A better looking butt in jeans! 6 simple exercises.
6 simple exercises for a firmer butt. This is not just a question of how the jeans fit. You might think that a firmer butt is primarily something women train for. Which it is. They are significantly better than us men at training this particular muscle, I would argue. But that doesn't mean that men should skip that training forever.
We men also notice what happens with age. Our butts simply seem to disappear and our jeans start to hang like an empty bag in the back. It may not be our biggest health problem – but it is a pretty clear sign that muscle has disappeared.
Both men and women need to train their glutes. Not just for shape, but because they help us stand up, climb stairs, carry, keep our pelvis stable, and create power when we walk and run. What's more, almost all good glutes also train our thighs and the rest of our legs.
A strong butt doesn't just look better in jeans. It's part of the engine that will carry you through the rest of your life. |
First, an important thing about the word firmer
You can strengthen and build your butt muscles with exercise. It gives you more shape and elasticity. But you can't burn fat specifically from your butt. If your fat mass also needs to decrease, it's done through the whole thing: eating habits, activity, and energy balance.
Here are six simple and effective exercises. You don't have to do them all in one session.
The six exercises
Squat
Do this: Stand about hip-to-shoulder width apart. Push your hips back and bend your knees as if you were going to sit down in a chair. Then press up through your entire foot.
Mainly trains: Buttocks and front thighs.
Easier version: Sit down in a controlled manner on a chair and stand up again.
Hip lift or hip thrust
Do this: Lie on your back with your legs bent, or place your shoulders against a bench. Press your hips up and tighten your butt in the top position without overextending your lower back.
Mainly trains: Buttocks, with little technical threshold.
Easier variation: Do hip lifts on the floor with body weight.
Bulgarian lunges
How to do it: Place your back foot on a low bench. Lower your body straight down and push up through your front foot. Hold on to something if your balance is limiting you.
Mainly trains: Butt, thighs and balance.
Easier variation: Do regular split squats with both feet on the floor.
Step up on bench or steps
Do this: Place your entire foot on a stable step or low bench. Push yourself up with the leg that is on the step. Lower yourself back down slowly.
Mainly trains: Butt, thighs and everyday strength for stairs.
Easier version: Use a lower step and hold onto a railing.
Back lunge
How to do it: Take a controlled step back and lower your back knee to the floor. Push yourself back up to standing through your front foot.
Mainly trains: Buttocks, thighs and hip stability.
Easier version: Hold onto a chair and make the movement shorter.
Side steps with mini straps
How to do it: Place a mini band above your knees or around your ankles. Bend slightly at the hips and knees and walk to the side in a controlled manner without letting your knees fall inward.
Mainly trains: The lateral muscles of the buttocks, which help stabilize the pelvis and knees.
Easier version: Do side steps without bands and hold onto a chair if necessary.
How to set up your workout
Don't make it more complicated than necessary. Two butt and leg workouts a week are plenty for most beginners.
Choose four or five exercises per session. You don't have to squeeze in all seven every time.
Do two to three sets. Aim for 8–15 controlled repetitions. For side steps, 12–20 steps in each direction may be more appropriate.
Finish the set close to fatigue. The last few reps should feel firm, but your technique should still be stable.
Increase gradually. Once the exercise becomes easy, you can add more repetitions, a harder band, or more weight.
Rest between workouts. Give the same muscles at least a day of recovery before training them hard again.
My simpler beginner workout with 4 exercises
Squats to chair – 2 x 10–15 repetitions
Hip lift on floor – 2 x 12–15 repetitions
Low-altitude step-ups – 2 x 8–12 repetitions per leg
Side steps with mini band – 2 x 12–20 steps per side
The most important thing is not which exercise is the most advanced. The most important thing is that the muscles are worked regularly and that the load is gradually increased. |
Start where you are. If you are untrained, start with body weight and support from a chair or railing. If you have pain in your hip, knee or back, you should adjust the movement and seek help from a physiotherapist or other healthcare professional if the discomfort persists. Exercise soreness is normal. Sharp or increasing pain is a signal to stop.
And remember: it's never too late to start.
Strength training can improve both strength and physical function even well into old age. A firmer butt is a nice bonus. The real payoff is stronger legs and a body that keeps working.
All the best,
Kennet Bath
Founder, Bodyweight Diet
Sources and further reading
Please note: The text provides general training information. Adjust the load and movement according to your level and any discomfort.
