The Best Butt Exercises..

everyone should be doing

we love training Glutes

-Everyone


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How to do these exercises

Watch the Gifs

Read the instructions.

Don’t get hurt.

Bring it like a boss.

here

we

go!


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Standard

Single Leg Deadlift

These are standard because they’re good

What it works:

  • The Glutes

  • Legs (hamstrings mostly) (calves also)

  • Low Back

  • Some arms and upper back

Who its for:

  • Great for everyone who already knows how to deadlift

  • Excellent for athletes (runners, volleyball, soccer, football)

Pros:

  • Great glutes exercise

  • Can do anywhere

  • All you need is a kettlebell

Cons:

  • Need good balance to do this move

What it does:

  • Engages. Those. Glutes!

How to do it:

Grab a kettlebell in one hand. Stand on the opposite leg. Lean forward as the glutes move backwards and the back leg lifts as high as you can (without falling over).

Squeeze the glutes as you stand.


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Standard

Body Weight Squats

These are standard because they’re good

What it works:

  • Everything in the lower half of the body

Who its for:

  • Everyone. All of us.

  • Male and Female

Pros:

  • Can do it anywhere

Cons:

  • Not good for people who have preexisting knee pain: Don’t do this exercise if you have preexisting knee problems

What it does:

  • The squat is so good it’s legendary

  • We squat

How to do it:

  • Be sure the hips go back as they go down

  • Keep your chest up the entire time

  • Squat as low as you can comfortably

  • Repeat


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Mandatory

Body Weight Lunges

These are standard because they’re good

Also called the “Split Squat”

What it works:

  • Everything in the lower half of the body

Who its for:

  • Everyone. All of us.

  • Male and Female

Pros:

  • Can do it anywhere

Cons:

  • Can aggravate knee pain

  • Don’t do this exercise if you have preexisting knee problems

What it does:

  • Works all the things

How to do it:

  • Remember this: a big lunge, is a good lunge

  • Take a big enough step that the front knee stays over the front foot

  • Beast Mode


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Mandatory

Kettlebell Swings

These are standard because they’re good

What it works:

  • The entire backside of the body

Who its for:

  • All the people of the planet Earth.

Pros:

  • Legendary

Cons:

  • Requires proper coaching and technique

What it does:

  • Makes calories cry

  • Makes the glutes rock solid

  • Makes the fat leave us forever

How to do it:

  • Stay tuned (this article is a work in progress)


More Exercises to come in the future


About this page:

Tucked into the mountains of far northern California (in Shasta County), is the city of Redding. This is where Dale Maynor is a personal trainer, teaching group exercise and fitness. Dale can be found on his Facebook fan page or teaching clients and classes at the Shasta Family YMCA, or the City of Redding Parks and Rec, and more.