If you've ever been curious enough to want to enhance your assets, look no further than these best underbutt exercises.
Whether you're looking for a way to fill out those skinny jeans or just want an extra oomph on the beach this summer, exercising your lower glutes will provide that much-sought-after fullness and definition.
Ready to see some serious booty results?
Then read on for the top underbutt exercises that are sure to give you the shapely behind of your dreams:
How To Work and Tighten Your Underbutt?
Let’s take a look at the most result-oriented underbutt workouts:
1. Glute Bridge
The glute bridge is a simple yet effective workout that targets and strengthens the gluteal muscles, including the underbutt area.
It is a bodyweight underbutt exercise that requires no special equipment and can be performed by people of all fitness levels.
- Lie down on your back on an exercise mat or the floor. Keep your feet flat on the ground, hip-width apart, and bend your knees at approximately 90 degrees. Place your arms by your sides with palms facing down.
Engage the Core
- Before starting the movement, engage your core muscles by gently pulling your belly button towards your spine. This will help stabilize your lower back during the exercise.
Lift the Hips
- Press through your heels and squeeze your glutes as you lift your hips off the floor. Focus on driving the movement from your glutes rather than arching your lower back. Keep your upper back and shoulders on the floor throughout the exercise.
- Lift your hips until your body forms a straight line from your shoulders to your knees. At the top of the movement, your knees, hips, and shoulders should be in alignment.
Hold and Squeeze
- Hold the bridge position at the top for a second or two, squeezing your glutes tightly. This contraction will help activate and strengthen the muscles effectively.
- Slowly lower your hips back to the starting position, but do not completely rest your buttocks on the ground. Maintain tension in the glutes throughout the entire set.
- Repeat the movement for the desired number of repetitions. Aim for 2-3 sets of 10-15 reps to start with, adjusting as needed based on your fitness level.
The glute bridge is an excellent exercise for targeting and toning the underbutt and other gluteal muscles.
Some of the key benefits include:
- Glute Activation: The glute bridge helps to activate and engage the gluteal muscles effectively, leading to better muscle growth and strength development.
- Toning and Shaping: By targeting the underbutt and surrounding muscles, the glute bridge can help tone and shape the glutes, giving them a more lifted and rounded appearance.
- Posture and Stability: Strengthening the glutes can improve overall posture and stability, which can be beneficial in various physical activities and daily movements.
- Reduced Lower Back Pain: A strong and activated glute complex can alleviate stress on the lower back and reduce the risk of lower back pain.
2. Donkey Kicks
Donkey kicks, also known as donkey leg lifts, are a popular at-home underbutt exercises targeting the glutes, hamstrings, and lower back. This exercise is great for strengthening and toning the posterior chain muscles.
- Begin on all fours with your hands directly under your shoulders and your knees under your hips. Your back should be flat, and your core engaged.
Performing the Movement
- Keeping your right knee bent at a 90-degree angle, lift your right leg off the ground and push your foot towards the ceiling, focusing on using the glutes to drive the movement. Your foot should be flexed, and the sole of your shoe should be facing the ceiling. Your thigh should be parallel to the ground or slightly higher.
Hold and Squeeze
- At the top of the movement, pause for a moment and squeeze your glutes tight to intensify the contraction.
- Slowly lower your right leg back to the starting position, but do not let it touch the ground. Maintain tension in the glutes throughout the exercise.
- Repeat the movement for the desired number of repetitions on one side before switching to the other side. Aim for 2-3 sets of 10-15 reps per leg.
Donkey kicks offer various benefits for your lower body and overall fitness:
- Glute and Hamstring Activation: Donkey kicks primarily target the glutes and hamstrings, helping to strengthen and tone these muscles for improved lower body strength and stability.
- Improved Balance and Coordination: The exercise requires balance and coordination, which can enhance your overall athletic performance and daily activities.
- Posture Support: Strengthening the glutes and hamstrings can help support proper posture and reduce the risk of lower back pain.
- No Equipment Needed: Donkey kicks are a convenient bodyweight exercise that can be done anywhere without needing any special equipment.
3. Bulgarian Split Squat
The Bulgarian split squat is a challenging single-leg exercise that targets the quads, hamstrings, glutes, and stabilizer muscles.
If you’d like to know how to tighten your underbutt, it's an effective variation of the traditional squat and provides an excellent way to build leg strength and improve balance.
- Stand facing away from a bench or elevated surface (about knee height) with your feet shoulder-width apart.
- Take a step back with one foot and place the top of your foot on the bench. Your rear foot should be flexed, with the toes pointing downwards. Your front foot should be far enough forward so that when you bend your knees, your front knee stays directly above your ankle.
Performing the Movement
- With your chest up and core engaged, slowly lower your body towards the ground by bending your front knee. The back knee should be coming closer to the floor, forming a 90-degree angle at the front knee.
Depth and Balance
- Lower yourself until your front thigh is parallel to the ground or slightly below, ensuring that your front knee does not go past your toes. Keep your back straight throughout the movement.
Pushing Back Up
- Push through the heel of your front foot to return to the starting position, fully extending your front leg.
- Complete the desired number of repetitions on one leg before switching to the other leg. Aim for 2-3 sets of 8-12 reps per leg.
The Bulgarian split squat offers several benefits for leg strength and overall fitness:
- Leg Strength: This exercise targets the quadriceps, hamstrings, and glutes, helping to build strength and muscle in these areas.
- Single-Leg Stability: Performing the split squat on one leg improves balance and stability, which is essential for various sports and functional movements.
- Functional Movement: The Bulgarian split squat mimics real-life movements, making it a valuable exercise for improving functional strength.
- Flexibility: The exercise requires good hip and ankle mobility, helping to improve overall lower body flexibility.
4. Banded Kickback
The banded kickback is a popular exercise that targets the glutes, particularly the gluteus maximus.
By using a resistance band, this lower glute exercise adds extra tension to the movement, making it more challenging and effective for strengthening and toning the glutes.
- Begin by attaching a resistance band to a fixed object at floor level, such as a sturdy post or the base of a squat rack. Alternatively, you can use an ankle strap attachment if available.
- Stand facing the anchor point of the band with your feet shoulder-width apart. Place the band around one ankle, and slightly bend your knees for stability.
Performing the Movement
- Engage your core and maintain an upright posture. While keeping your upper body stable, kick your banded leg straight back, extending your hip until your leg is fully extended. Focus on squeezing your glutes at the top of the movement.
- At the top of the kickback, your leg should be in line with your body, and your glutes should be fully engaged. Your foot should be flexed to maintain tension in the glutes.
- Return your banded leg to the starting position slowly and with control without letting your foot touch the ground.
- Complete the desired repetitions on one leg before switching to the other. Aim for 2-3 sets of 10-15 reps per leg.
The banded kickback offers several benefits for glute strength and development:
- Glute Activation: The banded kickback is an effective way to target and activate the glute muscles, particularly the gluteus maximus, which is the largest muscle in the buttocks.
- Toning and Shaping: This exercise can help tone and shape the glutes, giving them a more lifted and rounded appearance.
- Improved Hip Extension: Hip extension is essential for various daily movements and athletic activities. The banded kickback enhances hip extension strength.
- Targeting the Gluteus Maximus: While other exercises target the entire glute complex, the banded kickback specifically emphasizes the gluteus maximus, helping to develop strength and power in this muscle.
5. Squat Hop
The squat hop, also known as the squat jump, is a plyometric exercise that combines a squat with an explosive jump.
This exercise targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. It's an excellent way to shape underbutt, improve lower body power, explosive strength, and overall athletic performance.
- Begin by standing with your feet shoulder-width apart and your toes pointing slightly outward. Keep your back straight, chest up, and shoulders relaxed.
Performing the Movement
- Lower your body into a squat position by pushing your hips back and bending your knees. Imagine sitting back in an imaginary chair. Keep your knees aligned with your toes and maintain a neutral spine.
- From the squat position, explode upwards with maximum effort, pushing through your heels. Extend your hips, knees, and ankles simultaneously to propel yourself off the ground.
- While in the air, keep your core engaged and maintain a neutral spine. Try to bring your knees towards your chest to increase the tuck position for more power.
- Land softly and with control by bending your knees to absorb the impact. Focus on landing on the balls of your feet before transitioning into the next repetition.
- Immediately go into the next repetition after landing. Perform the squat hop for the desired number of reps or for a specific time interval.
The squat hop offers several benefits for overall fitness and athletic performance:
- Explosive Power: The plyometric nature of the exercise helps improve explosive power in the lower body muscles, making it beneficial for activities that require quick bursts of energy.
- Lower Body Strength: Squat hops target the quadriceps, hamstrings, glutes, and calves, contributing to increased lower body strength and muscle development.
- Coordination and Balance: Squat hops require coordination and balance, enhancing overall motor skills and agility.
Over To You
You’ve now acquired some amazing underbutt exercises and are well on your way to achieving that toned underbutt you’ve been dreaming of.
Don’t forget to keep working on your pace and form, because it’s essential to any fitness routine! With any luck, you should start seeing the results soon.
So, get out there, whether it be at the gym, your home, or outside, and start those butt-kicking workouts proudly, knowing that they have big pay-offs in store for you.
And remember: don't forget to always stay hydrated before and after your workout.