Do You Want to Know How to Build Butt Muscle? Try These Easy Gluteus Exercises

The following gluteus exercises to build butt muscle will work for everyone.  If you continue to increase the resistance (this is known as progressive overload), and perform the exercise regularly (two times per week – a minimum of three sets of 15 – 20 repetitions per exercise) you will build the gluteal group of muscles, or what you know more commonly as butt muscle.

Gluteus Exercises to Build Butt Muscle – Cable Exercises:

Standing Hip Extensiongluteus exercises - standing hip extension

This is a really great exercise to build butt muscle.

  • Place ankle cuff around one ankle, and buckle securely. Ankle cuff should be attached to the low pulley cable.
  • Stand straight and hold frame with both hands to stabilize yourself, and step back.
  • Kick attached leg slowly backwards, by extending your hip.  This movement should be a smooth controlled movement and this leg should remain straight at all times.
  • Return your leg back to its original position, and repeat to the required number of repetitions and sets.
  • Continue with other leg.
  • See video below:

 

Gluteus Exercises to Build Butt Muscle – Barbell Exercises:

Barbell Step-upsgluteus exercises - barbell step up

  • Stand, with barbell positioned over the back of your shoulders, and hold in a comfortable position with both hands.
  • Keeping your torso upright throughout the movement, face the side of the bench, and then step up onto bench with first foot.
  • Bring second foot up so you are standing on top of the bench.
  • Then step back down with the second leg first until feet are together and you return to original standing position, facing the side of the bench.
  • Repeat, using opposite leg.  Then alternate legs for each first step up.

If you step back further away from the bench, the movement emphasizes the gluteus maximus muscle.

 

Barbell Walking Lunge

  • Position the barbell on the back of your shoulders and hold the bar out to the sides in a comfortable position.
  • Stand upright, keeping your torso straight throughout the whole movement.
  • Step forward, landing on the heel followed by the front of your foot.
  • Lower your body, bending at the knee until the knee of your rear leg is almost touching the floor.
  • Return to standing position, but continue to walk forward, alternating lunges with opposite legs.
  • Repeat.
  • See video below to perfect technique:

 

Barbell Split Squat:

  • Position the barbell on the back of your shoulders and hold bar to the sides in a comfortable position.
  • Stand with your feet, one in front of the other – as far apart whilst still maintaining good balance.
  • Squat down until the knee of your back leg is almost touching the floor.
  • Return to your original standing position, allowing the heel of your back foot to raise up off the floor so your weight is transferred to your front leg.
  • Repeat and then continue with your other leg.
  • See video below to perfect technique:

 

Barbell Rear Lunge:

  • Position barbell across the back of your shoulders and hold comfortably either side.
  • Dismount bar from rack, and keep your torso upright throughout the exercise.
  • Place one leg behind you, taking your weight on your toes and ball of that foot.
  • Lower your body on the other leg by flexing at the knee, until the knee of your back leg almost touches the floor.
  • Return to standing position, and repeat by alternating rear lunge with the other leg, etc.
  • See video to perfect technique to build butt muscle with the barbell rear lunge:

 

Gluteus Exercises to Build Butt Muscle – Dumbbell Exercises:

Dumbbell Split Squat:

  • Start by standing with a dumbbell held in each hand, down at your sides.
  • Stand with one foot forward and the other behind you.
  • Squat down until the knee of your back leg is almost touching the floor.
  • Return to original standing position and allow the heel of your rear foot to raise off the floor during descent so that your weight is then transferred to the front of that foot.
  • Repeat and continue with other leg, then alternate between legs.
  • See video below:

 

Dumbbell Rear Lunge:

  • Stand straight, keeping your torso upright throughout the movement, holding a dumbbell in each hand, held down at your sides.
  • Extend one leg back and take your weight on your front leg and toes of back leg.
  • Lower your body down, until the knee of your rear leg is almost touching the floor.
  • Return to original standing position.
  • Repeat by alternating rear lunge first with opposite leg and then with first leg and so on.
  • See video below:

 

Gluteus Exercises to Build Butt Muscle – Own Bodyweight and Kettlebell Exercises:

Gluteus exercises can be done effectively using a wide range of different weights. You can perform the squat with dumbbells or barbells, as mentioned above, but for variety you can also perform them with your own bodyweight or even a kettlebell.

Squat and Kettlebell Squat:

 

Gluteus Exercises to Build Butt Muscle – Smith Machine Exercises:

Gluteus exercises performed on the Smith Machine are controlled and accurate, targeting the glutes perfectly.

Smith Machine Split Squat:

  • Position the bar on the back of your shoulders and hold it comfortably either side, having positioned it previously at approx. upper chest height on the Smith Machine.
  • Place one foot forward in front of you and other leg further behind you, making sure you take your weight on the front part of your back foot and the whole of your front foot.
  • Disengage the bar from the rack by rotating it backwards.
  • Lower your body by flexing at the knees until the knee of your back leg almost touches the floor.
  • Return to original forward straddled position, by extending the hips and knees of both of your legs.
  • Repeat, and then change legs.
  • See video for technique to build butt muscle with the split squat on the Smith Machine:

 

Smith Machine Full Squat:

  • Start by positioning the the bar at approximately upper chest height.
  • Stand so that the bar is positioned on the back of your shoulders and hold it comfortably at either side of your shoulders.
  • Place your feet slightly forwards of your body.
  • Disengage the bar by rotating it up and backwards.
  • Bend at your knees, allowing your hips to lower and bend behind you, whilst maintaining a straight back at all times.
  • Lower yourself until your thighs are just parallel with the floor and return to standing until your legs are straight.
  • Return and repeat.
  • See video below for technique to build butt muscle by performing the squat using the Smith Machine:

All of these gluteus exercises, when performed regularly and with a slow and progressive increase in weight, will help to build butt muscle steadily.

 

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