Best Bodyweight Butt Exercises

Best Bodyweight Butt Exercises

Want a sexy, strong and shapely tush, but don’t have time to spend hours in the gym or money for expensive equipment? Read on and discover the best equipment-free bodyweight exercise to develop a rounder, firmer and stronger butt.

This exercise comes from Certified Strength & Conditioning Specialist Brian Klepacki’s article about ‘Unlocking Your Glutes’. You can read the full article here…

Your glutes are your body’s biggest and most powerful muscle. They power almost every movement you make with your lower body and back, like walking, running, jumping and climbing. That is… if they are properly activated.

In other words, the stronger your glutes are, the more efficient and powerful your movements will be.

Of course there’s also the aesthetic value of a round, well toned butt. It just looks good!

3 Keys to getting that strong, firm and sexy butt

Many people spend countless hours doing squats, lunges and deadlifts (recommended by most fitness experts for working the glutes) hoping that these would help them achieve that powerful, toned butt they were looking for.

Unfortunately, according to Brian Klepacki, squats and deadlifts won’t cut it when it comes to working the butt effectively. He states there are 3 important factors when it comes to unlocking the power of your glutes…

1. Glute specific training

To fully develop all the muscles of your butt (the Gluteus Maximus, Gluteus Medius and Gluteus Minimus) you need to focus on glute-specific movements that target all three of these muscles.

Your glutes are the biggest muscle in your body… they should get their own day, says Klepacki.

2. Use bodyweight exercises

Klepacki states that you don’t need to heave heavy weights… or even set foot in the gym if you want to develop your glutes.

Countless studies show that bodyweight exercises can help you achieve serious growth, without the injury risks associated with lifting weights.

However, for the two tips mentioned above to actually be effective there is one very important thing you must do first, says Klepacki…

3. Wake up your glutes

A lot of us spend way too much time sitting. When you’re sitting, your glutes aren’t activated. Excessive sitting leads to what is known as ‘Dead Butt Syndrome’. It weakens them and they become dormant.

This means that – even when you’re working out – your butt muscles never perform at 100%.

“Time spent training a dormant muscle is wasted. That’s why you never get the gains you expect, despite your hard work.”

– Brian Klepacki

According to Klepacki, the key to waking up your glutes is its opposing muscle… the hip flexor. Sitting causes the hip flexors to tighten. This prevents the glutes from firing.

To wake up the glutes Klepacki uses a two-step protocol:

1. Lengthening the hip flexors and restoring them to their original length.
2. Using neuromuscular activation to re-activate the glutes.

There are a number of bodyweight exercises that are great for working your gluteus maximus muscles.

We’ll start with Klepacki’s favorite butt toning exercise and then list some other great ones you can use to really work those glutes.

Best bodyweight butt exercises

The best exercise to develop a firmer, rounder and stronger butt

So, what is the best exercise to activate and work all of your gluteus muscles simultaneously?

A recent study shows that there is one glute movement that is ideal for developing strength and power and maximizing muscular hypertrophy of the glutes.

That exercise is:

The Hip Thrust

How to do the Hip Thrust
  • Begin seated on the ground with a bench (or other elevated surface) perpendicular to you and directly behind you.
  • Lean back against the bench so that your shoulder blades are near the top of it.
  • Drive through your feet while extending your hips vertically.
    With your chin tucked to your chest and your abs contracted, lift your hips up as far as possible
  • Now reverse the motion, returning to the starting position.

The Donkey Kick

The donkey kick is another great bodyweight exercise for your glutes. The key to this exercise is to do it slow and controlled while keeping your back straight.

How to do the Donkey Kick
  • Begin seated on all fours, making sure your back is straight.
  • Now slowly bring your right leg up until it’s about parallel to the floor while squeezing your right glute.
  • Bring you leg back down and repeat until you really feel your glute burning.
  • Switch legs.
Brian Klepacki has developed a complete program – called ‘Unlock Your Glutes’ – that leads you step-by-step to a round, firm, sexy butt in just two 15 minute workouts per week. You can read more about it here.

Best Bodyweight Butt Exercise - single most effective, equipment free exercise to develop a round, firm, strong and sexy butt

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