When it comes to building a well-rounded, toned glute, targeting the lower part of the glutes is just as important as working the upper and outer glutes.
The lower glutes, also known as the “lower butt,” are key to creating a balanced and firm backside. Focusing on these muscles can not only enhance the appearance of your glutes but also improve your strength, posture, and athletic performance.
In this article, we’ll cover the 7 best lower butt exercises for glute development that you can add to your fitness routine for optimal results.
1. Bulgarian Split Squats
Bulgarian Split Squats are one of the best exercises for targeting the lower glutes. This single-leg movement isolates each leg, helping to build muscle in the lower butt while also improving balance and stability.
How to Perform:
- Start by standing about 2 feet in front of a bench.
- Place one foot behind you on the bench, and lower your body until your front thigh is parallel to the ground.
- Push through the heel of your front foot to return to the starting position.
2. Hip Thrusts
Hip Thrusts are a powerhouse exercise for glute development, particularly when done with the emphasis on the lower glutes. This exercise targets the glutes more effectively than squats and is perfect for isolating the lower part of the backside.
How to Perform:
- Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
- Roll a barbell over your hips or use a weight plate for resistance.
- Drive through your heels, thrusting your hips upward while squeezing your glutes.
- Lower your hips back down and repeat.
3. Deadlifts (Conventional & Romanian)
Deadlifts are an excellent compound exercise that works your entire posterior chain, but when executed properly, they can target the lower glutes. Both conventional and Romanian deadlifts emphasize the glutes and hamstrings, making them vital for building the lower butt.
How to Perform (Romanian Deadlift):
- Stand with your feet hip-width apart, holding a barbell in front of your thighs.
- Slightly bend your knees and hinge at the hips to lower the barbell down your shins.
- Keep your back flat and your chest lifted as you lower the weight.
- Push through your glutes to return to the starting position.
4. Glute Kickbacks
Glute Kickbacks are a simple yet effective exercise to target the lower glutes. This move isolates the glutes, promoting muscle growth and strength in the lower butt.
How to Perform:
- Start on all fours with your wrists directly under your shoulders and knees under your hips.
- Kick one leg back, keeping it straight, and squeeze your glutes at the top.
- Return your leg to the starting position and repeat on the other side.
5. Step-Ups
Step-Ups are another excellent exercise that engages the lower glutes while also working your quads and hamstrings. This exercise mimics functional movements, making it great for strengthening the glutes and improving overall leg power.
How to Perform:
- Stand in front of a bench or sturdy box, with your feet hip-width apart.
- Step one foot onto the bench and push through the heel of that foot to raise your body up.
- Lower your body back down and repeat with the other leg.
6. Kettlebell Swings
Kettlebell swings are a dynamic, explosive movement that primarily targets the glutes and hips. When performed with the proper technique, this exercise can work the lower butt effectively while also improving overall fitness.
How to Perform:
- Stand with your feet slightly wider than hip-width apart, holding a kettlebell with both hands.
- Hinge at the hips, swinging the kettlebell back between your legs.
- Thrust your hips forward to propel the kettlebell upward, squeezing your glutes as you reach the top.
- Let the kettlebell swing back down and repeat.
7. Frog Pumps
Frog Pumps are a great bodyweight exercise for isolating the lower glutes. This move is similar to the hip thrust but emphasizes the lower part of the glutes through a unique leg position.
How to Perform:
- Lie on your back with your feet together and knees bent out to the sides (like a frog).
- Push through your heels, lifting your hips toward the ceiling while squeezing your glutes.
- Lower back down and repeat for the desired number of reps.
Conclusion
Incorporating these 7 best lower butt exercises for glute development into your fitness routine will help you target the lower glutes, building strength and size. Whether you’re a beginner or an advanced lifter, these exercises can be adjusted to fit your fitness level and goals.
Remember, consistency is key when it comes to building muscle, and combining these exercises with a balanced diet and proper recovery will ensure you see the best results.
Start incorporating these moves into your workouts today, and watch your glutes transform!
Emily Rose Johnson is a passionate writer with a knack for crafting engaging content. She specializes in communication strategies, digital marketing, and creative storytelling.
