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.


Bird-dog



Abs, Back, Butt/Hips

No Equipment

Front Squat



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

Dumbbells

Downward-facing Dog



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

No Equipment

Box Jumps



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

Raised Platform/Box

Forward Cone Jumps



Butt/Hips, Legs - Thighs

Cones

Forward Lunge



Abs, Butt/Hips, Legs - Thighs

No Equipment

Glute Bridge Single Leg Progression



Back, Butt/Hips, Legs - Thighs

No Equipment

Jump and Reach



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

No Equipment

Lateral Cone Jumps



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

Cones

Partner Standing Row with Resistance Tubing



Arms, Back, Butt/Hips

Resistance Bands/Cables

Side Lunge



Butt/Hips, Legs - Thighs

No Equipment

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

Hip Rotations (Push-up Position)



Abs, Butt/Hips, Legs - Thighs

No Equipment

Glute Bridge



Abs, Butt/Hips, Legs - Thighs

Stability Ball

TRX ® Assisted Side Lunge with Arm Raise



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

TRX

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

Cycled Split-Squat Jump



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

No Equipment

Elevated Glute Bridge



Butt/Hips

Bench, Dumbbells

Forward Lunge



Butt/Hips, Legs - Thighs

Barbell

Goblet Squat



Butt/Hips, Legs - Thighs

Dumbbells

Hip Bridge



Butt/Hips

Barbell

Lateral Lunge



Butt/Hips, Legs - Thighs

Dumbbells

Lateral Over Unders



Abs, Butt/Hips, Legs - Thighs

No Equipment, Raised Platform/Box

Lunge



Butt/Hips, Legs - Thighs

Dumbbells

Overhead Medicine Ball Throws



Butt/Hips, Full Body/Integrated, Shoulders

Medicine Ball

Overhead Slams



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

Medicine Ball

Plank with Knee Drag



Butt/Hips, Legs - Thighs

No Equipment

Reverse Lunge



Butt/Hips, Legs - Thighs

Barbell

Reverse Slam



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

Medicine Ball

Romanian Deadlift



Back, Butt/Hips, Legs - Thighs

Barbell

Side Plank with Straight Leg



Abs, Butt/Hips

No Equipment

Squat



Butt/Hips

Medicine Ball

Standing Hip Abduction



Abs, Butt/Hips, Full Body/Integrated

Resistance Bands/Cables, Weight Machines / Selectorized

Standing Hip Adduction



Abs, Butt/Hips, Legs - Thighs

Resistance Bands/Cables

Supine Shoulder Roll



Abs, Butt/Hips

Stability Ball

TRX ® Assisted Cross-over Lunge with Arm Raise



Back, Butt/Hips, Shoulders

TRX

Tuck Jump



Butt/Hips

No Equipment

Walking Lunges with Twists



Abs, Butt/Hips, Legs - Thighs

Medicine Ball