ACE Fit | Exercise | 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
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 >

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

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

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

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

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

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

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

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
View Details >

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

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

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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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
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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
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 >

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

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 >

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Butt & Hip Exercises

Exercise Library

Butt & Hip Exercises

Supermans

Bird-dog

Contralateral Limb Raises

Inverted Flyers

Bodyweight Squat

Downward-facing Dog

Glute Activation Lunges

Mountain Climbers

Partner Assisted Bodyweight Squats

Supine Hip Flexor Stretch

Childs Pose

Forward Lunge

Glute Bridge Single Leg Progression

Jump and Reach

Kneeling TA Stretch

Leg Crossover Stretch

Quadruped Bent-knee Hip Extensions

Side Lunge

Single Leg Squat

Standing Gate Openers (Frankensteins)

Standing Triangle Straddle Bends

Sumo Rotational Squats

Supine 90-90 Hip Rotator Stretch

Warrior I

Push-up with Single-leg Raise

Bear Crawl

Hip Rotations (Push-up Position)

Squat Jumps

Side Plank with Bent Knee

Lunge with Elbow Instep

Dirty Dog

Side Plank (Modified)

Cycled Split-Squat Jump

Double Leg Tuck Jump

Forward Linear Jumps

Forward Lunge with Arm Drivers

Glute Bridge

Kneeling Hip-flexor Stretch

Lateral Over Unders

Plank with Knee Drag

Side Lying Hip Abduction

Side Lying Hip Adduction

Side Plank with Straight Leg

Squat Jump

Standing Lunge Stretch

Thomas Stretch

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