Hardly any other part of the body is trained with as much ambition as the buttocks. For training at home or in the gym, we show the ten most effective buttocks exercises – without any equipment!
The large gluteus muscle (gluteus maximus) is constantly in use. And you will feel it clearly when you climb stairs.
A tense bottom stretches the hips and, together with the abdominal muscles. Prevents the pelvis from tilting into the hollow back – good for walking upright and maintaining a straight posture.
Whether stretching your legs when getting up from a crouch or lifting your body when climbing steps – the gluteus muscle does a great job.
The middle gluteal muscle (gluteus medius) is connected to it. Its strength is the spreading of the legs, the abduction.
Third in the league is the small gluteal muscle (gluteus minimus). It’s tucked under and the middle gluteal muscle.
Regular buttock training not only strengthens the rear muscle group and thus ensures a shapely back. It also emphasizes the top of the hips and a narrower waist.
Plus: If you are working towards a six-pack, you should always train your buttocks too. The muscles are the opponents of the abdominal muscles.
10 effective buttocks exercises without equipment
All good reasons to start training immediately. We’ll show you the ten most effective buttocks exercises.
Here’s how it works: Take 10 to 15 minutes at least three times a week. Do four exercises of three sets of 10 to 15 repetitions each.
In order to give your muscles new stimuli and thus the impulse to grow, alternate between exercises regularly.
Buttocks Exercise: Squat
| Trained: | Buttocks, back and front thighs, abdomen, lower back |
|---|---|
| Note: | Push off the entire foot, heels are on the floor, upper body remains upright |
Buttocks Exercise: Squat walk
| Trained: | Buttocks, front and back thighs, abdomen |
|---|---|
| Note: | Always put your heels up completely and crouch down low |
Buttocks Exercise: Side squat walk
| Trained: | Buttocks, side and front thighs, abdomen |
|---|---|
| Note: | Knees and toes rotate slightly outward, stay low in a crouch |
Buttocks Exercise: Cross lung
| Trained: | Buttocks, side and front thighs, abdomen |
|---|---|
| Note: | Upper body remains upright, front knee rotates slightly outwards |
Buttocks Exercise: Sumo squat with leg lift
| Trained: | Buttocks, side and front thighs, waist |
|---|---|
| Note: | Pull your knees high, your pelvis pointing straight ahead |
Buttocks Exercise: Dirty dog
| Trained: | Buttocks, back and thighs, lower back |
|---|---|
| Note: | Pull in your belly button, back straight, wrists under your shoulders |
Buttocks Exercise: Kickbacks
| Trained: | Buttocks, back thighs, lower back |
|---|---|
| Note: | Pull in your belly button, back straight, elbows under your shoulders |
Buttocks Exercise: Superman with leg lift
| Trained: | Buttocks, back thighs, lower back |
|---|---|
| Note: | Look at the floor, neck remains relaxed, buttocks are firm, push your heels towards the ceiling |
Buttocks Exercise: Hip thrust
| Trained: | Buttocks, back thighs, lower back |
|---|---|
| Note: | Pelvis stays straight, buttocks push up and tense |
Buttocks Exercise: One leg hip thrust
| Trained: | Buttocks, back thighs, lower back |
|---|---|
| Note: | Push the heel towards the ceiling, tense your bottom firmly, your pelvis stays straight |
