20 Effective Moves for At-Home Workouts for Butt
Ladies, let us ask you a question. Is there anything you’d wish to change in your appearance? Yes, we know; everyone wants the same things – clear skin, flat tummy, and a nice and firm BOOTY! For this, they are always looking for at-home workouts for butt.
We bet; you also want the same. But what is the current working out routine? We already know the answer – squats. Well, you are not alone. Nearly half of the population do squats to get curvier glutes. And, who doesn’t want a sexy back and squats are the easiest way?
However, your glutes are not just for looking good in gym selfies and jeans; there is much more to these muscles. These are primary muscles in movements like sprinting and jumping. And, here is a harsh truth. Unfortunately, doing basic squats won’t help you achieve that sexy booty. You need a little more than that!
So, if you also want to strengthen and sculpt your glutes, just follow these quick at-home workouts for butt regularly, and you will see the results in no time.
What are you waiting for? Let’s dive right in.
At-Home Workouts For Butt
1. Hip Thrust
The hip thrust is an excellent work out for a butt that improves your speed, strength, and power as it teaches you an optimal hip extension. So, if you want to develop your backside, start doing this workout daily.
In this exercise, you will work against gravity, which is a proven method to shape up your butt. Start by supporting your upper back on a surface so that your shoulder blade’s lower part is on the edge of the surface. Settle for a height where your knees and chest will be in a straight line.
Align your feet so that they are below your knees. Keeping your knees bent, you need to lift your hips from the floor by pushing through your heels.
In this workout, you need to experiment with a few angles until you feel your glutes working.
2. Single-Leg Hip Thrust
It’s time to take your basic hip thrust up a notch! Although this at-home workout is quite similar to hip thrust, this also targets your calves, quads, hamstrings, and lower back along with the glutes.
In this exercise, you need to follow the same steps as hip thrust, only following it with lifting your one foot off the floor.
Again, use your hips to lift yourself by pushing through your heels on the floor.
However, make sure not to let your hips fall to one side and keep them level.
The bridge is one of the easiest and most-effective at-home workouts for a butt. This exercise is good for your butt, but it has a great effect on your abs and back.
As this exercise works on glute strength and core stabilization, you can see an improvement in your back pain.
Start by lying down on your back. Next, bend your knees and start lifting your hips until a straight line is formed between your head and knees. Make sure your heels are right under your knees.
If you feel pressure on your back due to this at-home workout, pay heed to the fact that you are not lifting from your chest but your hips.
4. Marching Bridge
If you cannot perform squats due to any pain, the marching bridge is the ideal at-home workout for the butt. In addition to your butt, the marching bridge works for your lower back, hamstrings, and abs.
For marching bridge, start by lying down on the floor but keep your knees bent and feet apart. Press your lower back against the ground, lift your hips, and squeeze your butts at the top.
Next, you need to lift one foot and bring that knee toward your chest. Don’t stop until you have reached 90 degrees angle between your knees and hips. Repeat the same with the other leg.
However, make sure not to let your hips go between the reps and turn side to side when you switch between the legs.
5. Single-Leg Bridge
If you find a bridge easy, you can switch to a single leg bridge that is an advanced and challenging bridge version.
Lie on your back and arch your knees. Now, you need to extend your right leg first and lift yourself with the heel of your other leg. Hold your body in a stiff bridge position for few seconds and then lower your body.
Keep your hips level in this workout. Follow the same process with another leg to complete a rep.
6. Side Skaters
Side skater is one of the easiest yet effective at-home workouts for the butt. In this exercise, you need to take big steps from one side to the other.
Side skater is a cardio movement, which involves jumping in a specific pattern that shifts your body weight from one side to another to create a skating stride.
Start by standing with your feet together and huddle down by pushing your hips back, holding back level, and abs locked in. Jump as far as feasible to one side, and land on your right foot. Now jump as far as possible to the other side, using glutes to push off. Land gently on your left foot. You will also need to swing your reverse arm forward just as a skater does.
7. Clam Shell
Circle a resistance band around your legs simply over your knees, and lie on your left side with your feet, knees, and hips stacked. Lay your head to your left arm, and spot your correct palm on the floor in line with your chest.
Now, start by bending at your hips, and swing your legs out to a 45-degree point; at that point, twist your knees to 90 degrees. Take this as your starting position.
Make sure your core is drawn in, and your heels are together. Now, raise your right knee as far as possible without pivoting your hip or lifting your left knee off the floor. Hold the position for a second and get back to the starting position.
Rehash the move and finish around ten reps on your right side.
Next, you need to switch your side and do the exact number of reps using your left side. You may increase and decrease the number of reps as per your convenience.
8. Single-Leg Deadlift
If you want one exercise for your lower back, glutes, and single-leg stability, your exercise is a single-leg deadlift. But you need to go slow with this one to get the most out of it.
For this exercise, you need to start by standing on your right foot with slightly bending your left leg in front of you. Next, slowly fold forward and touch the floor with both hands along with extending your left leg straight out behind you.
Make sure your back is flat when you hinge forward at the hips into a deadlock. Take a small pause and return to the starting position to complete a rep. The only thing you should keep in mind is to be stable throughout the exercise.
If you want to perform an advanced version of this, try it by keeping your hands on your waist and make sure that your heel is at the same level as your hips.
9. Donkey Kicks
Donkey kicks are yet another at-home exercise for butt, which helps in the tightening of your rear end.
For this, you need to kneel all fours. Keeping your knee bent, lift one heel towards the roof. Start the movement from your glutes and make sure not to curve your back while lifting your leg.
You need to focus on lifting your leg with the help of your glute. So, don’t focus on lifting your foot as high as you can; instead, make use of your butt. Rehash with the other leg.
To make this movement harder, you can put a resistance band around your knees.
10. Bottoms-Up Lunge
Start from a kneeling position and push your left foot in front of you. Make sure that you are on your right knee now. Now push from your left knee and engage your glutes to stand.
Try bringing your right knee up while ensuring that you do not push the ground from your left foot. Try to weigh on your glutes and hamstrings to lift yourself. After this, return to the original sitting position and repeat.
11. Weighted jump squats
Stand in an upright position and keep the distance of hip-width between your feet. Hold a dumbbell or any weight in front of your chest using both hands. Now, bend your knees and push hips back until the thighs are parallel to the floor.
Make certain that your chest is up throughout this motion. Now push and try to jump as much as possible. Finally, land lightly on your feet and drop down again, ready for the next rep
12. Sumo squat-calf raise
Sumo squat to calf rise is perfect for toning the thighs, calves, and glutes.
Start with putting your feet in a wide stance or wider than shoulder-width separated. Make sure your toes are pointed marginally outward.
Now, you need to keep your chest high and knees over your ankles and then bend your knees until you notice your thighs being parallel to the ground.
After the above step, you need to lift one heel as high as possible without disturbing your straight form. Return your leg to the ground and follow the same steps with the other leg. When you are done with both the legs, one rep will be completed.
13. Bulgarian Split Squat
Bulgarian split squat is a single-leg exercise that focuses on your coordination and balance and helps to target hip flexors. Although this movement can be quite challenging, it is quite effective.
So, if you want a firm butt, this at-home workout is for you. Also, for this exercise, you’d need a stable surface such as a chair, couch, or any other hard surface.
Start by standing in front of the surface. Lift one foot and rest it on the surface behind you. Start performing squats by flexing your hip and knee of your front leg.
Now, using the heel of your front leg, you need to push yourself up from the ground. In this exercise, most of the weight will be on your front leg, as the back leg will support you.
Now perform the same steps again with the other leg.
14. Step Up
Step up is a fantastic exercise to build endurance and strength in your legs. In this at-home workout, you can even use the dumbbells for more efficient results.
Keep a chair or bench around your knee height in front of you. Lift your left knee and put the foot on the bench in front of you. Mark this as your starting position.
Now, you need to drive through your left foot, squeeze your hips, align your left knee, and attain a standing position so that you are now standing on the bench.
Wait for a few seconds, and then lower your body slowly to the starting position. Make sure to perform an equal number of reps on each side.
15. Side Step Up
Side Step Up is ideal for glutes, abductors, and quadriceps. To do this at-home workout, you need to stand with your left side facing a bench or a chair and keep your left foot on it.
Now, use your left glute to lift yourself off the floor and straighten the same leg.
When lifting yourself, make sure to use only the foot on the chair and not the one on the floor.
Now, slightly lower yourself by bending the left leg and sending your hips back.
16. Side Step With Wide Squat
This movement is perfect for our quads, hip adductors, and gluteus medius. It even targets the calves and hamstrings as well.
Stand with your feet together and keep your back straight and abs tight. Now, hold your hands at your chest height.
Move to the right side by stepping your right foot aside; you will notice that your feet are now wider than hip-width apart. Now, pivot at your hips to send your butt back, and twist the two knees to drop into a wide squat.
Align your knees and take your right foot back to your beginning position. Do a specific number of reps on this side and repeat the same number of reps from the opposite side.
17. Power Lunge
Keep your feet in a wide stance so that they are hip-width separated. Now, start by lunging back with the left foot and bending both knees at 90 degrees.
Now, straighten your right leg to jump into the air and, at the same time, drive the left knee up in front of your body. Promptly lower the left foot back into the lunge, and one rep is completed.
Follow the same steps with your right leg.
18. Reverse Lunge
Place your feet at a distance of shoulder-width apart. Now, step back with your left foot, land on the ball, and keep your heel off the floor. Bend both your knees in a perpendicular position and sink in a lunge.
Make sure to keep your hips tucked. Again, push from the ball of the left foot and return to the starting position. Now alternate with your right foot back and sink into a lunge again.
19. Supported Single Leg Squat
Supported single leg squat is yet another exciting exercise that you can perform at home for firmer butt. This movement works the similar muscles that are used for running, which includes the hamstrings, gluteus maximus, hips, calves, and quadriceps.
Although this seem like a basic exercise, it is a little challenging to perform since it checks your single leg strength.
However, this at-home workout is popular for delivering multiple results and works your full body with the help of your body weight alone.
Stand near a chair or any support and grip it with your right hand. Now lift your right leg above the ground by a few inches.
Push hips back and lower in a single-leg squat position engaging your left glute. Use the chair for support and rise while straightening your leg and returning to a standing position. Repeat the process.
20. Standing Glute Kickback
Be in an upright position with your feet together, abs engaged, back straight, and hands-on your hips. Put your left leg with a little bend at the knee. This is your balanced leg.
Directly lift your right leg behind you with the help of your glute. But make sure to keep both your legs straight while performing this movement.
Now, lift your heel as high as possible without inclining excessively far forward and squeeze your glute. Now, bring down your right, so both your legs are parallel without touching your right foot to the ground. This is the first rep. Repeat with another leg.
Glutes form the largest muscle group in our body and essential for stabilizing our body. So, we must take good care of our BOOTY!
And what’s better than an intense workout at home?
To keep your butt in shape, you can start by doing the above exercises regularly. Whether you are a trainee or an exercise freak, these moves will surely be your friend.
Moreover, there is specific equipment such as resistance band, dumbbells and kettlebells that you can include to make the at-home workouts for butt more intense.
Along with the exercise, eating right significantly helps you get bigger bums. Make sure to consume healthy and fast-burning carbohydrates before the workout as it will keep you energized throughout the session.
Not only this, keep your protein intake high after the exercise, which will help in muscle repair and growth.
So, are you ready to achieve sexy and firmer booty?
Start with the above exercises and see your lower body getting into shape. You can definitely thank us later!