Who doesn’t want to look better in their jeans? There’s no shortage of butt-lifting exercises available on the internet. However, what makes some exercises more beneficial than others is that they start at the beginning – waking up the lazy muscles that haven’t been worked effectively for a long time.
Your gluteal muscles, which include the gluteus maximus, and the gluteus medius, help give you a nice shape. Additionally, they prevent the wrong muscles from taking over if they are too weak. It’s also vital that you don’t ignore your hamstrings. These muscles are at the back of your thighs and insert into the glutes. If your hamstrings are shapely, you’ll be able to see the end of a bum and the beginning of a leg instead of it all blending together.
If you feel more of the work in these exercises in your hamstrings, it’s likely that your glutes truly are weak, and your hamstrings have been doing more of the work. Focus on smaller exercises like the squeeze and lift before moving on. This way, you can isolate and strengthen the right muscles without allowing already-strong muscles to take over completely.
The butt-lifting exercises listed below may seem remedial, but they have a purpose – to wake up the muscles by allowing your brain to connect with the muscles and fire more effectively before you do too much too soon. These exercises are also knee-friendly, which is optimal if you can’t do squats or lunges.
Squeeze and Lift
This exercise is great for targeting your gluteal muscles. Simply lie down on your back with your knees bent and feet flat on the floor. Press your heels into the ground while squeezing your glutes and lifting your hips towards the sky. Hold the position for a few seconds, then slowly lower your hips back down to the ground. Repeat for 15 repetitions.
Bridge
With the bridge pose, you’ll be targeting your glutes, hamstrings, and lower back. Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides and press your feet into the ground. Then, lift your hips off the ground and hold the position for a few seconds before lowering back down. Perform this exercise 15 times.
Bridge on a Ball
This variation of the bridge is excellent for targeting your glutes and engaging your core. Get into the basic bridge position with your feet resting on a stability ball instead of flat on the ground. Press your feet into the ball, then lift your hips off the ground by pressing down on the ball with your feet. Hold for a few seconds before slowly lowering back down. Complete 15 repetitions of this exercise.
Hamstring Curl on a Ball
The hamstring curl on a ball targets your hamstrings and glutes. Lie down on your back with your feet on a stability ball and your arms at your sides. Lift your hips off the ground, creating a straight line from your shoulders to your feet. Then, curl the ball toward your butt by using your hamstrings to engage the curl. Make sure to keep your hips lifted while you perform this exercise. Repeat 15 times.
Band Side-Stepping
This exercise strengthens your gluteus medius as well as your other gluteal muscles. Stand with your feet about hip-width apart and place a resistance band around your ankles. Slightly bend your knees and keep your core tight. Take a step to the side, then shift your weight onto the new foot while bringing the other foot back to your starting position. Keep side-stepping for 15 steps, then switch directions and repeat on the other side.
Ball-Wall Squeeze
The ball-wall squeeze works your inner thighs and glutes. Stand with your back against a wall, holding a stability ball between your knees. Slowly lower yourself down into a squat, keeping your back against the wall. As you squat, squeeze the ball between your knees to engage your inner thigh and glute muscles. Repeat this exercise 15 times.
To get the best results from these exercises, try doing 15 repetitions of each, hitting both sides when applicable. When you can comfortably perform these exercises at least twice a week, add a second set. Progress by adding a third set, and when you’ve increased to this level, you’ll be ready to add bigger exercises like squats and lunges. This way, you can target the right muscles and achieve the results you want.
