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Building your butt muscles from home with these moves

Updated on July 4, 2016

Beyond squats

When you think of working your butt muscles from home the first thing that comes to mind is squats, but what else is there? There are plenty of exercises with plenty of variations that can be done from home to tone your backside. Let’s focus on the moves that can get your butt into shape with no gym membership or weights needed. These moves can be tweaked in order to challenge, build, and tone your butt muscles even further.

Squats

Let’s start off with the most obvious one of all; even though it’s the first thing that comes to mind it can also be done in various ways to target the lower body. Before we get into that let’s go over how a proper squat is done then we’ll look at ways to enhance the move to get better results.

Proper squat

  • First, place your feet shoulder width apart with your feet facing forward
  • Second you can either extend your arms out or you can cross your arms (which ever feels comfortable)
  • Third roll your shoulders back with your chest out and your head up (bad posture can cause stress on your spine)
  • Fourth as you begin to bend your knees push your butt back (almost as if you’re trying to sit) the deeper you go the better
  • Last once you went as low as you can go make your way back to the starting position while engaging your core and maintaining the proper form then repeat.

Challenge

Jump squat

In order to do this, move you follow the instructions listed above except you don’t just return to the starting position you jump as high as you can.

Hold if you really want to add tension try holding at the very last step for a few Mississippi before returning back to the starting position

Lunges


  • To do a proper lunge first begin with your shoulders back and relaxed also with your chin up.
  • Second step forward with one leg lowering your hips until your legs are at a 90-degree angle; your front knee is to be directly above your ankle and be sure your back knee doesn’t touch the floor.
  • Third be sure to keep pressure on your heel as you return to the starting position; after which you repeat with the opposite leg.

Challenge

Jump to switch lunge

To perform this move you simply do the steps listed about except you jump; as you ascend in the air you switch your legs for the next lunges. This move requires good core strength.

Elevated split lunge

Also known as the Bulgarian split lunge has been around for some time and yet people normally stick to the regular lunges. To do this you’ll need a chair, stool or anything to elevate your leg. Next extent the leg resting on the elevated out as far as you can; the knee on the other leg should be directly above your ankle. Now once you begin to lower you hip your knee should be moving from above your ankle to being above your toes or the floor. Last, return to the starting position the repeat.

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Calf raises

This move is designed to shape your calf muscles so you can piece together the whole look (unless you want a big butt with stick legs). Simple move you just stand shoulder width apart and stand on your tippy toes contracting your calf muscles. Side note some people change the stance of their feet to target different parts of the calf, but personally I think that keeping your feet straight will work just fine.

Challenge

Seated calf raises

This move targets those hidden muscles under your visible calf muscles; just as simple as the standing calf raises you’re just seating.

Curtsy lunges

Back the lunges; this move would have been added to the challenge part of the lunges segment, but since it’s in my opinion completely different I decided to separate them. With your feet shoulder-width apart and your hands on your hips make sure your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch legs. To challenge yourself just hold the kick for a few Mississippi.


Mountain climbers

To perform this move you begin in the pushup position; then you drive you right knee as high as you can to your chest then switch to the other knee.

Challenge

The challenge here would be to go as fast as you can while maintaining proper form for the about 45 to 60 seconds (there’s your cardio workout).

Safety first

It’s very important that you have on running shoes performing these moves (even though you’re at home try not to get to comfortable). The impact on these moves can cause complication so again it’s important that you take precaution.



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    • DreamerMeg profile image

      DreamerMeg 10 months ago from Northern Ireland

      I like working out at home and squats are very useful. What is Mississippi? I haven't heard of those.

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