“The glutes” they’re one of the most important muscle groups found in our whole body, without them we wouldn’t be able to walk, run, or jump, and we would also have a serious case of flat pancake. And we all know that nobody wants to see a flat butt, not guys and not girls.
In this article, we will share with you some great buttocks workouts you can do at the gym to get a bigger rounder butt:
Table of Contents
Buttocks Workout #1: Floor Hip Extensions
Primary Muscle: Buttocks
Secondary Muscle: Abs & Quad
Equipment Required: Exercise Mat
Step 1: Kneel on one leg with your elbows or hand on the floor and your forearms straight.
Step 2: Tuck your opposite leg under your chest.
Step 3: Move your tucked leg to the rear until your hip is fully extended.
Buttocks Workout #2: Floor Hip Abductions
Primary Muscle: Abductors
Secondary Muscle: Quad & Buttocks
Equipment Required: Exercise Mate
Step 1: Lie on your side with your head and shoulders in line.
Step 2: lift your leg to an angle of 70 degrees (at the most) off the floor, always keeping your knee extended.
Step 3: Return to the starting position and repeat as many times as desired.
Buttocks Workout #3: Bridging
Primary Muscle: Buttocks
Secondary Muscle: Abs & Hamstrings
Equipment Required: Exercise Mat
Step 1: Lie on the floor with your entire spine in contact with the floor. And place your hands next to your hips on the floor and make sure you flex your knees to 90 degrees.
Step 2: Lift your buttocks off the floor, pushing with your feet as high as you can.
Step 3: Hold the position for 2 seconds and lower your pelvis without putting your buttocks back on the floor.
Step 4: Immediately repeat.
Buttocks Workout #4: One Leg Cable Kickback
Primary Muscle: Buttocks
Secondary Muscle: Hamstrings
Equipment Required: Cable Machine
Step 1: Place a resistance band around one of your ankles and attach the other end to a low cable pulley. Now stand in front of the weight stack and grasp the edge of the machine to support yourself.
Step 2: Tilt your pelvis forward.
Step 3: Bring your leg back.
Buttocks Workout #5: Machine Hip Extensions
Primary Muscle: Buttocks
Secondary Muscle: Abductors
Equipment Required: Machine
Step 1: Grasp the handles of the machine, place one foot on the footplate and bring you opposite leg slightly forward, with the pad halfway between knee joint and ankle. Bench forward slightly
Step 2: Inhale and move your thigh to the rear until your hip is fully extended backward (Hyperextension).
Step 3: Hold This peak contracted position for 2 seconds and return to the starting position.
Step 4: Exhale as you complete the extension.
Buttocks Workout #6: Cable Hip Abductions
Primary Muscle: Abductors
Secondary Muscle: Buttocks
Equipment Required: Cable Machine
Step 1: Attach a low pulley to your ankle.
Step 2: Grasp the edge of the machine with your opposite hand to stabilize your body.
Step 3: Raise laterally your leg as far as you can.
Buttocks Workout #7: Standing Machine Hip Abductions
Primary Muscle: Abductors
Secondary Muscle: Buttocks & Hamstrings
Equipment Required: Machine
Step 1: Place one foot on the footplate and place the outer side of your other leg against the pad below your knee (Close to your ankle).
Step 2: Move this leg as high to the side as possible.
Step 3: Note the abduction is limited because the neck of the Femur (Thigh Bone) is rapidly stopped on the rim of the cup into which the femur fits at the pelvis.
Buttocks Workout #8: Seated Machine Hip Abductions
Primary Muscle: Abductors
Secondary Muscle: Buttocks & Hamstrings
Equipment Required: Machine
Step 1: Sit at an abductor machine.
Step 2: Slowly force your legs apart as far as comfortable possible.
Step 3: Return to the starting position and repeat as many times as desired.
Buttocks Workout #9: Back Extension
Primary Muscle: Buttocks
Secondary Muscle: Hamstrings & Lower Back & Abs
Equipment Required: Roman Chair
Step 1: Lie face down on the roman chair with the ankle supports properly.
Step 2: Start with your thighs flexed and raise your upper body.
Step 3: Be sure to assume the proper arched position to reduce the chance of injury to the lower back.
