There are tons of unnecessary exercises for the buttocks that can be found on the net. Endless articles about exercises only confuse, and you need to know only 20 exercises that will make your buttocks perfect!

Even if you choose 5 that you personally liked, the result will not keep you waiting.

➜ 1. Lunges with the foot forward

Leg forward lunges are one of the most effective exercises for your buttocks. It’s very simple – stand up straight, put your hands on your hips. Take a big step forward, bending your knee at a 90 degree angle. Return to starting position. Repeat the exercise 15-20 times for each leg.

➜ 2. Leg lunges to the side

Very similar to the first exercise. The difference is that the lunge is done to the side. You take a step to the side – to the left (for the left leg) and to the right (for the right leg). And squat on the supporting leg, ideally to an angle of 90 degrees.

➜ 3. Back lunges

Again, this exercise is similar to the previous ones. Instead of a forward lunge, you lunge backward. Most likely at first, you will do this exercise more slowly than the others – it is more difficult to maintain balance.

➜ 4. Squats

This exercise is one of my favorites. Stand up straight, keep your hands in front of you. Begin to squat as if you were sitting on a chair, but keep your back straight. Stop when your thighs are parallel to the ground and your knees are bent at a 90 degree angle. If it’s hard for you, hold on to the support with your hands – this will help maintain balance.

➜ 5. Running

Running is not only good cardio! And also an excellent exercise for your buttocks. A good jog or even a brisk walk will help tone your buttocks.

➜ 6. Leg and hip raises

Lie on your back, put your legs straight. Raise one leg up, but do not bend it at the knee. Then, leaning on your palms and arms, lift your hips and torso into the air. Stay in this position for 5 seconds. Repeat the exercise 10-15 times for each leg. You will feel the result of this exercise immediately! Plus, it’s a good workout for the heart.

➜ 7. Step aerobics

Just two simple movements will make your buttocks perfect. Rise to the platform and get down from it. It is best to practice with rhythmic music. If you especially liked this exercise, you can do it while watching TV.

➜ 8. Ballet

Have you ever seen a ballerina with saggy buttocks? Of course not! Because many basic ballet positions and movements involve the muscles of the buttocks. You do not believe? Then download the ballet training of the retired ballerina and the result will not keep you waiting.

➜ 9. Jump rope

Jumping rope is a great exercise to help tone your buttocks. The main thing is to try to jump higher. Jumping with your feet slightly off the floor is not as effective.

➜ 10. Raising the leg lying to the side

This is a good exercise for the buttocks! Lie on your side, try to lie flat, lean on your elbow. Slowly lift one leg without bending it at the knee. Hold it for 15 seconds, then slowly lower it. Repeat 15 times for each leg.

➜ 11. Tilt and swing back (swallow)

Stand up straight, feet together, hands on hips. Then bend your body forward, while moving your leg back. Then straighten your arms – this will help you keep your balance. At first glance, the exercise may not seem so difficult, but believe me, this is only at first glance. You will immediately feel the tension of the gluteal muscle. Repeat the exercise 10 – 12 times.

➜ 12. Raising the leg forward

Starting the exercises, stand up straight, put your hands on your hips. Keeping your leg as straight as possible, begin to slowly lift it up. When the leg is at the level of the thigh, hold it in this position for 15 seconds. Lower your leg slowly. Repeat the exercise 12-15 times for each leg.

➜ 13. Raising the legs back and side (diagonal)

Stand up straight. Hands on hips. Slowly move your leg back and to the side, diagonally. Stay in this position for 15 seconds, then slowly lower your leg. If you can’t keep your balance, lean on the back of a chair. Repeat the exercise 10-15 times for each leg.

➜ 14. Orbitrek

This is my favorite machine in the gym. Why? Because for an hour or even half an hour of training on this simulator, all your muscles are included in the work (including the gluteal muscle). Plus it’s a great workout for the heart.

➜ 15. Stepper

Here is another machine that you will find in the fitness room. It is ideal for increasing the tone of the buttocks, in addition, it gives an excellent cardio load. True, people who have weak knees are not recommended to use this simulator.

➜ 16. Side lunge with squat

Stand up straight, keep your hands straight in front of you. Take a step to the side and squat on that leg, bending your knee at an angle. 90 degrees. Do 10-15 times for each leg.

➜ 17. “Light” bridge

Lie on your back, arms at your sides. Leaning on your hands, lift your hips and body to the top. The knees are bent. Hold this position for about 15-20 seconds, longer if you can. Repeat 12-15 times.

➜ 18. Lying emphasis, “Board”

Lie on your stomach on the floor. Leaning on your elbows and toes, lift your torso off the floor. Pull in your belly. Keep your legs straight. Stay in this position for as long as you can. If you find it very difficult at first, you can lean on your knees instead of socks. Can you stay in this position for a minute? Two? Test yourself! Moreover, at this time you not only improve your buttocks, but also train your abs.

➜ 19. Raising the bent leg back and up

This is a great exercise for the gluteal muscle. Get on your knees, rest your arms bent at the elbows on the floor. Raise the leg bent at the knee as high as possible. Imagine that you want to touch the ceiling with the sole.

➜ 20. Cycling

Cycling is a great workout for your buttocks, and it doesn’t matter if it’s a bike or an exercise bike – the result is almost the same. Beautiful buttocks and pumped up legs are guaranteed to you. If you ride on the streets, don’t forget to wear a bicycle helmet – safety is the most important thing.