Add these three butt lift exercises into your workouts and reap the benefits. Increase your strength, fitness, and the ability to prevent injuries. Get started now.
Three Butt Lift Exercises You Want To Add To Your Workouts. Give Your Booty A Boost and Benefit!
Having a strong and active butt muscle does so much more than help you look good in your jeans. It can actually reduce fatigue and back pain, protect the knee joints, and create overall strength. The glutes are our largest muscle group, and virtually every movement carried out by the lower body requires their activation.
Here are a few great reasons to work your rear and a few of my favorite butt lift exercises to get you started now:
Benefits of a strong butt muscle:
- Powers Your Body. Strong glutes increase your force and power during everything from sprinting, jumping, and squatting to climbing, swinging, and cutting from side to side. A more powerful butt will allow you to run faster, cycle stronger, and power walk up the fifth flight of stairs without losing your breath.
- Protects Joints. A stronger butt can mean healthier knees, as well as a pain-free lower back and hips.
- Banishes Back Pain. Butt strength and endurance are correlated with a lessened risk of lower-back pain, says Brad Schoenfeld, Ph.D., director of the human performance lab at Lehman College. “Increasing glute strength with resistance training in a variety of rep ranges is the best way to prevent pain.”
- Reduces Fatigue. Your butt muscles are stabilizers and supporters of the rest of your body during your daily activities, as well as your athletic performance. A strong butt will give you more stamina and help reduce fatigue throughout your day as you walk, climb stairs, ride your bike and do whatever else you do physically. At the end of the day, you should feel less tired and have more energy when you have a powerful butt.
Ok, ok. You get it. Having a strong butt is the secret to a strong life.
So now what?
I got your back (or should I say butt? 😉
I’m going to let you in on a few shapely secrets with this little preview of some exercises we learn together in my Strong Body fitness program. Here are three butt lift exercises you can do for a stronger, healthier butt muscle. Try these moves and notice how your body feels when you give your butt a little bit of strength.
Butt Lift Kettlebell Swing
This exercise comes from the “Kettlebell Basics” strength workout in week three of my Strong Body fitness program. You will learn how to master this move and more by joining us here.
Take the time to get this basic traditional kettlebell move right. It recruits all those muscles that have to do with posture: your stabilizer muscles, the glutes, the hamstrings, the whole entire backside of the body. More importantly, because it’s such a dynamic movement, you’re going to get the heart rate up and build cardiovascular fitness in addition to strength. It’s a phenomenal move for all-over fitness, cardio, strength training, and toning. Are you ready to swing?!
Start with a 26lb kettlebell. If it’s too easy, use a heavier kettlebell, if it’s too hard, use a lighter kettlebell.
I include instructional “how to” videos on this move within the Strong Body program. Play around with it and try a workout that uses a work range of 2-5 sets of 10 swings. Whew! I’m already sweating!
Butt Lift Barbell Hip Bridge
The barbell hip bridge is one of my all time FAVORITE butt lift exercises. We learn this booty boosting move in one of the workouts from week 6 of my Strong Body program. Have you ever used a barbell?! If not, I would love to teach you how. It’s not as intimidating as it looks and is a versatile piece of equipment that can enhance your workouts. In this exercise you rest the barbell on your hips to load your hamstrings, butt, and core in a way you’ve never felt before! I safely guide you through a warm up to prepare for this move….then once you are ready, we give your butt lift a GO! Here’s how:
Butt Lift Barbell Hip Bridge
Based off how the weight of the bar felt during your warm-up set will give you guidance on how much weight you want to add for your work sets. If you aren’t sure, start with 10 lb Olympic plates and go from there.
Set up the bar with the Olympic plates on the floor. Lay down underneath the bar in a bridge position with your feet hip distance apart and knees pointing towards the ceiling. Take your hands on the bar to support the movement. Use a squat bar pad or mat for extra cushion against the bar and your hips if you need it. Perform a bridge with the weight on your hips, lifting the hips up towards the ceiling. You should feel your butt, hamstrings, and core. Lift and lower the hips for 8-12 reps with good form and then rest.
Try out this butt lift exercise for 3-4 sets of 8-12 reps within your well rounded strength workout.
Butt Lift Single Leg Step Up or Step Down on Box or Bench
The single leg step up or step down is an essential butt lift and balance exercise we master together in my Strong Body program. I teach you how to safely perform the exercise with no weight and then we progress to adding weight as needed for more challenge. I think this is one of the hardest exercises we do together in the program! Incorporating single leg work into your fitness routine can help you address any muscular imbalances in the body and work towards creating balance between the legs. This is SUPER helpful if you are trying to come back from an injury, prevent injury, or simply give equal work to both sides of your body. If you are feeling lopsided lately or returning from some sort of injury, single leg work can help you restore balance in the body. I incorporate single leg butt lift exercises into my week to keep my body strong.
Here’s how to try it:
Butt Lift Step Downs or Step Ups on box or bench
This exercise is hard! It will work your balance and core strength. Pro tip: if you focus your eyes on a focal point you will have better balance.
Find a step box or bench and place the right foot on the elevated surface. Stand up on the bench or box. From here, hinge at the hips to bring your butt back. Push your right butt cheek back as you glide the left leg down by the side of the bench. Lightly touch the heel to the ground. Use the right butt to lift the body back up to stand on the bench. Try not to wobble and perform this movement with control. Keep until the right leg is straight then return to start.
When you are ready, choose a weight that is challenging to complete the exercise in 8-10 reps. Holding one dumbbell in each hand, perform the single leg step down. Use control on the way up and down and get your butt and hips to work. Don’t let your knee wobble in and out and keep your posture straight.)
Try 3-4 sets of 8-10 reps per side
I’ll be honest… I love a strong butt! What are your favorite butt exercises? Would love to hear what moves are your favorite below in the comments.
My Strong Body fitness program will help you prevent overuse injuries or recover from injuries by giving you a balanced program to follow. In fact, Many of my Hurt Foot fitness clients have enrolled in the Strong Body program post injury and seen incredible healing results. Injuries pile up if you don’t take care of them right! This program is safe, comprehensive, and is designed to be used with ALL of the group fitness and cardio workouts you love. It can to be used time and time again when you need to re-boot your fitness routine and see more physical results from your training. If you’ve been hitting a plateau or “doing all the right things” and not seeing positive change, it might be time to mix up your routine. It’s worth a shot, why not try something different with your fitness? When you are ready to build a strong, balanced body, here’s where you can join us.
No quick fixes. No extremes. Just real, honest work for real honest results. When you are ready to build a stronger butt, I’d love to be your coach. Get ready for new moves, new results, and a whole lot more butt lifting benefits….. Join us and let’s squat.
Here’s to you having a healthy and strong butt for life,
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