BodyWeight Butt Exercises to Sculpt Head Turning Glutes
To achieve a head turning butt isn’t as hard as you think! A strong,
shapely butt can easily be built with these 6 simple exercises, all you
need is a swiss ball, plus you can do them at home. The exercises and
activities that you will be performing target all 3 muscles in your
glutes.
The key to firm glutes is to hit all of these muscles from different
angles and with a variety of exercises and cardio activities. Remember you
can’t always change the shape of your glutes, but you can make them firmer
and stronger, plus give them a more round and toned look.
1. V-Leg Lifts (20 reps)
How to do it:
⚫ Get into plank position with a Swiss ball beneath your hips and
feet hovering above the ground.
⚫ With legs extended and held apart in a V-shape, engage your butt
and hamstrings as you raise your legs straight up.
⚫ With control, lower your legs back to starting position (no
touching the ground!) to complete one rep.
2. Frog Leg Lifts (20 reps)
How to do it:
⚫ Get into plank position with a Swiss ball beneath your hips and
feet hovering above the ground.
⚫ Bend your knees to bring your heels together with toes and knees
pointing out to the sides.
⚫ Without extending your legs, engage your butt and hamstrings as
you raise your heels straight.
⚫ Return to starting position to complete one rep.
3. Incline Plank Leg Lift (10 reps per side)
How to do it:
⚫ Get into plank position with your forearms on a Swiss ball and
your body in a straight line between the top of your head and your
heels.
⚫ Keeping your hips square to the ground and core engaged (for
stability) raise your right leg as high as you can, then release to
starting position with control to complete one rep.
4. Reverse Lunge on Swiss Ball (10 reps per side)
How to do it:
⚫ Stand with a Swiss ball behind you and bend your left knee 90
degrees to place your left toes on top of the ball.
⚫ Next, bend your standing knee 90 degrees and send your hips back
as you roll the ball backward with control.
⚫ Engage the glutes on your right side to come back to standing,
rolling the ball back to starting position as you do so.
⚫ That’s one rep.
5. Bridge Hip Lift (20 reps)
How to do it:
⚫ Lie on your back with your arms along your sides, knees bent, and
soles of your feet on a Swiss ball.
⚫ Press into the ball as you engage your glutes and lift your hips
until they form a line between your knees and shoulders.
⚫ With control, lower your hips until they hover above the
ground.
⚫ That’s one rep.
⚫ For an extra challenge, perform this move with one leg
raised.
6. Hamstring Curl-Ins (20 reps)
How to do it:
⚫ Lie on your back with your arms along your sides, knees bent, and
soles of your feet on a Swiss ball.
Press into the ball as you engage your glutes and lift your hips until
they form a line between your knees and shoulders.
⚫ With control, extend your legs to roll the ball away from your
butt.
⚫ Engage your glutes and hamstrings to press into the ball as you
bend your knees, rolling the ball back in.
⚫ That’s one rep.
