Intro
The title of this article may be quite a turnoff: underbutt exercises? Yeah, I said it! But don’t let that stop you from reading. I’ll tell you what the underbutt is and why you should care about exercises for it.
The fact is that very few people have strong butt muscles, but to get a great-looking butt, you’re going to have to start training them. Consider this your invitation to finally build up that lifted butt you’ve always wanted.
Have you been working out consistently and yet have not noticed any significant improvement in your underbutt area? You are probably doing the same exercises repeatedly.
You might even be exercising rigorously as well. Stop doing that. There are a few fewer common exercises that can help you get those characteristics you’re looking for.
Underbutt exercises are tricky because they require you to engage large muscles in your lower body, including your hamstrings and glutes.
Many people don’t do these kinds of movements regularly, if at all. That’s why it’s important to start with small goals in mind when you train your underbutt.
But, before presenting the 8 underbutt exercises, let’s talk a little bit about the anatomy of the glutes.
Butt Anatomy
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The butt is the part of our body that makes us look nice and attractive. It has its muscles, which are called the butt muscles or gluteal muscles.
The gluteal muscles are a group of three muscles in the back of the hip and upper thigh that are responsible for extending, abducting, and externally rotating the hip joint.
The gluteal muscles include:
· Gluteus Maximus – largest muscle in the body
· Gluteus Medius – lateral muscle that assists in abduction, medial rotation, and stabilization of the pelvis
· Gluteus Minimus
These 3 muscles are the largest in the human body. While all three of these muscles are located in the glutes region, there are some subtle differences between them.
These muscles have a major role in our body. They keep us stable, and balanced and help us to move by using the power of our legs. The other main function of the butt muscles is to store energy that is later used for walking, running, and doing other physical tasks.
What are the underbutt muscles and what is their role?
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You know that little bit of flesh under your butt, the upper part of your thighs, that you can’t see but everyone else can because it’s covered by your leggings? That’s the underbutt.
It’s one of the biggest trouble spots for women, that area is almost always a different size and shape from the rest of your body.
The purpose of the underbutt muscles is to bring your leg inward toward your body. This is usually a subconscious action, but it can be made more conscious to create a better butt.
The underbutt is a muscle that helps you walk. You may not think of your butt as a muscle that you need to exercise, but it’s true, the underbutt is the key to making sure that you don’t end up with back problems in the future.
The good news is that the underbutt muscles don’t need to be worked out in a gym or even on a piece of equipment. all they need is a little bit of movement and you’ll be ready to go.
It’s not just important to exercise these muscles, but it’s also important to know how to exercise them properly. If you’re doing too much weightlifting and not enough isolation exercises, you’ll quickly find yourself with a lopsided backside. Balance is key!
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Where are the underbutt muscles located?
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The underbutt is the spot where the butt meets the hamstrings (the spot where the hamstrings are attached to the glutes, or the spot under your butt cheeks).
The underbutt muscles are located right underneath your gluteus maximus, which are the muscles in your buttocks.
They’re on either side of your spine and help you walk by keeping your hips and legs moving together as one unit. If you have weak underbutts, your body won’t move properly when you walk, and this can cause pain and other problems down the road if it isn’t addressed early on.
Why is important to work your underbutt muscles?
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When you’re working on your posterior, you might be tempted to focus only on the gluteal muscles that are closest to your upper leg.
Those are the muscles you want to be most aware of, but it’s also worth keeping in mind the other angles at which each of those muscles works.
If you want to build a rounded, lifted butt, then each of those muscle groups should feel like they’re working equally hard.
For example: if you’re doing a gluteal muscle workout that focuses exclusively on the side of your butt, it’s going to look very flat no matter how well-defined it is.
That’s why it’s important to include exercises for the underbutt and even the outer butt in your routine, as well as for all the glutes!
It’s also important to remember that when you work out your underbutt, you may experience some soreness as well as tightness as your muscles respond to greater levels of stress than usual.
Underbutt exercises are often overlooked by people who want a bigger and firmer butt, but they’re crucial for building muscle and getting a lifted butt.
The 8 isolation underbutt exercises listed below are guaranteed to help you achieve the butt of your dreams.
1. Squat Jump – 10 reps
2. Step-up with Knee Drive – 8 reps/ each leg
3. Reverse Lunges – 8 reps/ each leg
4. Glute Bridge Walks – 10 reps
5. Single Leg Swivel – 10 reps/ each leg
6. Kneeling Leg Circles – 10 reps/ each leg
7. Lying Hamstring Curls – 20 reps
8. Froggies – 20 reps
30 secs between exercises/ 90 secs between sets/ Repeat 2-3 times (depending on your fitness level)
1. Squat Jump
Doing underbutt exercises is an easy way to lift and firm your buttocks, even if you don’t have time to hit the gym or work out every day.
What’s more, working your underbutt muscles has other benefits too: it’ll help improve your posture, tone your legs and back muscles, reduce lower back pain and add definition to your glutes.
The squat is often used in combination with other exercises to build the glutes. For example, squats are frequently paired with lunges or step-ups to hit the glutes from multiple angles.
Squats are amazing for your butt, and the squat jump is an excellent way to get the most out of your squats. This exercise will help with balance, coordination, and strength in your glutes.
The best way to get a lifted butt is to do exercises that target it without putting pressure on your lower back. One of my favorite exercises for butt lifting is the jump squat.
How to do:
· Stand with your feet hip-width apart and your arms by your sides. Your weight should be evenly distributed between both feet as you bend from your ankles and knees. Keep your back straight (but still bent over) and engage your core muscles by pulling in your abdominals.
· From there, begin pushing up on the balls of your feet and jumping into the air. Jump up as high as you can, reaching as far up with your hands as you can.
· As you land softly, bend your knees until they’re in line with your hips, then immediately jump back up.
2. Step-up with Knee Drive
The best way to work out each area is through different exercises targeting that specific part of the butt. The step-up with knee drive does just this by isolating the lower portion of the butt, which is best for creating a shaped and lifted butt.
The step-up with knee drive is a wonderful exercise that targets the glutes and hamstrings. If you are looking to get a bigger, lifted butt, this is the move for you.
This exercise can work on all levels. From beginners who have never stepped up before, to advanced exercisers who are using weights and plyometric moves, this exercise can be modified to fit your level and is a great way to improve your strength, balance, and flexibility.
How to do:
· Stand in front of the box/ chair (30-40 cm high depending on your fitness level) with your feet shoulder-width apart. Make sure your knees are slightly bent and your back is straight.
· Lift off the ground the foot of the working leg (left foot) by pushing through your quads and placing it on the box staying tall, while simultaneously driving the knee of the trail leg (right leg) up and forward.
· Then step down with the trail leg (right leg) while keeping the other foot on top of the box. Repeat, alternating which foot is on top of the box until you’ve done 8 reps per side.
Note: The height of the box should be such that when you step on it, your thigh is at least parallel to the floor (you can also adjust it based on your fitness level).
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3. Reverse Lunges
Reverse lunges are a fantastic lower-body exercise – they engage your quads, glutes, and hamstrings while stretching your calves and hips.
The movement looks simple, but it’s not easy. If you want to see results, you need to push yourself to make this one a part of your regular workout.
This variation is especially helpful for people who sit at desks all day, it helps loosen up tight hips and hamstrings without putting strain on the knees as regular lunges do.
How to do:
· Stand upright with your feet together and hands by your sides.
· Take a giant step backward with one leg (about two to three feet),
· Lower yourself down so that once again, your back knee almost touches the floor (but don’t touch it).
· Push yourself back up (squeezing your glutes and quads) and make sure not to let your front knee go past your front toe.
· Do all your reps for one leg before moving on to the other side!
Note: While performing this exercise, you should keep your back straight and shoulders back so that your posture is good. You can perform this exercise anywhere if you have enough space.
4. Glute Bridge Walks
Photo Source: ResearchGate
The Glute Bridge Walks are a quick and easy way to get a lifted, shapely butt. It’s an ideal routine for anyone who has trouble finding time to exercise but who wants a better-looking body, furthermore, there’s no need for any equipment other than your shoes.
The benefits of the glute bridge exercise are numerous: It’s great for increasing strength and endurance in your glutes; it improves balance; it has a lower impact on your body than running (which can cause joint damage), and it’s easy to do right before going to bed.
It can also be used as an alternative to squats when warming up before dance class or another exercise session.
The muscles that benefit most from this exercise include the hamstrings, quadriceps, calves, arms (to give you balance), core, and of course, the gluteal muscles themselves (more precisely in the case of this variation, the underbutt).
This exercise is one of the best ways to lift your glutes and give yourself the lifted, rounded, “Brazilian” look that so many people are searching for
How to do:
· Lie on your back with your arms straight out to the side with palms flat on the floor. Bend your knees at 90 degrees, and the soles of your feet on the floor about hip-width apart.
· Keep your spine straight from head to heels (no sagging or arching), then, lift your glutes off the floor until your knees are directly over your hips and parallel to each other, from here, lift the left foot off the floor, and then move it forward (like 20 cm until you feel a good stretch along the side of that leg), then, also lift the right foot and move it forward.
· From here, lower your butt, then lift it again in the bridge position.
· Now, bring yourself again to the standard bridge position by bringing your left foot back to its starting position (repeat with the other foot), and execute the lowering and the lifting of your butt.
· Repeat the movements.
Notes: Make sure you squeeze your butt cheeks every time you lift yourself.
Make sure that you are only lifting with your butt and not with any other part of your body (i.e., try not to bend at the waist or thighs).
5. Single Leg Swivel
Single-leg swivel exercise is a great way to train your hamstrings, glutes, and quads. It’s very simple and easy to do, and it only uses your body weight.
The Single-Leg Swivel is a great exercise. It’s not only a butt-lift move but also a strength move. And because it involves your core, this exercise helps improve your overall balance and stability while toning the muscles in your lower body.
In short, it’s the perfect exercise for toning up your butt and thighs!
How to do:
· Come on your fours on the mat, extend and raise one foot with your heel towards the ceiling, lower the foot, then swivel your toes out keeping them flexed and lift the foot to the ceiling.
· Now, lower your foot and repeat.
6. Kneeling Leg Circles
Photo Source: Ingenio Virtual
Kneeling leg circles are an exercise that involves kneeling with your back straight, then moving one leg in a circular motion around the other leg. This causes you to use your inner thighs and rotational muscles for movement.
Kneeling leg circles are a simple, yet effective exercise for increasing flexibility. strengthening your hips, hamstrings, and butt, and they’ll help you to maintain a healthy weight.
They can be done anytime, anywhere, and can be performed in the privacy of your home.
Kneeling is one of the best positions to be in when doing this exercise because it reduces the strain on your knees, making it easier on your joints while still giving you the full effect of the workout.
How to do:
· Kneel on your fours (on the mat, or the floor) and then extend one leg back, keeping your toes pointed straight ahead.
· Now, start circling that leg clockwise and then counterclockwise, always keeping your leg straight. Make sure that you keep your hips locked in place, so they don’t rotate as you move.
· Do 10 reps for each leg (5 clockwise and then 5 counterclockwise).
7. Lying Hamstring Curls
GIF Source: SPOTEBI
The hamstrings are one of the biggest muscle groups in your body, and they’re responsible for moving you forward, back, and laterally.
When they’re strong, they help improve your running, jumping, and other athletic abilities; but when they’re weak or injured, you’re at risk for strains that could sideline you from your favorite sports for weeks.
Lying hamstring curls are a functional exercise that targets the hamstrings and butt. It is made up of three parts: the stretch, the contraction, and then the return to the starting position.
The main benefit of this exercise is that it targets all three parts of your hamstrings. It can also be used as a warmup or a cool down by contracting and relaxing repeatedly before or after another activity.
How to do:
· Lie on your belly on the mat with your legs outstretched, and your arms should be face down and crossed under your chest.
· Now, bend your feet with your soles towards the ceiling, and while squeezing your glutes and hamstrings, slowly lower your feet toward your butt, then extend them to the starting position.
· Repeat.
Make sure that you keep your back straight while doing this movement so that you can properly target the hamstring and buttocks muscles.
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8. Froggies
Photo Source: YouTube
Butt exercises are the best way to have a firm, perky butt. Simply put, you need to build up your gluteus muscles to have a good butt.
While squats and lunges are great for building lower body strength, they aren’t enough. You also need to work on your butt muscles directly by doing specific exercises that target them.
One of the best underbutt exercises is the Froggies (which is like a hyperextension)
Not only did it help our butt look more toned, but it also makes our legs stronger (which does put more weight on the butt) without us ever even noticing it.
You only need 2 chairs
How to do:
· Lay down on your stomach on the lined chairs, your hip bones should be lined up with the back chair. For support, you will hold the front seat legs with both hands, and you’ll keep your head lifted.
· Now, bend your knees, touch your heels, and start pushing your legs through the ceiling as high as you can, and drop as low as you can to the starting position,
Is exercise enough for a lifted butt?
A common misconception about having a lifting butt is that it’s all about working out your glutes and doing squats. No, exercise alone is not enough to get a lifted butt (this if you are not genetically lucky).
I’m a big fan of exercise. It’s one of the single most important things for overall health and wellness, and it’s effective at building muscle and burning fat.
If you want to get toned, you need to exercise regularly, it’s not enough to just go out and do some hard work once in a while.
While a lifted butt can be achieved through exercise alone (that’s if you’re genetically lucky), it’s much easier to achieve with the right nutrition. Our bodies need to be fueled properly to build muscle and lose fat. There are plenty of foods that will help you reach your goals.
The diet comes first when it comes to lifting your butt. You must make sure you’re getting plenty of lean protein from fruits, vegetables, nuts, seeds, and beans, the amino acids from these foods can help build muscle more effectively than the amino acids found in animal products.
Limiting complex carbs like bread and pasta can also keep you from gaining unnecessary weight around your middle.
If you’re going to achieve a round lifted butt without having any curves naturally, you need to make sure your diet is right and that you’re working out correctly: don’t just go to the gym and lift weights! Also, remember that genetics play a role in your body type.
Don’t give up! There are plenty of ways to get what you want; you just have to find them by trying things out and seeing what works for you.
Recommended reads:
- How to Start Building Muscle Mass: The Full Guide in 5 Steps
- How to Bulk Up Fast and Healthy – Top 20 Recommended Foods and Vitamins + Menus Examples
- 7-Day Meal Plan: Your Best and Successful Weight Gain Diet
Last Thoughts:
No matter what you do with your diet and workout regime, it isn’t possible to get a lifted butt without working on it specifically. Butt exercises will power your way to an impressive bubble.
A lot of lifters want a bigger butt. And as you know, you need to do something that hits the bum muscles to increase their size.
The glutes are incredibly stubborn and resistant to growth, so your routine must focus on this area. That can be hard since many of the butt exercises people do aren’t targeting the butt.
So, out of many butt exercises that are possible, above are the 8 best isolation underbutt exercises that can be done at home without any equipment. But remember, it’s not just about the exercise…
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