Butt & Hip Exercises

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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



Back, Butt/Hips, Shoulders

No Equipment

Bird-dog



Abs, Back, Butt/Hips

No Equipment

Dumbbell Step-up



Butt/Hips, Legs - Thighs

Dumbbells, Raised Platform/Box

TRX ® Suspended Lunge



Abs, Butt/Hips, Legs - Thighs

TRX

Contralateral Limb Raises



Back, Butt/Hips, Shoulders

No Equipment

Dumbbell Front Squat



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Dumbbells

Inverted Flyers



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Stability Ball Reverse Extensions



Back, Butt/Hips

Stability Ball

Barbell Deadlift



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Barbell

Bodyweight Squat



Abs, Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Downward-facing Dog



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Glute Activation Lunges



Abs, Butt/Hips, Legs - Thighs

No Equipment

Mountain Climbers



Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Partner Assisted Bodyweight Squats



Abs, Butt/Hips, Legs - Thighs

No Equipment

Single-arm, Single-leg Romanian Dead Lift



Back, Butt/Hips

Dumbbells

Supine Hip Flexor Stretch



Butt/Hips, Legs - Thighs

No Equipment

Agility Ladder: Lateral Shuffle



Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

Ladder

Alternate Leg Push-off



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

BOSU® Lateral Jumps



Abs, Butt/Hips, Legs - Thighs

BOSU Trainer

Box Jumps



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

Childs Pose



Abs, Back, Butt/Hips, Legs - Thighs

No Equipment

Forward Cone Jumps



Butt/Hips, Legs - Thighs

Cones

Forward Lunge



Abs, Butt/Hips, Legs - Thighs

No Equipment

Forward Stepping over Cones



Abs, Butt/Hips

Cones

Glute Bridge Single Leg Progression



Back, Butt/Hips, Legs - Thighs

No Equipment

Hexagon Drill



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

Cones

Jump and Reach



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Kneeling TA Stretch



Butt/Hips, Legs - Thighs

No Equipment

Lateral Cone Jumps



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Cones

Leg Crossover Stretch



Butt/Hips, Legs - Thighs

No Equipment

Medicine Ball Lunge to Chest Pass



Abs, Back, Butt/Hips, Chest, Full Body/Integrated, Shoulders

Medicine Ball

Partner Standing Row with Resistance Tubing



Arms, Back, Butt/Hips

Resistance Bands/Cables

Quadruped Bent-knee Hip Extensions



Abs, Butt/Hips

No Equipment

Side Lunge



Butt/Hips, Legs - Thighs

No Equipment

Single Arm Barbell Jammer



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Barbell

Single Leg Push-off



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

Raised Platform/Box

Single Leg Squat



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Standing Gate Openers (Frankensteins)



Abs, Butt/Hips, Legs - Thighs

No Equipment

Standing Triangle Straddle Bends



Back, Butt/Hips, Legs - Thighs

No Equipment

Sumo Rotational Squats



Butt/Hips, Legs - Thighs

No Equipment

Supine 90-90 Hip Rotator Stretch



Butt/Hips, Legs - Thighs

No Equipment

Triceps Extension with Tubing (partner resisted)



Abs, Arms, Butt/Hips

Resistance Bands/Cables

TRX ® Hamstrings Curl



Butt/Hips, Legs - Thighs

TRX

Warrior I



Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

Push-up with Single-leg Raise



Arms, Butt/Hips, Chest, Full Body/Integrated, Shoulders

No Equipment

Bear Crawl



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

No Equipment

Barbell High Back Squat



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Barbell

Hip Rotations (Push-up Position)



Abs, Butt/Hips, Legs - Thighs

No Equipment

Squat Jumps



Butt/Hips, Legs - Thighs

No Equipment

Side Plank with Bent Knee



Abs, Butt/Hips

No Equipment

Stability Ball Shoulder (Glute) Bridge



Abs, Back, Butt/Hips

Stability Ball

TRX ® Assisted Side Lunge with Arm Raise



Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Shoulders

TRX

Dumbbell Deadlift



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs

Dumbbells

Lunge with Elbow Instep



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs

No Equipment

BOSU® Squat Jumps



Abs, Butt/Hips, Legs - Thighs

BOSU Trainer

Stability Ball Hamstring Curl



Butt/Hips, Legs - Thighs

Stability Ball

Hip Hinge



Butt/Hips, Legs - Thighs

Barbell

Dirty Dog



Abs, Butt/Hips

No Equipment

Side Plank (Modified)



Abs, Butt/Hips

No Equipment

Barbell Forward Lunge



Butt/Hips, Legs - Thighs

Barbell

Barbell Jammers



Abs, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs, Shoulders

Barbell

Barbell Push Press



Arms, Back, Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs, Shoulders

Barbell

Cycled Split-Squat Jump



Butt/Hips, Legs - Calves and Shins, Legs - Thighs

No Equipment

Double Leg Tuck Jump



Butt/Hips

No Equipment

Forward Hurdle Run



Butt/Hips, Legs - Calves and Shins

Hurdles

Forward Linear Jumps



Butt/Hips, Full Body/Integrated, Legs - Calves and Shins, Legs - Thighs

No Equipment

Forward Lunge with Arm Drivers



Abs, Butt/Hips, Legs - Thighs

No Equipment

Glute Bridge



Abs, Butt/Hips

No Equipment

Kneeling Hip-flexor Stretch



Butt/Hips, Legs - Thighs

No Equipment

Lateral Over Unders



Abs, Butt/Hips, Legs - Thighs

No Equipment, Raised Platform/Box

Lateral Shuffles



Butt/Hips, Legs - Thighs

Cones

Lunge with Overhead Press



Abs, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Lying Hamstrings Curl



Butt/Hips

Weight Machines / Selectorized

Overhead Medicine Ball Slams



Back, Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Overhead Medicine Ball Throws



Butt/Hips, Full Body/Integrated, Shoulders

Medicine Ball

Plank with Knee Drag



Butt/Hips, Legs - Thighs

No Equipment

Reverse Medicine Ball Throw



Butt/Hips, Full Body/Integrated, Legs - Thighs, Shoulders

Medicine Ball

Seated Leg Press



Butt/Hips, Legs - Thighs

Weight Machines / Selectorized

Side Lying Hip Abduction



Butt/Hips

No Equipment

Side Lying Hip Adduction



Butt/Hips, Legs - Thighs

No Equipment

Side Plank with Straight Leg



Abs, Butt/Hips

No Equipment

Squat Jump



Butt/Hips, Legs - Thighs

No Equipment

Stability Ball Wall Squats



Butt/Hips, Legs - Thighs

Stability Ball

Standing Hip Abduction



Abs, Butt/Hips

Resistance Bands/Cables

Standing Hip Adduction



Abs, Butt/Hips, Legs - Thighs

Resistance Bands/Cables

Standing Low Cable Hip Abduction



Abs, Butt/Hips, Full Body/Integrated

Resistance Bands/Cables, Weight Machines / Selectorized

Standing Low Cable Hip Adduction



Abs, Butt/Hips, Full Body/Integrated

Weight Machines / Selectorized

Standing Lunge Stretch



Butt/Hips, Legs - Thighs

No Equipment

Thomas Stretch



Butt/Hips, Legs - Thighs

No Equipment

TRX ® Assisted Cross-over Lunge with Arm Raise



Back, Butt/Hips, Shoulders

TRX

TRX ® Hip Press



Back, Butt/Hips, Legs - Thighs

TRX

Walking Lunges with Twists



Abs, Butt/Hips, Legs - Thighs

Medicine Ball