3 Übungen für einen runderen Hintern

A well-toned and firm butt is not just aesthetically pleasing but also has numerous health benefits. Strong glutes help support your lower back and hips, improve your posture, and enhance your athletic performance. However, achieving a lifted, rounded, and toned butt requires a targeted exercise routine that focuses on the glutes.

In this article, we will discuss the top 10 butt-lifting exercises that can help you achieve a lifted and firm butt. These exercises have been selected based on their effectiveness in targeting the gluteal muscles and promoting growth and strength. We will provide detailed instructions on how to perform each exercise correctly and highlight the specific muscles that are targeted. Additionally, we will offer tips and modifications to help you progress and avoid injury.

Whether you are a beginner or an experienced fitness enthusiast, these butt-lifting exercises will challenge and sculpt your glutes to give you the results you desire.

So, grab your workout gear and get ready to lift, round, and firm your glutes with these top 10 exercises!

Anatomie des Gesäßes

The glutes are a group of three muscles located in the buttocks region of the body. These muscles include the gluteus maximus, gluteus medius, and gluteus minimus.

The gluteus maximus is the largest muscle in the group and is responsible for the shape and size of the buttocks. It originates from the back of the hip bone (the ilium), the sacrum, and the coccyx, and inserts onto the femur (thigh bone) at the gluteal tuberosity.

The gluteus medius and minimus are smaller muscles that lie on the outer surface of the pelvis. They originate from the ilium and insert onto the greater trochanter of the femur. These muscles are responsible for stabilizing the hip and pelvis, especially during weight-bearing activities such as walking, running, and jumping.

The gluteus maximus is primarily responsible for hip extension, which is the movement of the hip joint that brings the thigh backwards. This muscle is activated during exercises such as squats, lunges, and deadlifts. The gluteus medius and minimus are responsible for hip abduction, which is the movement of the hip joint away from the midline of the body. These muscles are activated during exercises such as side-lying leg lifts, lateral band walks, and hip abductor machine exercises.

What are the best butt-lifting exercises?

If you’re looking to sculpt a sexy rear, try these exercises to lift, round, and firm your glutes:

1. Kniebeugen.

Kniebeugen are one of the most popular exercises for targeting the glutes, hamstrings, and quadriceps. This exercise involves lowering your body down into a squat position, then standing back up while keeping your core engaged and your feet planted firmly on the ground.

To perform squats:

  1. Stand with your feet slightly wider than hip-width apart. Your toes should be slightly pointed out, and your hands should be on your hips or in front of you.
  2. Slowly push your hips back into a sitting position while bending your knees. Avoid driving your knees forward and instead focus on hinging your hips back, as if you’re sitting in a chair.
  3. Continue to lower yourself until your thighs are parallel to the floor (your knees should be bent at a 90-degree angle). Then, hold the position for 2–3 seconds and slowly lift back up into the starting position.
  4. Perform 8–12 reps for 2–3 sets.

P.S. Many squat variations can help build a strong, taut butt. The key is to perfect your form and then incorporate additional challenges like weights tools (barbells, dumbbells, loop bands, or a kettlebell, etc.) or higher reps.

2. Glute bridges

Glute bridges are a simple and effective exercise for targeting the glutes, hamstrings, and lower back. This exercise involves lifting your hips up off the ground while keeping your feet planted firmly on the floor.

To perform glute bridges:

  1. Start by lying on your back with your knees bent and arms at your side. If you’re using a dumbbell, hold this across your hip crease. Your feet should be 12–16 inches (30–40 cm) from your butt.
  2. Press into your heels, brace your core, and push your pelvis upward by squeezing your glutes. Ensure your chest does not lift during this movement.
  3. Hold for 2 seconds and lower your hips back to the ground. This is one rep.
  4. Complete 8–12 reps of 2–3 sets.

3. Hip thrusts

Hip thrusts are a highly effective exercise for targeting the glutes, specifically the gluteus maximus. This exercise involves lifting your hips up off the ground while keeping your feet planted firmly on the floor.

To perform hip thrusts:

  1. Start on the floor with your shoulder blades resting against a secured bench that’s either against a wall or secured to the floor.
  2. Sitting on the floor with your legs straight, place a barbell across the crease of your hips and place your hands around the bar. Alternatively, you can hold a dumbbell.
  3. Next, bend your knees and have your feet about hip-width apart.
  4. Once in position, drive your heels into the ground, brace your core, and push your pelvis upward by squeezing your glutes. At the top of the movement, your shins should be vertical, your torso parallel to the ground, and your knees bent at a 90-degree angle. Avoid pushing with your lower back.
  5. Then, gently bring the weight back down.
  6. Aim for 8–12 reps of 2–3 sets.

If you’re using a barbell, you may wish to use a barbell pad to make the movement more comfortable. Ensure your chest is in the same position throughout the whole movement. Focus on using your pelvis to drive this movement.

Anmerkung: Since this move is more advanced, it’s best to practice without a barbell until you can accurately perform this movement. If you’re new to this type of exercise, you can practice this movement with glute bridges.

4. Clamshells

Clamshells are a simple yet effective exercise for targeting the gluteus medius muscle, which is located on the side of the butt. This muscle is important for hip abduction, which is the movement of the leg away from the body. Weakness in this muscle can lead to hip instability and poor alignment.

How to perform clamshells:

  1. Start by lying on your right side with your knees bent at a 90-degree angle, your right elbow bent, and your head resting on your right hand. Keep your spine in a neutral position and your shoulders, hips, and ankles in a straight line.
  2. Keeping the backs of your heels touching and your core engaged, slowly lift your knee about 45 degrees up and pause for a moment. Note that your toes should also lift up, but keep your heels together.
  3. Return your knee to the starting position. This is one rep. Complete 20 reps on each side.

For added difficulty, try this exercise with a banded loop and increase the number of sets.

5. Fire hydrants

Fire hydrants are a popular exercise that targets the glutes, specifically the gluteus medius and minimus muscles. This exercise involves lifting one leg out to the side while maintaining a tabletop position with your hands and knees on the ground.

To perform fire hydrants:

  1. Start on all fours with your knees aligned with your hips and your hands aligned with your shoulders. Be sure your core is engaged and your neck is neutral (look straight down).
  2. With your knees bent at a 90-degree angle, contract your glutes to lift your right leg up at a 45-degree angle.
  3. Lower your leg to the starting position. This is one rep. Complete 8–12 reps of 2–3 sets on both sides.

For an extra challenge, try this exercise with a loop band.

6. Bulgarian split squats

Bulgarian split squats are a challenging and effective exercise for targeting the glutes, quads, and hamstrings. This exercise involves a lunge-like movement with one foot elevated behind you on a bench, step, or sturdy chair.

To perform Bulgarian split squats:

  1. Stand 2 feet (about 60 cm) from a step, chair, or bench, facing away from it.
  2. Bend your left leg and place the top of your foot on the bench. This will be your starting position.
  3. Next, bend your right knee and lower your body as low as you can. Be sure to keep your chest, hips, and shoulders facing forward.
  4. Press down into your right heel to return to the starting position. This is one rep.
  5. Complete 8–12 reps or 2–3 sets.

For an added challenge, hold a dumbbell in each hand during the Bulgarian split squat.

7. Reverse lunge

The reverse lunge is a popular exercise for targeting the glutes, hamstrings, and quadriceps. This exercise involves stepping backwards with one leg, lowering your body down into a lunge position, then returning to a standing position.

To perform a reverse lunge:

  1. Stand with your feet hip-width apart with your hands on your hips.
  2. Shift your weight onto your left foot and take a large step back with your right foot.
  3. With the ball of your right foot touching the ground and your heel up, lower your right leg until your thigh is perpendicular to the ground and your right knee is at a 90-degree angle. Your left knee should also be bent at a 90-degree angle.
  4. Push into your heel and squeeze your glutes to lift your body back to starting position. This is one rep.
  5. Complete 8–12 reps for 2–3 sets.

For an added challenge, hold a dumbbell in each hand.

8. Step-ups

Step-ups are a simple yet effective exercise for targeting the glutes, hamstrings, and quadriceps. This exercise involves stepping up onto a raised platform or step, then stepping back down.

To perform step-up:

  1. Stand 2 feet (about 60 cm) in front of a secured box or bench. Ensure the surface will not move.
  2. Place your right foot on top of the box or bench. Your hips, knees, and ankles should all be at a 90-degree angle. This is the starting position.
  3. Next, push your right foot into the box or bench and squeeze your glutes to lift your body up. Instead of putting your left foot on top of the box or bench, keep it in the air.
  4. Then, lower your body back down. This is one rep.
  5. Continue this for 15–20 reps. Then, switch feet.

Take your time with this movement. If needed, secure your balance by placing both feet on the box and then slowly lowering back down.

9. Side-lying hip abduction

Side-lying hip abduction is an exercise that targets the gluteus medius muscle, which is important for stabilizing the hip joint and preventing injuries. This exercise involves lying on your side and lifting your top leg away from your body while keeping your hips stacked and your core engaged.

To perform side-lying hip abduction:

  1. Start by lying on your right side with your legs stacked straight.
  2. Squeeze your glutes and lift your left leg vertically. Hold for 2 seconds and return to the starting position.
  3. Complete 8–12 reps of 2–3 sets on both sides.

For an extra challenge, try this exercise with a loop band.

10. Dumbbell deadlifts

Dumbbell deadlifts are a popular exercise for targeting the glutes, hamstrings, and lower back. This exercise involves lifting a pair of dumbbells from the ground using a hinge movement pattern.

To perform dumbbell deadlifts:

  1. Stand with your feet hip-width apart with a dumbbell in each hand and your palms facing your thighs. Be sure to engage your core and keep a neutral spine throughout the exercise.
  2. With a very slight bend in your knees, slowly lower the dumbbells toward the ground, stopping when they reach around the middle of your shins.
  3. Then, slowly rise back to the starting position by contracting your glutes. This is one rep.
  4. Complete 8–12 reps for 2–3 sets.

P.S. It’s best to start with a lighter weight at first and perfect your form. This will help prevent injury and target your glutes rather than relying on your lower back. Once you perfect this movement, you can opt for advanced deadlifts.

Schlussfolgerung

If you want to strengthen and shape your glutes, it’s important to include a variety of exercises in your workout routine. The ten exercises mentioned above target the glutes from different angles and movement patterns, helping to build strength, size, and definition in this important muscle group.

Remember to start with lighter weights and focus on proper form and technique before increasing the weight or difficulty level. Additionally, incorporating cardio and a healthy diet into your fitness routine can help to reduce overall body fat and reveal a more toned and sculpted butt.

With consistency and dedication, these exercises can help you achieve the toned, firm, and lifted glutes that you desire. So, get to work and start incorporating these exercises into your fitness routine today!

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