Best Exercises & Tools to Get Your Butt into Shape

Who doesn’t want to have a great butt?

It doesn’t matter if you’re a girl or guy, having a good butt is looked at as a valuable asset. Make no mistake about it though; a great butt is for more than just turning heads. What are you doing to ensure you are strengthening your glutes?

Let’s take a look at the best exercises you can do for your butt. We’ll also talk about an important tool that you can use to burn fat around your butt and thighs.

Why Your Glutes Are So Important

As mentioned above, your butt isn’t just for show – It’s an important muscle! Here are the top 3 reasons why the glutes are so important.

  1. Promotes Proper Movement
  • Your glutes play a role in all movement.
  • Think about it. Every time you kneel, turn, or bend, your glute muscles are involved.
  1. Supports Other Exercises
  • Strong glutes make other exercises easier.
  • Having strong glutes also ensures more power and drive with big compound movements such as the squat and deadlift.
  1. Reduces the Risk of Injury
  • Weak glutes can be a hazard for your health. Strong glutes ensure proper posture and decrease the risk of injury from falling.
  • What’s more, strong glutes can ensure you don’t injure yourself during compound movements. If you have weak glutes, there’s a higher chance of muscle compensation and straining.

Best Butt Exercises

Here are some of the best glute strengthening exercises. We’ve included a “how-to” video for each as well as the most important notes about performing the movement.

Glute Kickback (Also known as the Donkey Kick)

  • Keep the knee of whichever side you are starting with off the ground for the entire set. When you bring your knee back down, do not let it drop. Keep it hovering until the set is over.
  • It is important to engage the core throughout the movement to encourage proper form.
  • You can perform this same movement on a Glute Kick machine. Be sure to drive with the heel, not the ball, of the foot.

Bridge

  • Do not squeeze your quadriceps (front of the thighs) – The squeeze should come from your glutes. Squeeze your butt together to raise your hips off the ground.
  • Keep your core engaged throughout as well. This will help with maintaining proper form.
  • Pause at the top then slowly return to the starting position (unless you are doing a conditioning workout as mentioned in the video).

Step Up with Knee Raise

  • Try moving slowly at first. Give yourself a chance to feel the muscles working. When you can feel the glute muscles contracting as you slowly step up, pay close attention to it. You will want to focus on contracting the muscles as hard as possible.
  • Again, keep your abdominals engaged throughout. This is especially important during the stepping up portion of the movement.
  • Pause at the top and before you lower your foot down, make sure your glutes are still engaged.

Support Fat Loss & Muscle Building with Weight Loss Clothing

Along with strengthening, do you want to lose body fat from your butt and thighs? One great tool you can try to increase fat burning is weight loss clothes such as the sauna suit and neoprene weight loss suit. Worn during your workout, neoprene sauna suits have been shown to provide the following benefits:

  • Burns up to 13% more calories during exercise
  • Elevates EPOC levels up to 22% for hours after your workout (Calories you burn after you stop being active)
  • Produces a greater overall weight loss of up to 40%! (1, 2)

Conclusion

If you want to build a great looking butt, try following the exercises mentioned above. We’d recommend performing them twice per week, increasing the difficulty as you progress. Wearing weight loss clothing such as a sauna suit will help you burn more fat during your glutes workout. If you decide to wear a neoprene sauna suit during your workout, we’d recommend starting out at 10 to 15 minutes and working your way up from there.

Let us know about your results!

REFERENCES

  1. Dalleck, Lance. (2015) “Acute Benefits of Exercise with the Kutting Weight® Sauna Suit: Technical Report” Gunnison, CO. Western State Colorado University.
  1. Dalleck, Lance. (2015) “Chronic Health and Performance Benefits of Exercise with the Kutting Weight® Sauna Suit: Technical Report” Gunnison, CO. Western State Colorado University.

 

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

2018 The Year of YOU!

Happy New Year!  Now that the month of feasts with family and friends is over, it’s time to focus once again on our fitness goals and determine out how to sculp ourselves into the image we desire. We’ve all got...

The Benefits of Using Saunas and Sauna Suits

Saunas and Sauna Suits Who doesn’t love spending a few minutes in a sauna or steam room after a challenging workout?  Your body and your mind relax, the tension in your muscles goes away, your sinuses clear up, and you...

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Featured IN