Japanese Butt Toning Exercises

You don't have to be Japanese to borrow exercises from Japanese sports and martial arts that firm your rear end. The Japanese arts of sumo wrestling has inspired weight lifting exercises that target the butt. Various Japanese martial arts require butt strength for stances and kicks. Doing exercises from these disciplines will strengthen and tone the glute muscles of your butt.

Sumo Deadlift

The sumo deadlift is a weight lifting exercise inspired by the leg position assumed by sumo wrestlers. Sumo wrestling is one of Japan's most popular sports. The sumo deadlift uses a barbell to target your lower back and glutes. To perform this exercise, stand in sumo position with your heels slightly wider than shoulder-width apart and your toes turned out to 45 degrees. Hold a barbell in front of you with your arms straight. Bend your knees with your back straight and lower the barbell almost to the floor, then stand up straight.

Sumo Squats

Sumo squats are a similar exercise to the deadlifts, but the feet are closer together and the barbell goes across your shoulders. This exercise works your glutes and quads. To do a sumo squat, assume a narrow sumo position with your heels shoulder-width apart and your toes turned out. Hold the barbell on your back and straighten your spine. Bend your knees to squat down until your thighs are parallel to the floor. Keep your knees in line with your feet. Stand back up to complete a sumo squat.

Kenjutsu Lunge

Kenjutsu is a Japanese style of sword fighting using a katana. Kendo is the sport version of katana fighting. Kenjutsu is the martial art. Both styles utilize a quick forward lunging movement to stab an opponent. You will also see this move in Western fencing. This move strengthens and tones your glutes and legs, says Kenjutsu instructor Donivan Gillis. To perform a Kenjutsu lunge, step forward with your right foot and turn your left foot out to at least 45 degrees. It may turn completely to the side or even rotate to point behind you depending on how far you step forward. Straighten, but do not lock your left leg. Bend your right knee until your groin is about 6 inches from the ground. If you had a katana, you would extend it to thrust at an opponent in front of you, but this is not necessary to tone your butt. Then, step your right foot back quickly and repeat on the left.

Horse Stance

The horse stance is a basic stance used in many Japanese martial arts, the most popular of which is karate. In Japanese, it is called kiba-dachi. The horse stance differs from the other exercises listed here because it is a static stance. You hold the position without moving for one minute or much longer. Different schools may teach the horse stance with variations, but the horse stance has some things in common everywhere: a straight back, parallel feet, bent knees and a relaxed body. To perform a horse stance, stand with your feet greater than shoulder-width apart. Tuck your tailbone and squeeze your glutes. Bend your knees as low as you can, but do not drop your butt below your knees. Look forward, squeeze your glutes and hold.