7 Exercises to a Round and Lifted Butt

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Doing squats to form a rounder butt is a great exercise. But what if you change and add other exercises to your routine that will help you effectively lift your butt? Read the article below to learn new ways of working out the gluteus and hamstrings.

For each exercise, you need to do 3 sets of 10 repetitions for five days a week. Go up to 15 reps when you feel ready.

Here are the 7 exercises:

  1. Marching Hip Raise

Starting position – First, lay on your back with your knees bent and your feet need to be flat on the floor.

  • Then, by lifting your hips from the floor, make a straight line from your shoulders to your knees.
  • Lift one leg from the floor, but do not move your hips down.
  • Throughout your whole movement, your hips and torso need to be kept as a square.
  • Do not push through the toe. Instead, push through the heel.
  1. Single-Leg Hip Raise

Starting position – Lie on the ground, keep your knees bent, your feet flat on the floor hip-width apart, and put your hands at the sides.

  • Push one leg up and straighten completely.
  • By engaging your abs, press the bottom heel into the floor.
  • Then, drive your hips upwards and accomplish the move by squeezing the gluteus.

Repeat this exercise 10 times.

  1. Swiss-Ball Hip Raise and Leg Curl

Starting position – Lie down on the ground with your back flat and rest your legs on top of a Swiss ball.

  • Push the ball slightly away from you with your feet until your legs are straight with your ankles on top of the ball.
  • Your shoulders need to be on the floor, and while pressing the ball with your feet, raise your hips off the floor.
  • In this position, bend your knees and pull the ball toward you.
  • Keep repeating as far as comfortable.
  • Get back to the starting position and repeat.
  1. Barbell Deadlift

Starting position – Set up a barbell with wanted weights, put them in front of you on the floor and stand in a straight position.

  • Bend your knees and hips and then grab the barbell with an overhand grip about twice as wide as shoulder-width.
  • Now, stand and lounge your hips forward, squeeze them, and keep your lower back straight.
  • Take a break for a moment and then get back to the starting position.
  • Keep your barbell closer to your body.
  • Keep in mind that you shouldn’t overload the barbell to prevent back injuries.
  1. Dumbbell Deadlift

Starting position – with grabbing a pair of dumbbells and hold them in front of the thighs at arm’s length.

  • Keep your knees slightly bent and feet at hip-width apart.
  • Do not move your knees and bend at your hips until your torso is parallel to the floor.
  • Take a break for a second and then push your hips forward.
  • Squeeze your gluteus tightly and get back to the starting position.
  1. Single Arm Dumbbell Swing

Starting position – Stand straight with your feet at shoulder-width apart.

  • Hold a dumbbell in front of the hips.
  • Slightly bend your knees and bring the weight between your legs.
  • Push your hips back and lounge them forward to sway the weight forward.
  • Stop when it gets between the chest and stomach height.
  • While swaying, keep your knees slightly bent.
  • Push your hips back and continue to move back and forth.
  1. Clamshell

Starting position – lying on the side with your legs stacked and knees bent at a 45-degree angle.

  • Steady your frame by using your top arm.
  • Engage your abs by pulling the belly in.
  • This way you will stabilize the pelvis and the spine.
  • Lift the upper knee as high as you can.
  • Do not move the lower leg off the floor.
  • Get back to the starting position and repeat.
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