Butt (Glutes) and Thigh Exercises
Below are exercises you can do to tone your glutes, otherwise known as your butt muscles. If done correctly and combined with proper nutrition, the routines will help tighten and shape the muscles in your behind section to give you a firmer butt. Following proper workout instructions correctly helps to effectively and safely workout your body .
NOTE: Please talk to your doctor and consult with a certified personal trainer or fitness professional before starting any exercise program. Perform the exercises below at your own risk.
Glute Ham Raises
- Position yourself on a Glut-Ham Chair or Roman Hyperextension Bench facedown with the back of your ankles tucked under the foot pads.
- The mid part of your thighs should be resting on the rounded part of the seat.
- Lower your trunk until your the top of your head is pointing directly at the floor.
- Raise your upper body until it is approximately 45 degree above the horizontal.
- Relax and lower your body repeating the first part of the movement.
- Stand upright with your feet shoulder width apart.
- Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward during the lowering and raising of the body.
- Keeping the upper body vertical, dip your lower body straight down until back knee comes close to the ground.
- Hold the tension in the front of your leg, then raise your body straight up and return to starting position.
- You may do repeated repetitions on a single leg before switching or alternate legs.
- Get in a comfortable upright stance with your feet shoulder width apart. Your toes should be either pointed straight ahead or slightly outward, never inward or knee strain will result).
- Focus your vision straight ahead. Do not tilt your head backwards or raise your eyes in your head as this will disrupt your balance.
- Place the barbell squarely on your traps and shoulders (not the neck) and grip the bar comfortably with your hands slightly wider than your shoulders.
- Keeping your heels planted firmly on the floor, inhale and move your butt back and downward. Do not start by bending the knees.
- Continue downward, by bending the knees, but be careful not to allow your knees to move forward. This will save you stress on your knees.
- When the thighs reach parallel, begin exhaling and return to the starting position. There should be no sideways movement, especially in the knee or hip area.
- Squatting deeper than parallel to the floor will not damage your knees as many lifters believe. Knee damage is a result of raising your heels off the floor, not by lowering your butt to the floor. Be aware, however, the deeper you squat the more you call your hamstrings into play.