Great Butt Exercises - Tone & Tighten Your
A question I am frequently (okay, daily) asked is, "What is
the best exercise I can do for my butt?" In my opinion, there
is nothing better you can do for your butt than lunges. They target
your glutes, hamstrings and quads, and can easily be modified for
beginners to advanced exercisers.
If lunges are new for you, begin with a reverse
lunge. Start with your feet together. Step back with your
left leg. Bend both knees. The right shin should remain a straight
line with the right ankle. The left knee should go straight down
and almost touch the floor. Press through the right heel as you
come up and bring feet back together. Now repeat with the other
leg. Perform 12 repetitions per leg, and work up to 3 sets per workout.
Feel free to hold on to something sturdy for support if you need
to at first. Then, as you get stronger and more stable, you can
do these lunges without the extra support. Try adding dumbbells
at your side or a barbell across your shoulders for an increased
As you get stronger and want more of a challenge, you can progress
to a walking
lunge. These require more stability, strength and balance
than reverse lunges. Start with your feet together. Place your hands
on your hips or by your sides if you are holding dumbbells. Step
forward with a large step and bend both knees. Your front shin should
remain a straight line with your ankle. Your back knee should almost
touch the floor. As you are pushing up and at the top of your lunge,
lunge forward with the other leg, repeating the same movement. Continue
with this sequence, alternating from one leg to the other until
you have finished 12 reps per leg.
Some tips to keep in mind:
- Keep a straight back, do not arch!
- Keep your head and chest up.
- Never let the knee of your front leg go past your toes.
- Your back heel should raise off the floor as you descend, but
your toe should stay on the floor.
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