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The Top 5 Exercises for a Better Butt!

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Nov 15 5 minutes read

So... it’s a better looking, stronger butt you want?

We’ve got you covered! 

Did you know a better butt has more benefits than just looks?

Having strong, muscular glutes (butt) has been shown to:

  • Improve workout performance (speed, strength, power, endurance, etc)
  • Significantly decrease injury and pain (especially low-back pain)

Yes, a good looking back side is going to help you reach your fitness goals through helping you have better workouts. 

If your body is the car, your glutes are the engine. 

Your glutes are one of the biggest muscles in your body and assist you during almost every movement in the gym.

They help you run faster, jump higher, squat and lunge more weight, support your posture during exercises like push-ups, and much more. 

This means they're going to help you increase your overall strength, shred fat, and move you closer to your fitness goals. 

The next benefit of having strong, good-looking glutes is injury prevention.

Show me someone with a flat butt, and I will show you someone with a history of low-back pain.

The glutes should be developed because of their work during just about every movement in and outside of the gym.

The help you sit and stand, walk up and down the stairs, run, climb, speed up and slow down.

When your butt is non existent, it’s due to compensation. 

Typically your low-back is now taking on too much work.

It’s helping you do all things that your butt should be doing. 

After all, your butt is much stronger than your back and therefor should be doing the work.

Your back gets overworked, tired, and starts to hurt. It’s not that your low-back is weak, it is that it’s tired. 

So it's time to train that butt! 

As you can see, training your glutes should be a priority — not only for looks, but for performance, weight-loss, strength, and injury prevention. 

Today, we’ve created a step-by-step guide to the best exercises for a better, stronger butt. 

The days of Jane Fonda leg lifts are over. 

We’re covering the exercises that challenge your glutes the most, delivering the BEST results!

Enjoy!

1| Kettlebell Deadlift

Number 1 on our list is the KB sumo deadlift. The deadlift is the best glute builder due to the combination of you being able to use a lot of weight and the hips back position of the deadlift. This places the maximum amount of tension and stretch on your glute muscles during the movement, helping you build a seriously strong, good looking back-side. The deadlift has a host of other benefits as well such as helping you learn how to pick up items safely off the floor.

Start with 2-3 sets of 10 reps.



2| Walking Lunges

Number 2 on our list is the walking lunge. No exercise gets your butt as sore as weighted walking lunges. As you stride forward and down your glutes work hard to decelerate your entire body; they then work to push up back up to your starting position. 

Start with 2-3 sets of 8-10 lunges/leg. 



3| 1-Leg Hip Thrust off Bench

We love the 1-leg hip thrust as it really isolates the glute. You will love these! They are also a much better option for people with knee pain, who cannot lunge and squat.

Start with 2-3 sets of 8 hip thrusts/leg.

4| Barbell Back Squat

Some people call the BB back squat the king of all exercises. Like the KB sumo deadlift, the back squat allows you to really increase your weight, placing a ton of demand on the glutes. The bar position on the back also forces you to sit back more into the squat, helping you target the glutes even more.

Start with 2-3 sets of 8 squats.

5| Slider Leg Curls


The slider leg curl works your entire backside. It challenges your glutes to keep your hips high while taxing your hamstrings to control your legs. This is the money maker! 

Start with 2-3 sets of 8-10 leg curls.

Bonus (advanced) Glute Ham Raises


Warning! These will get you SORE!

These might be one of the most challenging glute and hamstring exercises around. The slow lowering really stresses your butt and hamstrings. Embrace the soreness!

Start with 2-3 sets of 6-8 reps.

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