Bigger glutes are in — but so are perkier derrières. For that goal, you need to focus on the “underbutt,” aka “where the lower section of the glutes joins with the upper section of the hamstrings,” says personal trainer Rachel Butler-Green, CSCS.
Commonly called “the glute-ham tie-in,” she adds, it’s “really the muscular development of your glutes that gives you the perky underbutt look.”
But here’s the thing: To get that coveted underbutt crease, you need to gain muscle and lose fat.
The latter will come largely from dialing in your diet, but the following at-home butt exercises will make sure that as the jiggle comes off, a sculpted posterior is revealed.
1. Banded Donkey Kicks
- Loop a resistance band around your feet.
- Get down on your hands and knees, with your hands below your shoulders and knees directly below your hips. Keep your back flat and your neck neutral. This is the starting position.
- Keeping your arms straight, core engaged, and knees bent 90 degrees, lift your left knee off the floor and press the sole of your left foot toward the ceiling, squeezing your left glute at the top.
- Reverse the movement to return to the starting position.
- Do all of your reps, switch legs, and repeat.
2. Weighted Forward Lunges
- Stand tall holding a pair of dumbbells at arm’s length by your sides with your feet hip-width apart. This is the starting position.
- Keeping your chest up, shoulders back, core engaged, and back flat, step forward with your right foot.
- Lower your body until your front thigh is parallel to the ground and your rear knee bends to 90 degrees, hovering a couple of inches off the floor.
- Pause, and then reverse the movement to return to the starting position.
- Repeat, this time stepping forward with your left foot. Continue alternating legs with each rep.
3. Squat Hop
Stand tall with your feet hip to shoulder-width apart and your arms by your sides. This is the starting position.
- Keeping your core engaged and your back flat, push your hips back and drive your arms back as you lower yourself into a half or full squat (thighs parallel to the floor).
- Reverse the movement, driving up explosively as you jump off the ground.
- Land softly, immediately descending into your next rep.
4. Kneeling Leg Circles
- Get down on all fours with your hands under your shoulders and your knees under your hips. This is the starting position.
- Squeeze your left glute as you lift your left leg straight behind you.
- Move your left leg in three clockwise circles, and then three counter-clockwise circles.
- Lower your leg back to the starting position to complete one rep, and then repeat with your right leg.
- Continue alternating legs with each rep.
5. Hip Press Marches
- Lie flat on the ground with your arms by your sides.
- Bend your knees and place your feet flat on the floor, hip-width apart. This is the starting position.
- Keeping your abs engaged and back flat, simultaneously raise your hips and lift your left foot off the floor, driving your left knee up. Your body should form a straight line from your shoulders to your right knee.
- Return to the starting position and repeat with your right leg.
- Continue alternating legs with each rep.
6. Back Leg Raises
- Stand with your feet hip-width apart behind a chair.
- Place your hands on the back of the chair for stability.
- Squeeze your right glute as you lift your right leg behind you as far as it will go without arching your back.
- Return your right foot to the floor and repeat with your left leg.
- Continue alternating legs with each rep or every two reps.
7. Dumbbell Straight Leg Deadlift
- Stand tall with your feet hip-width apart, holding a pair of dumbbells in front of your thighs, palms facing back. This is the starting position.
- Keeping your back flat and core engaged, push your hips back (imagine you’re closing a door with your butt) and lower the dumbbells to mid-shin level, keeping them close to your body. The bend in your knees should only increase slightly — remember, this is a “straight leg” deadlift.
- Pause, and then reverse the movement to return to the starting position.
8. Step Up
- Stand tall in front of a bench or step holding a pair of dumbbells at arm’s length by your sides.
- Place your right foot on a bench so that your hip, knee, and ankle are all bent 90 degrees. This is the starting position.
- Keeping your chest up and shoulders back, push through your right foot to step up onto the bench as you drive your left knee toward your chest.
- Pause, and then reverse the movement to return to the starting position.
- Do all of your reps, switch legs, and repeat.
9. Bulgarian Split Squat
- Stand facing away from a bench, holding a pair of dumbbells at arm’s length by your sides. Place your left toes on the bench behind you. This is the starting position.
- Keeping your torso upright, lower your body down and back until your right thigh is parallel to the ground. Don’t let your right knee travel past your right toes or your left knee to touch the ground.
- Pause, and then reverse the movement to return to the starting position.
- Do all of your reps, switch legs, and repeat.
10. Single-Leg Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in your right hand at arm’s length by your side. Extend your left arm out to the side.
- Shift your weight onto your left foot and lift your right foot off the ground slightly behind you. This is the starting position.
- Keeping your left leg slightly bent, your back flat, and your core engaged, push your hips back and lower the weight until your torso is nearly parallel to the floor, raising your right leg behind you. Keep the weight close to your body throughout the move.
- Pause, and then reverse the movement to return to the starting position. Do all of your reps, switch sides, and repeat.
The post 10 “Underbutt” Exercises for a Perkier Derriere appeared first on The Beachbody Blog.
0 Comments