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

Dumbbell 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

Side Lunge



Butt/Hips, Legs - Thighs

No Equipment

Single Leg Squat



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

No Equipment

Sumo Rotational Squats



Butt/Hips, Legs - Thighs

No Equipment

Bear Crawl



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

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

BOSU® Squat Jumps



Abs, Butt/Hips, Legs - Thighs

BOSU Trainer

Stability Ball Hamstring Curl



Butt/Hips, Legs - Thighs

Stability Ball

Barbell Forward Lunge



Butt/Hips, Legs - Thighs

Barbell

Cycled Split-Squat Jump



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

No Equipment

Double Leg Tuck Jump



Butt/Hips

No Equipment

Lateral Over Unders



Abs, Butt/Hips, Legs - Thighs

No Equipment, Raised Platform/Box

Overhead Medicine Ball Slams



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

TRX ® Assisted Cross-over Lunge with Arm Raise



Back, Butt/Hips, Shoulders

TRX


  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
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