10 butt exercises that you should do at home to get bubble butts

 Exercises to get a bigger butt.

Hip bridge||  Squats|| Jumping squats||Deadlift||Walking Lunges||Fire hydrant||curtsy lunges||Donkey kick||Kickback||Frog kick||

“Maintaining strong glutes is essential for the body to operate and function properly as a whole,”

Your backside boasts the largest muscle groupTrusted Source in your body — your glutes. Known for their power and strength, your glutes actually consist of three separate muscles — the gluteus maximus, gluteus medius, and gluteus minimus.

“When your glutes are weak, the hip flexors, which are the glutes' opposing muscles, will begin to overpower, pulling the body forward and creating bad posture and lower-back pain.” Doing regular butt exercises can help prevent dead butt syndrome."

You don't need to be in a gym or a bootcamp class to engage your glutes. Here are 10 butt workouts which you can easily do at home in your own comfort zone to get a bubble shaped butt. So what are you waiting for let's get started...

Total time: 15-20 minutes

Equipment you needed: dumbbells, yoga mat, resistance band.

10 butt exercises that you should do at home

1. Hip bridge:

The glute bridge exercise is a versatile, challenging, and effective exercise. It’s an excellent addition to any workout routine, regardless of your age or fitness level. This workout move targets the back of your legs, or posterior chain. The prime movers in your posterior chain include your hamstrings and glutes.

These powerful muscles span your backside and are responsible for producing the majority of the power that your lower body generates. Because they are so powerful, they require a lot of energy to operate. In other words, you burn a hefty dose of calories when you include them in aerobic exercises such as running and biking. This may appeal to those that aspire to achieve fitness goals like gaining strength, losing weight, or trimming up.

How to do:

1) Start lying flat on your back, your knees bent and your arms in low V by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your butt.

2) Push through your heels to lift your hips up while squeezing your glutes. Try to create one diagonal line from your shoulders to your knees.

3) Pause for 1-2 seconds, then lower back down. "To get the most out of this simple move, you have to take it slow.

That's 1 rep, do 10. Repeat for 3 sets total.

If you want to do it more intense then add some weight. Put dumbbells in your pelvic area hold it with hand then do it.

2. Squats:

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.

You may think of squats as booty-builders, but their benefits go far beyond your peach. They strengthen pretty much every muscle in your lower body, including your quads, hamstrings, and calves. They also fire up your core.

How to do:

1) Maintaining a wide stance, place your feet squarely under the bar and lift it from the rack using the legs. Keep the weight centered; do not lift from your heels or toes.

2) Slowly bend your knees while keeping your torso erect. Do not lean forward. Keep your hips under the bar at all times. At the bottom of your movement, the angles of your knee joint and hip joint are nearly equal.Never relax or drop to the bottom position. Maintain constant, slow, and controlled muscle tension. Inhale as you lower.

3) Slowly return to starting position while keeping your torso and back erect and hips under the bar.3 Exhale as you push through your heels and stand tall. 

4) Repeat as many times as desired for a set. Try one to three sets of six to 10 squats to start.

5) At the end of the exercise have your spotters help to guide the bar back to the rack.

Squat exercises can be done with or without weights. Either way will benefit you, and by adding weights will lead to improvements to overall muscle mass. However, if you do use weights be sure to squat correctly to avoid injury.

3.) Jumping squats:

Squat Jumps are a powerful, plyometric exercise that strengthens your entire lower body and increases your heart rate for a significant calorie burn. Squat Jumps target quads, hamstrings, glutes and calves while also toning the ab and back muscles. ... Squat jumps are a plyometric exercise.

Jump squats are a high-intensity plyometric exercise that are excellent for building explosive power, conditioning the muscles and joints of the lower body and increasing the height of your vertical jump. Because of their difficulty, jump squats should be performed correctly to prevent injury and get the most out of the exercise. Before performing jump squats, you should familiarize yourself with basic takeoff and landing position, correct jumping technique and the mechanics of creating and absorbing force.

How to do:

1) Stand with feet shoulder width and knees slightly bent.

2) Bend your knees and descend to a full squat position.

3) Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.

4) Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.

5) Upon landing immediately repeat the next jump.

Do it for atleast 1 minute.

4.) Single leg Deadlift:

The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press.

Deadlifting can increase core strength, core stability and improve your posture. Deadlifting trains most of the muscles in the legs, lower back and core. These are all muscles responsible for posture, which will help keep your shoulders, spine, and hips in alignment.

How to do:

1) Hold a dumbbell in each hand.

2) Keeping your back straight and gaze straight ahead, put your weight into your right leg.

3) Begin to hinge at the waist, keeping your right knee soft.

4) Hinge forward, taking your left leg up and back until your body forms a straight line from head to toe.

5) Ensure that your hips stay square to the ground and your chest stays proud throughout the movement. The dumbbells should hang down in front of you.

6) Return to start and repeat.

Complete 3 sets of 10–12 reps on each leg.

5.) Walking lunges:

Walking lunges function as an excellent exercise to target all the major muscle groups of your lower body while simultaneously improving your balance and core strength. This movement is familiar to most people—it involves taking wide forward steps, bending both knees, and lowering your back knee to the floor while keeping your torso upright and tall.

Walking lunges challenge your entire lower body and core, making them an excellent movement to incorporate into just about any workout, from warm-up to strength training routines. Specifically, you can expect to "feel the burn" in your quadriceps, hamstrings, glutes, and calves, while also feeling engagement through your abdominals and low back.

How to do:

1) Stand upright with your feet shoulder-width apart and hold dumbbells on your hands .

2) Step forward with your right leg, placing your foot down as if you were setting up a static lunge, flexing your knees (90°), and dropping your hips. 

3) Lower your left knee toward the ground. Just before it makes contact with the floor, drive up and forward through your right leg, stepping into a lunge on your other side.

4) Return to start and repeat.

complete 3 sets of 20 reps on each leg.

6.) Fire hydrants:

Fire hydrants can also be done as a warm-up or burn out exercise. Even if you don’t have a band, this exercise gets intense pretty quickly. Imagine how much glute activation and stimulation you can get when you also have a band wrapped around your legs!

Keep these tips in mind when doing fire hydrants to ensure you really feel the burn:

How to do:

1) Wrap the band around your thighs and above your knees

2) Kneel down in a quadruped position; make sure the knees and hip are stacked on top of each other, as are the shoulders and wrists

3) Engage your core and avoid letting your lower back arch

4) Inhale, then exhale and press into the hands and left foot as you lift your right leg off the ground

5) Keep the knee bent while lifting and try to keep your right hip flexor pointing toward the ground; this helps you to better isolate the glutes

6) Hold the top position of this exercise and squeeze the glute a the top of the movement

7) Slowly lower the leg back down as you inhale.

Complete 3 sets of 15 reps on each leg.

7.) Curtsy lunges:

Although squats, deadlifts, and lunges are considered the “kings” of leg exercises, there’s another move you shouldn’t neglect: curtsy lunges.

This exercise recruits and emphasizes muscles that are often underutilized, making it a great addition to your workout routine. Read on for the why and how.

The curtsy lunge targets the main muscles involved in a lunge — the quads and glutes — but also engages some additional movers. When your leg crosses back and around, the gluteus medius on the stationary leg fires up. The hip abductors — which bring your thighs together — are also engaged.

How to do:

1) Stand straight with your feet shoulder-width apart.

2) hold dumbbells on both hands down and move your right leg diagonally behind towards your left side.

3) Bend your knees until your thighs become parallel to the ground.

4) Push your right foot and return to the starting position. Repeat this on the other side. This is one rep.

Complete 3 sets of 15 reps on each leg.

8.) Donkey kick:

Donkey kicks are great for both stability and toning, Ray says. They target your gluteus maximus—the largest of your three glutes muscles, and the bulk of your booty. They also work your core and shoulder muscles, since your entire body has to remain stable while your leg lifts.

They work the muscles around your hip flexors, your abs, arms, calf muscle, and Achilles' tendon—so really the whole body if you really focus on control and balance in movement.” What makes the beautiful, ballet-esque donkey kick transform into a clumsy donkey, though, is mainly through issues with balance and focus.

How to do:

1) assume the starting donkey kick position on all fours. 

2) secure a looped resistance band around your right palm and right foot. maintaining tension through the band.

3) lift your right leg through and up at a 90-degree angle, pushing through behind you with your heels. 

4) stop once you feel the urge to arch your back or rotate your hips. 

5) pause for a single count then lower back to your starting position. This is one rep.

Complete 3 sets of 15 reps on each leg.

9.) Kickbacks:

Kickback exercise targets primarily your gluteus maximum and hamstrings. But it also engages gluteal medius and minimum. Your core also gets engagement to stabilize and maintain the balance of your body throughout the movement.

Shape and firm up those glutes with this move that’s also a great training exercise for running or skiing.

While you should focus on form, if you’re ready to take this to a new stage, you can focus on intensity and burn.

How to do:

1) Kneel on the floor or on an exercise mat with your arms extended in front of you. You should be in a kneeling push-up position with your arms shoulder width apart. This is the starting position.

2) Lift your right leg until your hamstrings are in line with your back. Contract your glutes while performing this part of the exercise and hold the contraction at the top for a second.

3) Return to the starting position and repeat the process with your left leg.

4) Alternate legs until you have complete the number of reps in your set.

Complete 3 sets.

10.)Frog kick:

The powerful frog kick is the major action that propels your body through the water. Because your legs do most of the propulsion work, your hamstrings and inner thighs get a good workout. While bending your knees toward the torso, the hamstring muscles and hip flexors work together to support the action.

This exercise targets your glutes and it's also good for your lower back lay on your stomach with your knees bent in a park squeeze your heels.

How to do:

2) Start lying on your stomach. With your knees touching the ground, bend your knees to lift your feet up and behind you, keeping the soles of your feet touching together. You’ll need to spread your knees wide apart to do this.

2) Keeping your core/abdomnials tight, press your feet together firmly and try to raise them vertically up! Your knees should come off the ground by even up to several inches, and you’ll need to really squeeze your buttocks to get your feet up.

3) Squeeze squeeze squeeze at the top! The range of motion may not be that large, but you should feel a good burn in your glutes. Lower the feet back down, without touching your knees to the ground this time.

5) Squeeze your glutes to lift your feet back up for another rep. Repeat. You can do fast pulses or slow and powerful reps – experiment with this one to see what burns best.

Complete 3 sets of 30 reps each.

Ankle weights can be added if you want to make this one harder, and I highly recommend it. Feel free to trade a higher number of reps for a low-rep, weighted version. Your glutes will be looking fab in no time.