Under Butt Workout To Perk Up That Peach!
Hey! How about an under butt workout?? Yes, please! In this blog post, we’ll explore some effective under butt workouts to help you sculpt and define your legs and glutes so that you don’t feel like you have to hire a personal trainer. You can do this all from the comfort of your own home. Building muscle doesn’t have to break the bank.
The under butt area is a common problem area for many people when it comes to toning and tightening the legs and glutes. The underbutt is an area of the glutes that can be challenging to target with traditional exercises.
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Under Butt Workout To Perk Up That Peach!
There are several different exercises that can help to strengthen and tone this area and they really don’t take a lot of time to do and are a great lower-body workout. After performing these under butt exercises for several weeks you will definitely feel like you have a strong butt. To add an extra challenge to these workouts, you can add resistance bands, and dumbbells, or use a kettlebell.
Under Butt Workout:
1. Single leg deadlifts: Single-leg deadlifts are another effective exercise for targeting the under butt area. To perform this exercise is to stand with your feet hip-width apart and hold a dumbbell or kettlebell in your left hand. Lift your left leg off the ground and hinge forward at the hips, reaching the weight towards the ground. Keep your back in a straight line and your core tight. Return to standing and repeat for several reps before switching to your right leg.
2. Bulgarian split squats: Stand facing away from a bench or chair with your left foot resting on the bench behind you. Bend your right knee to lower into a lunge, keeping your back straight and your chest lifted. Return to standing and repeat for several reps before switching to the other side.
3. Glute kickbacks: Get on all fours with your hands and knees on the ground. Lift your left leg up and back, squeezing your glutes at the top. Return to starting position and repeat for several reps (maybe do 3-4 number of sets of 10) before switching to the other side. Then, do the entire exercise on the other side. For best results, I love using a resistance band when I do these for added resistance! This exercise really works my butt muscles and under butt area.
4. Cable kickbacks: Attach an ankle cuff to a cable machine and clip it onto your left ankle. Stand facing the machine with your left foot a few feet away, and your right foot forward for balance. Kick your left leg back, squeezing your glutes at the top. Return to starting position and repeat for several reps before switching to the other side.
5. Step-ups: Stand in front of a bench or step and step up onto it with your left foot. Push through your left heel to lift your body up onto the bench, then lower back down with control. Repeat for several reps before switching to the other side.
6. Hip Thrusts: These are my absolute favorite things to do every time I work out. It not only is a great lower body workout because it targets so many different muscles but one of the best exercises to target your underbutt area.
To do hip thrusts you need a bench to help keep your head and upper back elevated. You can also put a weight on your torso to help add more resistance. Many use a weighted barbell but I use a dumbbell or two as I do not have a barbell to work with. I also do not have a bench to elevate my head/back so I use the edge of my couch.
7. Glute bridges: These are similar to the hip thrusts you see above, but they are a little bit different. A hip thrust is basically a glute bridge with a larger range of motion.
To perform the glute bridge, lie on your back with your knees bent and hip-width apart and make sure your feet are flat on the floor. Lift your torso/hips off the ground. Be sure to squeeze the heck out of your glutes and you rise up. Next, lower your hips/torso back down to the ground and repeat several times. I like to do 4 sets of 10 for a total of 40 reps.
To make this exercise more challenging and added difficulty, you can add a resistance band around your thighs or hold a weight across your hips. But using your body weight is fine too.
8. Romanian Deadlifts: These are great for targeting the hamstrings and glutes, including the under butt area. To perform this exercise, stand with your feet hip-width apart and hold a weight in front of your thighs. Do NOT go too heavy! No need to use a heavier weight. That is the most common thing people do when they do these. Start with no weight and then when you feel ready, add a lightweight and go from there. You will definitely feel this workout in the back of your thighs and underbutt area.
Hinge forward at the hips, keeping your back straight, and lower the weight you are holding, toward the ground. Keep your knees slightly bent and focus on squeezing your glutes as you return to the starting position. Here is a good post about proper form doing these. It is so important to have good form!
9. Reverse Lunges: There are so many different lunge variations but today we will talk about Reverse lunges which is a variation of the traditional lunge exercise that can be more effective for targeting the under butt area.
To perform this exercise, stand with your feet hip-width apart and step your left foot back behind you, lowering your body towards the ground as you go. Keep your right knee directly over your ankle. Your left knee needs to be at a 90-degree angle, pointing toward the floor with the left heel lifted. Return to the starting position and repeat on the other side. This exercise also helps to work out my upper hamstrings really nicely, which I love (added bonus!).
10. Donkey Kicks: To perform this exercise, get down on all fours with your hands under your shoulders and your knees under your hips. Lift your right leg up behind you, keeping your knee bent and your foot flexed. Squeeze your glutes as hard as you can, as you lift your leg up and lower your leg back down. Do this again, on the other side. I like to use 3 lb. ankle weights when I do my donkey kicks. That way, I am really working my glute muscles!
Free Under Butt Workout Planner
I created a free under butt workout planner for you to download and print out to help you get the butt of your dreams! Click the image below or THIS LINK—> Under butt workout planner printable.
Adding glute workouts into your fitness routine can help to target the under-butt area, resulting in a firm butt and a more lifted appearance to your peach. These exercises will help you build strong glutes and will help you avoid the dead butt syndrome if you sit most of the time and only get up to exercise. Yes, it is a real thing! But, with the right exercises, you will have a perfectly lifted peach and will be able to target those weak glutes.
If you are searching for another good butt workout, I recommend checking out my post for The Best Way To Build A Toned And Round Butt! That post has some of the best glute exercises so be sure to check it out!
I have found that my butt is the hardest part of the body for me to get toned up and lifted. I wish I had a magic wand to make it lifted and toned immediately but, it takes hard work and dedication! That is okay! We can do it! The best things in life take time. The most important thing to remember is that you are beautiful the way that you are!! The human body is an amazing thing!
What kinds of exercise do you enjoy doing for your lower body and under butt? Do you have a favorite under butt workout? Anything I did not mention above that you would like to add? If you do, please leave me a comment below! Thank you!
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Disclaimer: Please note that this blog post is not a substitute for medical advice. The information provided above should not be used as a basis for diagnosing, treating, or preventing any medical condition or disease. Before making any modifications to your diet, sleep regimen, daily routine, or exercise program, consult your physician. My Fitness Routines is not liable for any physical harm or injury that may result from the suggestions, opinions, or recommendations provided in this article.
