ACE Fit | Exercise | Butt & Hip Exercises

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Michael McAdams

Personal Trainer

Imperial Beach, CA

Michael Davis

Advanced Health & Fitness Specialist, Group Fitness Instructor, Personal Trainer

San Diego, CA

Jerry Hoskey

ACE Health Coach

San Diego,

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Butt & Hip Exercises

Add some diversity to your fitness program with these butt and hip exercises from the American Council on Exercise. We'll help you tone up those glutes and get that butt into shape. Choose from a wide variety of hip flexibility and strengthening exercises including glute bridges, BOSU lateral jumps and more. These exercises come with detailed instructions, step-by-step guidance and tutorials on proper equipment use. For full workout routines featuring butt and hip exercises, be sure to visit our Workouts section.

Supermans
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	No Equipment
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Bird-dog
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Dumbbell Step-up
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Dumbbells,Raised Platform/Box
View Details >

TRX ® Suspended Lunge
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
View Details >

Contralateral Limb Raises
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	No Equipment
View Details >

Dumbbell Front Squat
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Dumbbells
View Details >

Inverted Flyers
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Stability Ball Reverse Extensions
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Stability Ball
View Details >

Barbell Deadlift
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Bodyweight Squat
Target Body Part:	Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Downward-facing Dog
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Glute Activation Lunges
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Mountain Climbers
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Partner Assisted Bodyweight Squats
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Single-arm, Single-leg Romanian Dead Lift
Target Body Part:	Back,Butt/Hips
Equipment Needed:	Dumbbells
View Details >

Supine Hip Flexor Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Agility Ladder: Lateral Shuffle
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Ladder
View Details >

Alternate Leg Push-off
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Raised Platform/Box
View Details >

BOSU^® Lateral Jumps
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	BOSU Trainer
View Details >

Box Jumps
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Raised Platform/Box
View Details >

Childs Pose
Target Body Part:	Abs,Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Forward Cone Jumps
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Cones
View Details >

Forward Lunge
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Forward Stepping over Cones
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	Cones
View Details >

Glute Bridge Single Leg Progression
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Hexagon Drill
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Cones
View Details >

Jump and Reach
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Kneeling TA Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Lateral Cone Jumps
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Cones
View Details >

Leg Crossover Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Medicine Ball Lunge to Chest Pass
Target Body Part:	Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Partner Standing Row with Resistance Tubing
Target Body Part:	Arms,Back,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
View Details >

Quadruped Bent-knee Hip Extensions
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Side Lunge
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Single Arm Barbell Jammer
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Single Leg Push-off
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	Raised Platform/Box
View Details >

Single Leg Squat
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Standing Gate Openers (Frankensteins)
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Standing Triangle Straddle Bends
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Sumo Rotational Squats
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Supine 90-90 Hip Rotator Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Triceps Extension with Tubing (partner resisted)
Target Body Part:	Abs,Arms,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
View Details >

TRX ® Hamstrings Curl
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
View Details >

Warrior I
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Push-up with Single-leg Raise
Target Body Part:	Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed:	No Equipment
View Details >

Bear Crawl
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	No Equipment
View Details >

Barbell High Back Squat
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Hip Rotations (Push-up Position)
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Squat Jumps
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Side Plank with Bent Knee
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Stability Ball Shoulder (Glute) Bridge
Target Body Part:	Abs,Back,Butt/Hips
Equipment Needed:	Stability Ball
View Details >

TRX ® Assisted Side Lunge with Arm Raise
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
Equipment Needed:	TRX
View Details >

Dumbbell Deadlift
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	Dumbbells
View Details >

Lunge with Elbow Instep
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

BOSU^® Squat Jumps
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	BOSU Trainer
View Details >

Stability Ball Hamstring Curl
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Stability Ball
View Details >

Hip Hinge
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Dirty Dog
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Side Plank (Modified)
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Barbell Forward Lunge
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Barbell
View Details >

Barbell Jammers
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Barbell Push Press
Target Body Part:	Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed:	Barbell
View Details >

Cycled Split-Squat Jump
Target Body Part:	Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Double Leg Tuck Jump
Target Body Part:	Butt/Hips
Equipment Needed:	No Equipment
View Details >

Forward Hurdle Run
Target Body Part:	Butt/Hips,Legs - Calves and Shins
Equipment Needed:	Hurdles
View Details >

Forward Linear Jumps
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Forward Lunge with Arm Drivers
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Glute Bridge
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Kneeling Hip-flexor Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Lateral Over Unders
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment,Raised Platform/Box
View Details >

Lateral Shuffles
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Cones
View Details >

Lunge with Overhead Press
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Lying Hamstrings Curl
Target Body Part:	Butt/Hips
Equipment Needed:	Weight Machines / Selectorized
View Details >

Overhead Medicine Ball Slams
Target Body Part:	Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Overhead Medicine Ball Throws
Target Body Part:	Butt/Hips,Full Body/Integrated,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Plank with Knee Drag
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Reverse Medicine Ball Throw
Target Body Part:	Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed:	Medicine Ball
View Details >

Seated Leg Press
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Weight Machines / Selectorized
View Details >

Side Lying Hip Abduction
Target Body Part:	Butt/Hips
Equipment Needed:	No Equipment
View Details >

Side Lying Hip Adduction
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Side Plank with Straight Leg
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	No Equipment
View Details >

Squat Jump
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Stability Ball Wall Squats
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	Stability Ball
View Details >

Standing Hip Abduction
Target Body Part:	Abs,Butt/Hips
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Hip Adduction
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	Resistance Bands/Cables
View Details >

Standing Low Cable Hip Abduction
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated
Equipment Needed:	Resistance Bands/Cables,Weight Machines / Selectorized
View Details >

Standing Low Cable Hip Adduction
Target Body Part:	Abs,Butt/Hips,Full Body/Integrated
Equipment Needed:	Weight Machines / Selectorized
View Details >

Standing Lunge Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

Thomas Stretch
Target Body Part:	Butt/Hips,Legs - Thighs
Equipment Needed:	No Equipment
View Details >

TRX ® Assisted Cross-over Lunge with Arm Raise
Target Body Part:	Back,Butt/Hips,Shoulders
Equipment Needed:	TRX
View Details >

TRX ® Hip Press
Target Body Part:	Back,Butt/Hips,Legs - Thighs
Equipment Needed:	TRX
View Details >

Walking Lunges with Twists
Target Body Part:	Abs,Butt/Hips,Legs - Thighs
Equipment Needed:	Medicine Ball
View Details >

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Butt & Hip Exercises

Exercise Library

Butt & Hip Exercises

Supermans

Bird-dog

Dumbbell Step-up

TRX ® Suspended Lunge

Contralateral Limb Raises

Dumbbell Front Squat

Inverted Flyers

Stability Ball Reverse Extensions

Barbell Deadlift

Bodyweight Squat

Downward-facing Dog

Glute Activation Lunges

Mountain Climbers

Partner Assisted Bodyweight Squats

Single-arm, Single-leg Romanian Dead Lift

Supine Hip Flexor Stretch

Agility Ladder: Lateral Shuffle

Alternate Leg Push-off

BOSU® Lateral Jumps

Box Jumps

Childs Pose

Forward Cone Jumps

Forward Lunge

Forward Stepping over Cones

Glute Bridge Single Leg Progression

Hexagon Drill

Jump and Reach

Kneeling TA Stretch

Lateral Cone Jumps

Leg Crossover Stretch

Medicine Ball Lunge to Chest Pass

Partner Standing Row with Resistance Tubing

Quadruped Bent-knee Hip Extensions

Side Lunge

Single Arm Barbell Jammer

Single Leg Push-off

Single Leg Squat

Standing Gate Openers (Frankensteins)

Standing Triangle Straddle Bends

Sumo Rotational Squats

Supine 90-90 Hip Rotator Stretch

Triceps Extension with Tubing (partner resisted)

TRX ® Hamstrings Curl

Warrior I

Push-up with Single-leg Raise

Bear Crawl

Barbell High Back Squat

Hip Rotations (Push-up Position)

Squat Jumps

Side Plank with Bent Knee

Stability Ball Shoulder (Glute) Bridge

TRX ® Assisted Side Lunge with Arm Raise

Dumbbell Deadlift

Lunge with Elbow Instep

BOSU® Squat Jumps

Stability Ball Hamstring Curl

Hip Hinge

Dirty Dog

Side Plank (Modified)

Barbell Forward Lunge

Barbell Jammers

Barbell Push Press

Cycled Split-Squat Jump

Double Leg Tuck Jump

Forward Hurdle Run

Forward Linear Jumps

Forward Lunge with Arm Drivers

Glute Bridge

Kneeling Hip-flexor Stretch

Lateral Over Unders

Lateral Shuffles

Lunge with Overhead Press

Lying Hamstrings Curl

Overhead Medicine Ball Slams

Overhead Medicine Ball Throws

Plank with Knee Drag

Reverse Medicine Ball Throw

BOSU^® Lateral Jumps

BOSU^® Squat Jumps