Are you frustrated with your flat, sagging backside? No matter how many squats you do, you just can’t get that rounded, lifted look. The problem isn’t your squat form – it’s that you’re not working the underbutt!

This overlooked area is the real secret to perky, high glutes. And it only takes a few simple exercises to transform your tush.

Finally, get the tight toned booty of your dreams with these 6 best underbutt exercises. They’ll activate and lift those stubborn underbutt muscles for irresistible cheeks that defy gravity.

Underbutt Isolation Exercises

Target and tone the underbutt muscles with these isolation exercises designed to zero in on the often neglected underside of the glutes. Isolating the underbutt will lift, firm, and transform your booty.

1.     Bulgarian Split Squat

 

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Consider using Bulgarian split squats in your exercise regimen if you’re looking for a quick way to tone your underbutt. It targets the calves, hamstrings, quadriceps, and glutes.

Additionally, this exercise helps increase single-leg strength and balance while also enhancing lower body stability and strength.

How To Do It?

• Starting from a standing position, place one foot forward and the other on a sturdy bench or stage behind you.
• Lower your body by bending your front knee and keeping your back leg straight and stretched.
• Your front thigh should be parallel to the ground or just a touch lower as you descend. Aim to keep your knee from crossing your toes.
• Return to your starting point by pushing through your front heel.
• Do the exercise until you reach the number of times you want to do it, then switch sides.

Pro Tips

• Start with a lower platform or bench and gradually increase the height as you get comfortable.
• Maintain an upright posture throughout the exercise.
• To avoid placing undue strain on the front knee, keep it in line with the ankle.
• Control the movement and focus on engaging the muscles throughout the exercise.

2.     Reverse Lunge

 

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Hit your underbutt from different angles with the reverse lunge. Turning around for this variation enables you to better target the muscles on the bottom of your butt.

The reverse lunge enhances mobility while working the underbutt from an angle that many exercises miss. This builds shapely, balanced glutes from top to bottom.

How To Do It?

• Stand tall with your feet hip-width apart.
• With one foot, take a stride backward, landing on the ball of your foot and bending your body into a lunge.
• Make sure your rear knee is slightly off the ground and your front knee is in line with your ankle.
• By pressing through your front heel, you can get back to your starting posture.
• Before swapping sides, perform the exercise as many times as you’d like.

Pro Tips

• Step back far enough for both knees to form a 90-degree angle.
• Keep the front knee aligned with the ankle to prevent stress on the knee joint.
• Avoid slouching forward and maintain a straight posture.
• To get back to the starting position, press through the front heel.

3.     Banded Kickback

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Fire up the gluteus minimus for a lifted, toned underbutt. This small muscle lies beneath the glutes and is key for sculpting a pert rear. The banded kickback allows you to isolate it for serious toning and firming. Adding resistance with a booty band also helps to build strength in the oft-neglected underbutt region.

This clever exercise specifically targets the gluteus minimus. Additionally, it improves hip stability and extension.

How To Do It?

• Start by standing with your feet hip-width apart and wrapping a resistance band around your legs.
• To aid in maintaining your balance, place your hands on a sturdy object like a chair or a wall.
• Keep your back straight the entire time by using your core.
• Lift the second leg off the ground while keeping it straight and shift your weight to that leg. Just a little knee flexion is required.
• Keep control and concentrate on tightening your hips as you kick your raised leg straight back behind you. Hold your foot still.
• Take a short break when your leg is fully extended at the top of the movement.
• Without letting your leg touch the ground, return to the starting position.
• Before transferring to the other leg, perform the exercise for the required amount of repetitions.

Pro Tips

• Utilise a resistance band that offers adequate tension while enabling controlled movement.
• Keep your core active and stand up straight.
• At the peak of the exercise, concentrate on tightening the glutes.
• Avoid swinging the leg and maintain control throughout the exercise.

Best Underbutt Exercises At Home

Sculpt your underbutt without any equipment with these effective at-home moves. Toning your tush has never been simpler with these easy yet hard-hitting underbutt exercises. No gym required! Just your own bodyweight is enough to firm, tighten, and lift your rear.

4.     Glute Bridge

 

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One of the best underbutt exercises for engaging and enlarging the gluteal muscles is the glute bridge. It engages the hamstrings, core, and lower back muscles.Activate and strengthen your entire posterior chain including the underbutt with the humble glute bridge. This basic exercise packs a toning, firming punch when done properly.

How To Do It?

• Your feet should be roughly hip-width apart as you lay on your back with your knees bent and flat on the ground.
• To aid in balance, place your arms flat on the floor adjacent to your torso.
• Squeeze your hips and contract your core.
• Your knees and shoulders should be straight as you press through your feet and push your hips off the ground.
• Take a moment to pause at the peak and make sure your glutes are squeezed tightly.
• Return your hips to their starting position slowly.
• Repeat the exercise as many times as necessary.

Pro Tips

• To maximise glute activation, squeeze them at the peak of the exercise.
• Engage your core and keep your spine neutral to prevent arching your lower back.
• Push through the heels to lift the hips off the ground.
• Start with bodyweight and progress to adding resistance, such as a barbell or dumbbell, as you get stronger.

5.     Donkey Kicks

 

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This workout targets the glutes, particularly the gluteus maximus. It helps improve glute strength, power, and activation.

Moreover, by engaging the lower back and core muscles, this exercise improves hip mobility and stability.

How To Do It?

• Get on all fours with your hands shoulder-width apart and your knees hip-width apart.
• Keep your core straight and your back straight.
• Maintaining a 90-degree angle with your knee as you lift one leg up. Drive your heel upward while keeping your foot tight.
• Squeeze your hips and pause for a moment as you reach the top of the action.
• Put your leg back in the starting position by slowly lowering it.
• Do the exercise until you reach the number of times you want to do it, then switch sides.

Pro Tips

• Keep the core engaged throughout the exercise.
• Maintain a neutral spine and avoid overarching the back.
• At the peak of the exercise, concentrate on tightening the glutes.
• Perform the exercise with control and avoid swinging the leg.

6.     Single Leg Hip Thrust

Isolate each side with the single leg hip thrust for maximum toning. Hip thrusts are already potent underbutt exercisers. Taking them to single leg kicks the burn up a notch, enabling you to target each underbutt muscle independently.

How To Do It?

• Begin by sitting on the ground with your back against a stable bench or box.
• Your feet should be hip-width apart and flat on the ground. Bend your knees.
• Straighten out one leg in front of you by raising it off the ground.
• Engage your core and glutes, and push through your planted foot to lift your hips off the ground, creating a straight line from your knee to your shoulders.
• Squeeze your glutes at the top of the movement, and pause briefly.
• Return your hips to the starting position by lowering them gradually.
• Repeat the exercise for the desired number of repetitions before switching legs.

Pro Tips

• Keep the foot of the lifted leg flexed throughout the exercise.
• At the peak of the movement, contract the glutes and engage the core.
• Keep your spine neutral, and don’t arch your lower back.
• Start with your own weight, then gradually add resistance by using a barbell or weight plate.

Start with your own weight, then gradually add resistance by using a barbell or weight plate.

 

Why Proper Underbutt Training Is Crucial ?

Neglecting the underbutt is one of the top mistakes people make when building their best butt. This overlooked area plays a crucial role in sculpting lifted, toned glutes. Targeting the under glutes is essential for achieving full muscle activation and balanced development.

Achieve Full Glute Activation

• The underbutt contains essential muscles like the gluteus minimus and medius. These smaller stabilizer muscles must fire correctly for the larger gluteus maximus to contract fully.
• If the under glutes are weak or inactive, you won’t be able to maximize contraction of the upper glutes.
• During squats or lunges, the gluteus maximus does most of the work. But if the underbutt does its job correctly, the upper fibers can reach their full potential.
• Targeting the lower glutes directly with isolation exercises ensures you fully activate all areas of the glutes. This leads to more significant overall development.
• Moreover, activating the mind-muscle connection with the underglutes helps you learn to squeeze and engage them. Over time, this enhances coordination and contractions.
• Correctly firing the underbutt when training the rest of the glutes allows you to work your butt as one powerful, integrated unit.

Develop Balanced Glutes

• It’s easy to overwork the large, superficial gluteus maximus while neglecting the smaller, deeper muscles of the underbutt. This can create muscular imbalances over time.
• The gluteus maximus is a big, strong muscle designed for power. It’s worked heavily during popular compound lifts like squats and deadlifts.
• But exclusively hammering the upper glutes can lead to overdevelopment and tightness.
• Counteract this by also incorporating isolated underglute training. Building strength in the lower fibers helps create equilibrium between the upper and lower portions.
• You sculpt a balanced, symmetrical backside when the glutes are evenly worked.
• Activate your mind-muscle connection to the underglutes and focus on squeezing and contracting them during each rep. Over time, you’ll build tone and stamina in this area.

Enhance Proportional Development

• While you must train the entire glutes for overall size, honing in on the underbutt helps enhance shape and contouring.
• Sculpting this overlooked area complements training the larger upper fibers.
• Additionally, the gluteus maximus gives the butt overall mass. But lifting and rounding out the underglutes creates that coveted uplifted, apple-bottom look.
• Building and lifting the under glutes helps create an evenly rounded, proportional rear. It adds the right amount of lift and curve to create an ideal aesthetic shape.
• Targeted underbutt training defines your backside and takes it to the next level.

Improve Posture and Performance

• Beyond just looking amazing, proper under-glute strength also translates to better posture and athletic performance. This area plays a vital role in pelvic and hip stability.
• Weak under glutes can tilt the pelvis forward, hyperextending the lower back. Tight hip flexors also pull the pelvis down in the front. This excessive anterior pelvic tilt strains the spine and compresses the lower back.
• Strengthening the under glutes counteracts this by helping return the pelvis to a neutral position.
• Properly activating the lower fibers helps maintain optimal alignment. This takes the pressure off the lower back, reducing pain and risk of injury.
• Strong under glutes also maximize power transfer and prevent energy leaks during dynamic activities. Whether sprinting or squatting, correctly firing the underbutt keeps you performing at your highest potential.
• Pay attention to this crucial area for the best underbutt exercises!

 

Strategize Your Underbutt Workout Plan

Crafting a strategic training program is vital to maximizing your underbutt gains. Follow these tips to optimize your plan and commit to proper undergraduate training for the best results.

Order Exercises Thoughtfully

How you structure your workout can impact glute activation. Prioritize exercise order for enhanced muscle fatigue:

• Do isolation exercises when muscles are fresh. Moves like banded kickbacks and single-leg hip thrusts target the under-glutes directly. Knock these out early when the glutes have maximal energy.
• Moreover, follow up with heavier compound lifts as your workout progresses. After initial isolation, multi-joint exercises like squats, deadlifts, and lunges fatigue the entire glutes.
• Alternate between upper and lower glute moves in each training session. For example, do some banded kickbacks (lower), then hip thrusts (upper), into more kickbacks. This keeps constant tension on the full glutes.
• Schedule upper body exercises after your best underbutt exercises to allow glutes time under tension. Don’t interrupt targeted glute training with unrelated moves.

Strategic exercise order keeps the under glutes activated and exhausted, spurring development.

Allow For Adequate Recovery

Underglute training stimulates growth, but muscles also need time to rest and rebuild between sessions. Find the right training frequency and schedule recovery:

• Train glutes 2-3 times per week, allowing at least 48 hours between intense sessions to prevent overtraining.
• Take occasional deload weeks where you reduce volume and weight by 30-50%. This gives the under glutes a chance to recover.
• Include active rest days with light cardio or stretching to enhance blood flow without further fatiguing muscles.
• Prioritize sleep, hydration, and proper nutrition to optimize recovery time. Feed your muscles good fuel.

Giving the underglutes enough rest between challenging best underbutt exercises prevents injury or burnout so that you can work out safely and sustainably.

Progress The Challenge

Continuously increasing difficulty pushes under glutes to new levels. Apply progressive overload:

• Gradually increase weight, sets, reps, and tempo over time to keep the best underbutt exercises For example, add a resistance band or 5 extra pounds.
• Periodize training by cycling through different rep ranges and volumes. Focus on strength, then hypertrophy, then power, etc.
• Add variety by incorporating new exercises, angles, stances, and tools like bands or sliders. Fresh moves keep the under glutes guessing.
• Try advanced techniques like drop sets, supersets, pyramids, and unilateral training for new stimuli.
• Improve mind-muscle connection with focused contractions and squeezes during lifts.

Pushing your limits safely is vital for underbutt gains. Progressively and strategically overload the lower glutes.

With intelligent planning, recovery, and progressive overload, you will maximize results from your dedicated underbutt training. Use these exercise, recovery, and progression tips to lift, tone, and transform your rear!

Final Remarks

There you have it – the 6 best underbutt exercises for sculpting a gravity-defying derriere! With this killer workout lineup, you can finally achieve the lifted, toned booty of your dreams.

These targeted underbutt moves will become your glute gains best friends. Perform them regularly, and you’ll be amazed at how quickly you build, lift, and transform your backside. Those stubborn saggy cheeks don’t stand a chance!

We hope you’re feeling motivated and inspired to take your tush toning to the next level. Remember, a perky behind is sculpted from all angles – not just squats! Prioritize your underbutt training for results you can’t get any other way.

Frequently Asked Questions (FAQs)

What exercises target the underbutt?

Some of the best underbutt exercises include glute bridges, hip thrusts, reverse lunges, Bulgarian split squats, banded kickbacks, and single leg hip thrusts. These moves specifically target the muscles on the underside of the glutes.

How do you get a good underbutt?

Focusing on the underbutt with targeted exercises 2-3 times per week will help lift, tone, and shape this area. Be sure to activate your glutes in each exercise and squeeze the underbutt at the top of movements. Progressive overload by adding weight or resistance bands will continue to challenge the muscles.

What exercise grows your bum the most?

Squats and their variations like sumo squats target the entire glute muscles for maximum growth. Make sure to go deep enough and focus on squeezing the glutes on the way up. Lunges and step-ups also effectively work the butt.

How do you lift an underbutt?

You can lift and tone the underbutt by doing targeted exercises that focus on the underside of the gluteal muscles. Some of the best moves include glute bridges, hip thrusts, reverse lunges, Bulgarian split squats, banded kickbacks, and single leg hip thrusts.

How do you develop the underbutt?

Train the underbutt 2-3 times a week focusing on key lifts like glute bridges, hip thrusts, and kickbacks. Go heavy enough to challenge the muscles and activate the mind-muscle connection. Ensure proper form, full range of motion, and glute contractions