Exercises Scientifically Proven to Work Your Butt

1 his best year of butt – the most effective exercises of ass

Getty Images / Adrianna Williams

If you are looking for the most effective exercises of ass, the American Council on exercise has the answer for you. They have commissioned a study to determine which exercises target the glutes in the most effective way and the movement below highlight the best moves to the rear. Many of these exercises target the other muscles in the lower part of the body, making this a great training of lower body.


Consult your physician before trying this exercise if you have any injuries, diseases or other conditions and modify any exercise that causes pain or discomfort.

Necessary equipment

Various weighted dumbbells and a stage or platform.

As a

Heating with 5 – 10 minutes of cardio – light.

Perform this exercise in a circuit style, doing an exercise after another with little or no rest between exercises.

Complete the circuit 1 – 3 times.

Click on the pictures / link to see the detailed instructions for each financial year

2 the squat

Squats with weights. Paige waehner

Squats are probably the best exercise of the lower body, there is, in my humble opinion, and not just because they work the glutes, while completely do. I love that you are so functional, aiming at all the muscles in the lower part of the body and imitating a movement we do all day.

Such as: holding weights in each hand – I like to go heavy here, and you can also keep the weights on the shoulders if you want. Start with your feet about hip distance apart. Bend your knees and bend in a occupies, sending the hips back behind you as you’re going out of your ass. Go as low as you can, then push back to start and repeat for 8 to 16 repetitions.

Useful hint: think to send your ass back to you when you squat, with emphasis on their buttocks and thighs instead of on your knees.

3 lunges

Paige waehner

There is probably no greater than lunges exercise for the buttocks, which is one reason why nobody likes to do them. The great thing about lunges is working with it, not only the buttocks. If you focus while you are doing them, you will feel the gluten of the leg in front, working in conjunction with the quad of the back leg. Add heavy weights and you have a great gluten exercise.

Such as: be in the position of division, feet about 3 or more feet away and holding weights. Bend both knees, reducing in a riding arena, keeping the knee from front to back of the toe. Get up and go back and repeat before switching sides. Repeat for 8 to 16 repetitions of each side.

Useful hint: if lunges hurt his knees, try one of these alternative lunges.

4 ball one leg squat

One leg squat. Paige waehner

If you feel that you and lunges are great for the glutes, weight until you try these leg squat. Whoa! The idea here is to maintain the squat shallow – you will find that you can ‘t go so far as to do regular fast mad. In addition, keep your weight in your heels to really achieve the buttocks.

Such as: with a ball behind the support, leaning against it and lift one foot off the ground can you or lift it completely from the ground or slightly can rest the foot on the floor for the balance. You can also hold weights, if you can make the position safely. With the weight firmly on the heel, bend the knee in a occupies only going as far down as safely as possible. Press up and repeat for 8 to 16 repetitions before switching sides.

5 step ups.

Ups of step. Paige waehner

I really love step ups to target the glutes and you will really feel this movement if you use a step or a high platform where your knee starts in an angle of 90 degrees. You can use a bank in the gym for that, but if that is padded, you will want to be very careful not to fall.

Such as: hold weights (I like more heavy for this year) and the cart in front of a stage or platform. Put your right foot in step and pressing with the step of leap above for the stage, bringing the left foot to the right side. Briefly, to touch the toes left to step and then step down, keeping the right foot step. I would also like to add a small occupies in the lower part, only a year in gluten bonds. Repeat for 8 to 16 repetitions and switch sides.

Useful hint: press through the heel of the foot on the step to really involve the buttocks.