottom line?

While there's nothing wrong with squats and lunges, you could be getting a lot more bang for your butt by using a more effective set of the best butt exercises. It's time to turn the other cheek and put your trust in the able hands of in-demand personal trainer Brad Schoenfeld. After all, the best-selling author of Look Great Naked (Prentice Hall Press) makes a living toning butts of all shapes and sizes.

Although they're super popular, squats and lunges do not earn top spots on Schoenfeld's list of the 10 best glute exercises.

“The quadriceps take over a much greater amount of stress in the movement,” he tells eDiets from his New York office. When one muscle takes away a lot of stress, its not going to maximally fatigue the other muscles like the glutes (a nicer name for your bottom). The glutes won't fatigue to the degree they should. This will reduce development of the muscle. In most cases, the quads fatigue before the glutes.

“It’s not that they are bad exercises. But you’re not going to get the development you want. When you’re looking to maximize the glutes, you need more isolated movements. With squats and lunges, you’re not really developing the gluteus medius and minimus. You’re going to shortchange the other gluteal muscles, which is going to result in sub par development.”

Beautiful Butt Schoenfeld says you should have a variety of exercises that work the butt from various angles and also tie in all three gluteal muscles, as well as the hamstrings. And forget doing massive supersets. If you can do more than 15 reps without muscle fatigue, its time to add more weight or resistance to the exercise.

“It’s not about doing 100 different floor kicks," Schoenfeld says. "Floor kicks are certainly a good butt exercise but you need to do them properly. You have to add sufficient weight. Doing 50 reps of an exercise is superfluous. It becomes an endurance activity at that point. You should be struggling by the last few reps.”

Perfect Schoenfeld’s picks for the best butt exercises and come spring you'll be ready to unveil a smaller, shapelier backside. And you may lose a few pounds in the process! Be sure to always rest 48 hours between workouts.

Butt Exercises

1. Stiff-Legged Deadlift: Stand with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position.

Barbell Good Morning 2. Good Morning: Begin by resting a barbell across your shoulders. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.

3. Reverse Hyperextension: Begin by lying face down on a flat bench with your lower torso hanging off the end of the bench and your feet just short of touching the floor. Grasp the sides of the bench with both hands to support your body. Slowly raise your feet upward until they are just short of parallel with the ground, contracting your glutes at the top of the move. Then, reverse direction and return your legs to the start position.

Unilateral Hip Extension 4. Unilateral Hip Extension: Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

5. Lying Abduction: Begin by lying down on your left side. Bend your left leg at a 90-degree angle and bring your left foot to rest underneath your right knee. Keeping your right leg straight, slowly raise it as high as possible. Contract your glutes and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left.

Standing Abduction 6. Standing Abduction: Begin by attaching an ankle weight to your right ankle. Stand with your feet together and grasp a sturdy, stationary object for support. Bring your right leg directly out to the side as far as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, invert the process and repeat on the left.

7. Lying Leg Curl: Begin by lying face down on a leg curl machine, with your heels hooked underneath the roller pads. Keeping your thighs pressed to the machines surface, slowly curl your feet upward, stopping just short of touching your butt or as far as comfortably possible. Contract your hamstrings and then reverse direction, returning back to the start position.

8. Standing Leg Curl: Begin by attaching an ankle weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot forward, stopping just short of touching your butt or as far as comfortably possible. Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

9. Kneeling Abduction: Begin by kneeling on the ground, assuming an all fours position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the process on your left.

10. Floor Kick: Get into an all fours position, placing your palms on the floor to support your body weight. Keeping your left knee on the floor, straighten your right leg and extend it behind your body just short of touching the floor. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back the start position. After performing the desired number of repetitions, repeat the process on your left.

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


back to top

LOVE BEACHBODY?
Become a Team Beachbody Coach and Help Change People's Lives
WAYS TO GET HEALTHIER & FITTER
Shakeology
Beachbody Performance
3 Day Kickstart
Ultimate Reset
Daily Sunshine
Beachbody
Challenge Packs

Beachbody
Workout DVD's

Polar Heart Rate Monitors
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
SAVE $30 - $135 with
CHALLENGE PACKS
» Beachbody On Demand®
» 2B Mindset®
» 80 Day Obsession™
» LIIFT4™
» Mes de Más™
» SHIFT SHOP™
» Core de Force
» 22 Minute Hard Corps
» Hammer and Chisel
» Body Beast
» 21 Day Fix
» 21 Day Fix Extreme
» CIZE
» Insanity
» Insanity: Asylum
» Insanity Max:30
» Focus T25
» P90
» P90X
» P90X2
» P90X3
» Double Time™
» PiYo
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

back to top
© 2018 Howtobefit.com  -  Join for Free -  Beachbody On Demand  -  Be a Coach  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home