How to Target The UNDERBUTT

If you’re looking to achieve the ultimate booty lift, targeting your underbutt muscles is key. The underbutt, also known as the gluteal fold, is the area where your glutes meet your hamstrings, and it’s often overlooked in traditional glute exercises. But by incorporating specific underbutt exercises into your routine, you can tone and lift this area for a more sculpted and shapely backside.

In this article, we’ll explore the 7 best underbutt exercises to help you achieve your desired results. We’ll cover a variety of exercises that target the underbutt muscles from different angles, including both bodyweight and weighted options. Whether you’re a beginner or a seasoned fitness enthusiast, these exercises can be tailored to your level of experience and fitness goals.

By incorporating these underbutt exercises into your routine, you’ll not only see a lift and toning in your glutes but also improve your overall lower body strength and stability. Plus, these exercises can help improve posture, reduce lower back pain, and boost your athletic performance.

So, let’s get started and discover the 7 best underbutt exercises for the ultimate booty lift!

What is the Underbutt?

The underbutt, also known as the gluteus minimus, is one of the three muscles that make up the butt. It lies beneath the gluteus maximus and is responsible for hip abduction (moving the leg away from the body) and rotation.

How to Target The UNDERBUTT?

Because the underbutt is a small muscle, it’s important to use exercises that target it specifically. Here are 7 of the best:

1. Romanian Deadlifts

Romanian deadlifts are a popular strength-training exercise that targets the hamstrings, glutes, and lower back. This exercise is particularly effective for developing the underbutt muscles and improving overall lower body strength.

Overview: The Romanian deadlift is a compound exercise that requires the use of a barbell or dumbbells. It involves bending at the hips and lowering the weight toward the ground, keeping the legs relatively straight and the back flat. The weight is then lifted back up to the starting position, engaging the glutes and hamstrings throughout the movement.

How to perform Romanian deadlifts

To perform Romanian deadlifts correctly, follow these steps:

  1. Start with your feet hip-width apart and the barbell or dumbbells in front of your thighs.
  2. Hinge at the hips, pushing your hips back and lowering the weight toward the ground. Keep your knees slightly bent, but do not let them bend any further throughout the movement.
  3. Keep your back flat and your chest up, engaging your core muscles to maintain a neutral spine.
  4. Lower the weight until you feel a stretch in your hamstrings. The weight should come down to around mid-shin level.
  5. Pause for a second at the bottom of the movement, then engage your glutes and hamstrings to lift the weight back up to the starting position.
  6. Squeeze your glutes at the top of the movement, then repeat for several repetitions.

2.臀桥

UNDERBUTT Exercises

Glute bridges are a highly effective exercise for targeting the glutes and hamstrings, including the underbutt muscles. This exercise is also great for strengthening the lower back, improving posture, and reducing the risk of injury.

Overview: Glute bridges involve lying on your back with your knees bent and feet flat on the ground. You then lift your hips up towards the ceiling, squeezing your glutes and hamstrings throughout the movement.

How to perform glute bridges

To perform glute bridges correctly, follow these steps:

  1. Lie on your back with your knees bent and feet flat on the ground. Your arms should be by your sides with your palms facing down.
  2. Engage your core muscles and press your feet into the ground, then lift your hips up towards the ceiling.
  3. Squeeze your glutes and hamstrings at the top of the movement, making sure to maintain a straight line from your shoulders to your knees.
  4. Hold the position for a few seconds, then lower your hips back down to the starting position.
  5. Repeat for several repetitions, focusing on engaging your glutes and hamstrings throughout the movement.

3.保加利亚式劈叉深蹲

Bulgarian split squats are a single-leg strength exercise that targets the glutes, hamstrings, quads, and core. This exercise is highly effective for developing the underbutt muscles, improving balance and stability, and preventing muscle imbalances.

Overview: Bulgarian split squats involve standing in a split stance with one foot elevated behind you. You then lower your body down into a lunge position, engaging your glutes, hamstrings, and quads throughout the movement.

How to perform Bulgarian split squats

To perform Bulgarian split squats correctly, follow these steps:

  1. Stand with your back facing a bench, step, or elevated surface. Place one foot on top of the bench or step, with your toes pointing straight ahead.
  2. Step your other foot forward, making sure your feet are hip-width apart and your toes are pointing straight ahead.
  3. Engage your core muscles and lower your body down into a lunge position, bending your front knee to around 90 degrees.
  4. Keep your back straight and your chest up, making sure to keep your front knee in line with your ankle.
  5. Push through your front heel and squeeze your glutes and hamstrings to lift your body back up to the starting position.
  6. Repeat for several repetitions, then switch legs and repeat the exercise on the other side.

4. Single-Leg Romanian Deadlifts

Single-leg Romanian deadlifts are a challenging exercise that targets the hamstrings, glutes, and lower back. This exercise is highly effective for developing the underbutt muscles, improving balance and stability, and reducing the risk of injury.

Overview: Single-leg Romanian deadlifts involve standing on one leg and bending forward at the hips, while keeping the other leg extended behind you. You then lift the weight towards the ground, using your glutes and hamstrings to maintain balance and stability throughout the movement.

How to perform single-leg Romanian deadlifts

To perform single-leg Romanian deadlifts correctly, follow these steps:

  1. Stand on one leg with your knee slightly bent, and the other leg extended behind you. Hold a dumbbell or kettlebell in your opposite hand.
  2. Hinge at the hips and lower the weight towards the ground, keeping your back flat and your extended leg straight.
  3. Lower the weight until you feel a stretch in your hamstrings, then squeeze your glutes and hamstrings to lift the weight back up to the starting position.
  4. Keep your core engaged throughout the movement to maintain balance and stability.
  5. Repeat for several repetitions, then switch legs and repeat the exercise on the other side.

5. Step-Ups

Step-ups are a great exercise for targeting the glutes, hamstrings, and quads, including the underbutt muscles. This exercise is also beneficial for improving balance, coordination, and overall lower body strength.

Overview: Step-ups involve stepping onto an elevated surface, such as a bench or step, and then stepping back down to the ground. This exercise can be performed with bodyweight or weighted with dumbbells or a barbell.

How to perform step-ups

To perform step-ups correctly, follow these steps:

  1. Stand in front of an elevated surface, such as a bench or step. Place one foot on top of the surface, with your toes pointing straight ahead.
  2. Push through your heel and lift your body up onto the surface, keeping your other foot planted on the ground.
  3. Step back down to the ground with your other foot, then repeat the exercise with the other leg.
  4. Keep your chest up and your core engaged throughout the movement, making sure to push through your heel to engage your glutes and hamstrings.
  5. Repeat for several repetitions, alternating legs with each rep.

6. Reverse Lunges

Reverse lunges are an effective exercise for targeting the glutes, hamstrings, and quads, including the underbutt muscles. This exercise also helps improve balance and stability and can be performed with bodyweight or weighted with dumbbells or a barbell.

Overview: Reverse lunges involve stepping backwards with one leg and lowering your body down into a lunge position, before returning to the starting position. This exercise can be performed with either alternating legs or by completing all reps on one leg before switching to the other.

How to perform reverse lunges

To perform reverse lunges correctly, follow these steps:

  1. Stand with your feet shoulder-width apart and your core engaged.
  2. Take a step backwards with one foot, keeping your other foot planted on the ground.
  3. Lower your body down towards the ground by bending both knees, making sure to keep your front knee in line with your ankle.
  4. Push through your front heel to lift your body back up to the starting position.
  5. Repeat for several repetitions on one leg before switching to the other, or alternate legs with each rep.

7. Cable Pull-Throughs

Cable pull-throughs are a great exercise for targeting the glutes and hamstrings, including the underbutt muscles. This exercise is performed using a cable machine, which provides constant resistance throughout the movement.

Overview: Cable pull-throughs involve standing with your back to a cable machine, and pulling a cable through your legs using your glutes and hamstrings. This exercise can be performed with different attachments, such as a rope or handle, to vary the movement and target different muscle groups.

How to perform cable pull-throughs

To perform cable pull-throughs correctly, follow these steps:

  1. Stand with your back to a cable machine and set the cable attachment at the lowest position.
  2. Grab the attachment and walk away from the machine, pulling the cable through your legs until it is between your legs.
  3. Hinge at the hips, pushing your hips back and keeping your back flat, as you lower your body down towards the ground.
  4. Engage your glutes and hamstrings to pull the cable back up to the starting position, making sure to keep your core engaged throughout the movement.
  5. Repeat for several repetitions, focusing on squeezing your glutes and hamstrings at the top of the movement.

最后的想法

Now that you know the 7 best underbutt exercises, it’s time to put them to use! These moves will help you sculpt and tone your glutes for a firmer, rounder backside.

Remember to always use proper form and to focus on squeezing your glutes at the top of each rep to really engage the muscles. If you’re new to these exercises, start with a light weight and gradually increase the weight as you get stronger. And be sure to give yourself plenty of rest between workouts – your glutes need time to recover!

What are you waiting for? Go get that UNDERBUTT working!

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