Compound lower body exercises like quadruped extensions, squats, lunges and step-ups all target the butt. While these exercises do the job, sometimes you need to shake up your workout to continue seeing results. To create a fresh butt workout, change your routine by adding weight, changing the angle of the movement or performing the exercise on an unstable surface.
Partner Bodyweight Squats
Grab a friend for this butt workout. Stand with your feet shoulder-width apart. Face your partner with approximately an arm's length of distance between you. You and your partner should both reach out, grasping each other's forearms, close to the elbow. Simultaneously, you should both begin the downward phase of the squat, pushing your hips backward while lowering yourself toward the floor. As you sit back into the squat, both of you should lean back slightly, using the other for support and to prevent you from falling. This allows you to move deeper into the squat while remaining stable. When your thighs are parallel to the ground, reverse the movement and return to standing. Repeat the exercise 10 to 15 times.
Side Step-Up
Rather than performing a more traditional front step-up, turn the step-up motion to the side so that you're moving laterally onto the bench. This will target your outer thighs, along with your butt. Hold a pair of dumbbells and stand with your right side adjacent to a bench. Pick your right foot up off the floor, and draw your knee up and out until you can place your right foot solidly on top of the bench. Press your right foot down into the bench and use your force to extend your right knee and lift your body upward until you can place your left foot on the bench next to your right foot. Reverse the movement, returning the left foot, then the right foot, to the floor. Repeat 10 to 15 times before performing the exercise while leading with your left foot.
Buns of Steel
Add weight to the quadruped extension exercise to perform the buns of steel workout. You'll really feel the burn in your butt. Kneel on your hands and knees on the floor. Your palms should be directly below your shoulders and your knees directly below your hips. Place a dumbbell on top of the exposed knee joint of your left leg and bend your knee slightly to hold the dumbbell in place. From this position, flex your left foot and hinge your left hip upward until the bottom of your left foot points directly at the ceiling. Lower your leg back to starting and repeat the exercise eight to 12 times before switching legs.
Explosive Lunges
If you thought lunges were difficult, wait until you try explosive lunges. Stand with your feet hip-width apart. Step your right foot forward approximately 3 feet, keeping your torso centered between your legs. Bend both knees and lower your torso toward the ground until you form a 90-degree angle at both knee joints. From this position, explosively jump up into the air and scissor your legs so that you land with your left foot forward and your right foot back, bending your knees to absorb the impact as you land. Lower yourself into a lunge, then jump up again, scissoring your legs back to the starting position. Repeat the lunge six to 10 times on each leg.
References
- "Fitness" magazine: Our Top 10 Exercises to Tone Your Butt, Explosive Lunge
- American Council on Exercise: Partner Assisted Bodyweight Squats
- Exercise.com: Single Side Step
- Exercise.com: Buns of Steel
- American Council on Exercise: Best Butt Exercises -- Exclusive ACE Research Announces Most Effective Gluteus Maximus Training
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