Butt & Hip Exercises

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Brody Welte

Personal Trainer

San Diego, CA

Riana Rohmann

Advanced Health & Fitness Specialist, Personal Trainer

Poway, CA

Stephanie Averkamp

Group Fitness Instructor, ACE Health Coach

San Diego, CA

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Exercise Library

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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
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Dumbbell Step-up
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Dumbbells,Raised Platform/Box
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TRX ® Suspended Lunge
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: TRX
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Contralateral Limb Raises
Target Body Part: Back,Butt/Hips,Shoulders
Equipment Needed: No Equipment
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Dumbbell Front Squat
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Dumbbells
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Inverted Flyers
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
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Stability Ball Reverse Extensions
Target Body Part: Back,Butt/Hips
Equipment Needed: Stability Ball
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Barbell Deadlift
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Barbell
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Bodyweight Squat
Target Body Part: Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
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Downward-facing Dog
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
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Glute Activation Lunges
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Mountain Climbers
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
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Partner Assisted Bodyweight Squats
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Single-arm, Single-leg Romanian Dead Lift

Target Body Part: Back,Butt/Hips
Equipment Needed: Dumbbells
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Supine Hip Flexor Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Agility Ladder: Lateral Shuffle
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Ladder
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Alternate Leg Push-off

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Raised Platform/Box
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BOSU® Lateral Jumps
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: BOSU Trainer
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Box Jumps
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Raised Platform/Box
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Childs Pose
Target Body Part: Abs,Back,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Forward Cone Jumps
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Cones
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Forward Lunge
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Forward Stepping over Cones

Target Body Part: Abs,Butt/Hips
Equipment Needed: Cones
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Glute Bridge Single Leg Progression
Target Body Part: Back,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Hexagon Drill
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Cones
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Jump and Reach
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
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Kneeling TA Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Lateral Cone Jumps
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Cones
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Leg Crossover Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Medicine Ball Lunge to Chest Pass
Target Body Part: Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed: Medicine Ball
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Partner Standing Row with Resistance Tubing

Target Body Part: Arms,Back,Butt/Hips
Equipment Needed: Resistance Bands/Cables
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Quadruped Bent-knee Hip Extensions
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
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Side Lunge
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Single Arm Barbell Jammer
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Barbell
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Single Leg Push-off
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Raised Platform/Box
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Single Leg Squat
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
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Standing Gate Openers (Frankensteins)
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Standing Triangle Straddle Bends
Target Body Part: Back,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Sumo Rotational Squats
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Supine 90-90 Hip Rotator Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Triceps Extension with Tubing (partner resisted)

Target Body Part: Abs,Arms,Butt/Hips
Equipment Needed: Resistance Bands/Cables
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TRX ® Hamstrings Curl

Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: TRX
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Warrior I
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
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Push-up with Single-leg Raise
Target Body Part: Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed: No Equipment
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Bear Crawl
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: No Equipment
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Barbell High Back Squat
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Barbell
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Hip Rotations (Push-up Position)
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Squat Jumps
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Side Plank with Bent Knee
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
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Stability Ball Shoulder (Glute) Bridge

Target Body Part: Abs,Back,Butt/Hips
Equipment Needed: Stability Ball
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TRX ® Assisted Side Lunge with Arm Raise
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
Equipment Needed: TRX
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Dumbbell Deadlift
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Dumbbells
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Lunge with Elbow Instep
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
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BOSU® Squat Jumps
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: BOSU Trainer
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Stability Ball Hamstring Curl
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Stability Ball
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Hip Hinge
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Barbell
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Dirty Dog
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
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Side Plank (Modified)
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
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Barbell Forward Lunge
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Barbell
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Barbell Jammers
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed: Barbell
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Barbell Push Press
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed: Barbell
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Cycled Split-Squat Jump
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
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Double Leg Tuck Jump
Target Body Part: Butt/Hips
Equipment Needed: No Equipment
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Forward Hurdle Run
Target Body Part: Butt/Hips,Legs - Calves and Shins
Equipment Needed: Hurdles
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Forward Linear Jumps
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
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Forward Lunge with Arm Drivers
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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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
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Lateral Over Unders
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment,Raised Platform/Box
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Lateral Shuffles
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Cones
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Lunge with Overhead Press
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Medicine Ball
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Lying Hamstrings Curl
Target Body Part: Butt/Hips
Equipment Needed: Weight Machines / Selectorized
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Overhead Medicine Ball Slams
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Medicine Ball
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Overhead Medicine Ball Throws
Target Body Part: Butt/Hips,Full Body/Integrated,Shoulders
Equipment Needed: Medicine Ball
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Plank with Knee Drag
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Reverse Medicine Ball Throw
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Medicine Ball
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Seated Leg Press
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Weight Machines / Selectorized
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Side Lying Hip Abduction
Target Body Part: Butt/Hips
Equipment Needed: No Equipment
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Side Lying Hip Adduction
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Side Plank with Straight Leg
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
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Squat Jump
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Stability Ball Wall Squats
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Stability Ball
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Standing Hip Abduction
Target Body Part: Abs,Butt/Hips
Equipment Needed: Resistance Bands/Cables
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Standing Hip Adduction
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: Resistance Bands/Cables
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Standing Low Cable Hip Abduction
Target Body Part: Abs,Butt/Hips,Full Body/Integrated
Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized
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Standing Low Cable Hip Adduction
Target Body Part: Abs,Butt/Hips,Full Body/Integrated
Equipment Needed: Weight Machines / Selectorized
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Standing Lunge Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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Thomas Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
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TRX ® Assisted Cross-over Lunge with Arm Raise
Target Body Part: Back,Butt/Hips,Shoulders
Equipment Needed: TRX
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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
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