First of our exercises for buttocks is the simple Leg Lift: Standing upright behind a chair, grip the top of the chair for balance. Bending your knee, lift your right lower leg up behind you as far as possible, pulling the knee back slightly at full contraction and squeezing your right buttock. Slowly lower your right leg and perform the same buttock exercise with the left leg. Repeat about 10 times for both legs, focusing on flexing the buttocks.
Butt Lift Into Bridge Exercises for Buttocks
Lie on your back with knees bent and feet flat on the floor, arms flat on the floor to either side. Keeping your back straight, raise your hips off the floor and push them up as far as possible, contracting your glutes and keeping your shoulders on the floor. Lower and repeat these exercises for buttocks.
Get on your hands and knees on the floor, knees bent at 90 degrees so thighs are perpendicular to the floor. Keeping your head up, lift your right leg back and up, maintaining your 90 degree knee bend, until your foot is higher than your head or your thigh is horizontally in line with your torso. Squeeze your right gluteus and slowly lower your leg back to start position. Perform the same with your left leg, and repeat the gluteus exercise again.
One Leg Cable Kickback Exercises for Buttocks
Facing the low pulley cable machine, hook the leather ankle cuff attached to the cable around your right ankle. Holding onto the frame for balance, keep your hips and knees bent a little and flex your right buttock to slowly pull your leg back and up in an arc. Squeeze your buttock at full contraction then slowly return your leg to start position, and repeat. Perform the same exercises for buttocks with the left leg.