Butt & Hip Exercises

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Michael Deibler

Personal Trainer

Carlsbad, CA

Crystal Chiles

Personal Trainer

El Cajon, CA

Ashley Mahaffey

Personal Trainer

Escondido, 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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