News flash: Your glutes exist for better reasons than just looking good in jeans. This major muscle group made up of your gluteus maximus, medius, and minimus is a key player in explosive movements like jumping and sprinting. A strong butt can also help relieve low back pain and make everyday movements — like standing and climbing stairs — that much easier. To get the most out of those glutes, strengthen them with these bodyweight exercises, courtesy of Brynn Putnam, certified trainer and founder of Refine Method. For some moves, you can up the intensity by holding medium-weight kettlebells or dumbbells in each hand. Sit on your knees, legs together, so your butt is on your heels.
14 of the Best Butt Exercises You Can Do Without a Gym Membership
15 Butt Exercises You Can Do for a Bigger Butt (At Home!)
Show less Who doesn't want a toned butt? Improving your backside is really rather simple. The butt is basically just another muscle, so those can be targeted and strengthened. A few key exercises will tone your butt fast — that is, as long as you also clean up your diet. Try these steps, and you will be well on your way to a shapely butt.
The 15 Best Butt Exercises For Super-Toned Glute Muscles
The difference between buns of steel and buns of, well, pants are these 10 bum-blasting exercises. We tried 'em — now it's your turn. Get moving!
Looking to sculpt and strengthen your glutes? With these 15 bodyweight exercises you can create your own butt workout at home. Great starting exercise — the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain.