The document provides a comprehensive guide to various butt exercises, detailing primary and secondary muscles involved, starting positions, and movement best practices for each exercise. Exercises covered include squats, lunges, deadlifts, glute bridges, and more, each with recommended repetitions and proper form to ensure effectiveness and safety. Proper execution and alignment are emphasized to maximize butt strengthening and minimize injury risk.

1. ABSOLUTE
BEST BUTT
EXERCISES
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2. “NICE BUTT!”
WE ALL
APPRECIATE
HEARING ...
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3. BUT WHAT DO I NEED TO DO
TO HAVE A BUTT LIKE THAT
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4. first ...
let’s talk about
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5. the junk in
your trunk
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6. Brought to you by
gluteus maximus
gluteus mEDIUS & GLUTEUS MINIMUS
• Is the largest muscle in the body
• Functions to extend the hip (i.e., 90° angle
at the hip when sitting to 180° angle when
standing upright)
• Gluteus medius is the second larges of
the three gluteus muscles (shown in the
diagram); Gluteus Minimus is found under
Gluteus Medius (and not shown)
• Both similarly function to abduct, internally
rotate (when hip is flexed) and externally
rotate (when hip is extended) at the hip

7. if you move
FORWARD OR
BACKWARD at
your HIPS or
use your legs ...
You’RE using
your butt!
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8. Brought to you by

9. Brought to you by
ABSOLUTE
BEST BUTT
EXERCISES

10. Brought to you by
ABSOLUTE
BEST BUTT
EXERCISES
• NO ADDITIONAL WEIGHT IS REQUIRED
• PROPER FORM IS ESSENTIAL (REFER TO SLIDES)
• RECOMMENDED SETS: 2 - 3
• RECOMMENDED REPETITIONS: 10 - 20
• INCLUDE EXERCISES INTO YOUR WORKOUTS

11. Brought to you by
SQUATS

12. Brought to you by
SQUATS
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Erector Spinae, Gluteus Maximus, Hamstrings and Quadriceps
• SECONDARY MUSCLES: Transverse Abdominis, Gluteus Medius, Gluteus Minimus, Adductors,
Gastrocnemius and Soleus
1. Stand with feet slightly wider than hip
distance apart (toes can be pointed outward
slightly); hips, knees and ankles stacked one
on top of the other.
2. Torso is upright (with core muscles engaged);
arms are at your sides (with or without
additional weight).

13. Brought to you by
SQUATS
MOVEMENT
BEST PRACTICES
1. With weight evenly distributed between both feet, bend at the knees and lower the hips down
and back (keeping back flat, torso engaged, and knees stacked above the ankles -- a 90° angle).
2. If using no additional weight, arms can raise up to shoulder height (for balance).
3. Return to starting position.
• Inhale as you lower down to approximately
90° angle at the knees; exhale as you return
to starting position.
• Do not let the knees collapse inwards as you
bend down; keep hips, knees and ankles
aligned at all times.
• Keep back flat with shoulders down and head
upright (looking forward).
• If using additional weight, choose a load that
does not compromise proper form.

14. Brought to you by
lunges

15. Brought to you by
LUNGES
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Hamstrings and Quadriceps
• SECONDARY MUSCLES: Gluteus Medius, Gastrocnemius, Soleus and Anterior Tibialis
1. Stand with feet side-by-side; hips, knees and
ankles stacked one on top of the other.
2. Torso is upright (with core muscles engaged);
arms are placed on your hips (unless using
additional weight).

16. Brought to you by
LUNGES
MOVEMENT
BEST PRACTICES
1. Maintaining feet in alignment with hips and knees, take a step forward with one leg (a distance
where both knees can bend at 90 degrees) and simultaneously bend both knees (each to a 90°
angle) while keeping the torso upright and eyes looking straight ahead.
2. Pushing off the heel of the front leg, return to starting position.
• Inhale as you lower down to approximately
90° angle at both knees; exhale as you return
to starting position.
• Avoid “walking on a tightrope” and maintain
feet hip distance apart (keep hips, knees and
ankles aligned).
• Keep back flat and upright with shoulders
down and head upright (looking forward).
• If using additional weight, choose a load that
does not compromise proper form.

17. Brought to you by
STRAIGHT LEG DEADLIFT

18. Brought to you by
STRAIGHT LEG DEADLIFT
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Gluteus Medius and Hamstrings
• SECONDARY MUSCLES: Erector Spinae
1. Stand with feet side-by-side; hips, knees and
ankles stacked one on top of the other.
2. Torso is upright (with core muscles engaged);
arms are placed in front of the hips, shoulder
width apart (with or without additional
weight).

19. Brought to you by
STRAIGHT LEG DEADLIFT
MOVEMENT
BEST PRACTICES
1. With knees slightly bent, back flat and hands grazing the legs through the entire movement,
bend forward at the hips and move the hips back to create a 90° angle at the hip (lowering your
hands toward the ground).
2. Using the glutes and hamstrings, raise the torso back to the starting position.
• Inhale as you lower the arms and shift the
hips back; exhale as you return to starting
position.
• Engage the core muscles (including
scapula) to maintain a flat back throughout
the exercise; head and neck maintaining
relationship with the spine.
• If using additional weight, choose a load that
does not compromise proper form.

20. Brought to you by
PARTNER SQUATS

21. Brought to you by
PARTNER SQUATS
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Quadriceps, Hamstrings, Gluteus Maximus and Gluteus Medius
• SECONDARY MUSCLES: Erector Spinae, Transverse Abdominis, Rectus Abdominis, Adductors,
Abductors, Gastrocnemius, and Soleus
1. Stand back-to-back with partner (or against a
wall) with arms extended forward at shoulder
height.
2. Stand with feet hip distance apart with
toes facing forward; hips, knees and ankles
stacked one on top of the other.
3. Contact points include: the head, shoulders,
mid-back, hips and feet on the floor.

22. Brought to you by
PARTNER SQUATS
MOVEMENT
BEST PRACTICES
1. Keeping constant pressure in the six (6) contact points with arms extended and parallel to the
floor, bend at the knees to lower down to a 90° bend at the knees.
2. Keeping constant pressure in the six (6) contact points with arms extended and parallel to the
floor, extend the legs and return to starting position
• Choose a partner that is approximately the
same height.
• Inhale as you lower the hips down to the
90° angle; exhale as you return to starting
position.
• Engage the core muscles to maintain a neutral
spine throughout the exercise.
• For an increased challenge, hold the squat for
an extended period of time before returning
to starting position.

23. Brought to you by
BENT KNEE DONKEY KICK

24. Brought to you by
BENT KNEE DONKEY KICK
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Gluteus Medius and Hamstrings
• SECONDARY MUSCLES: Levator Scapulae, Deltoids, Erector Spinae and Transverse Abdominis
1. Position yourself on all fours (face down with
elbows directly below the shoulders and
knees directly below the hips); palms and
shoelaces down on the floor.
2. Elbows are shoulder width apart and knees
are hip distance apart.
3. Keep torso straight and head and neck in line
with the spine.

25. Brought to you by
BENT KNEE DONKEY KICK
MOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the arms, back and hips flat, and both knees bent at
90 degrees, raise the right heel up towards the ceiling (until the foot is parallel to the floor).
2. Lower the leg back to starting position.
3. Repeat on left leg.
• Exhale as you raise the foot towards the
ceiling; inhale as you return to starting
position.
• Engage the core muscles to maintain a neutral
spine throughout the exercise.
• Complete all repetitions on one side before
switching to the other side (do not alternate
after each repetition).

26. Brought to you by
FIRE HYDRANT

27. Brought to you by
FIRE HYDRANT
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Gluteus Medius, Iliopsoas and Hamstrings
• SECONDARY MUSCLES: Levator Scapulae, Deltoids, Erector Spinae and Transverse Abdominis
1. Position yourself on all fours (face down
with hands directly below the shoulders and
knees directly below the hips); fingers facing
straight forward and shoelaces down on the
floor.
2. Hands are shoulder width apart (slightly
bent) and knees are hip distance apart.
3. Keep torso straight, hips level and both knees
bent at 90° angle at all times.

28. Brought to you by
FIRE HYDRANT
MOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the arms, back and hips parallel to floor, and both
knees at a 90° angle, raise the right knee and foot out to the side and up towards the ceiling
(until the knee and foot are parallel to the ceiling).
2. Lower the leg back to starting position.
3. Repeat on left leg.
• Exhale as you raise the knee and foot out the
side and up to hip height; inhale as you return
to starting position.
• Engage the core muscles to maintain a neutral
spine and hips throughout the exercise.
• Complete all repetitions on one side before
switching to the other side (do not alternate
after each repetition).

29. Brought to you by
GLUTE BRIDGE

30. Brought to you by
GLUTE BRIDGE
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Hamstrings and Erector Spinae
• SECONDARY MUSCLES: Rectus Abdominis, Transverse Abdominis, and Adductors
1. Lie down with knees bent (at a 90° angle),
feet hip distance apart and flat on the floor,
with back flat and hips down (neutral spine).
2. Arms are extended at the sides with palms
facing down (reaching towards the heels).
3. Keep neck long and eyes looking up towards
the ceiling.

31. Brought to you by
GLUTE BRIDGE
MOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the head, back of shoulders and both feet, knees hip
distance apart at all times, raise the hips up towards the ceiling while maintaining a flat back
and neutral spine.
2. Lower back down to starting position (maintaining flat back and neutral spine).
• Exhale as you raise the hips towards the
ceiling; inhale as you return to starting
position.
• Press the heels down and pull heels towards
the shoulders to further engage the glutes
and hamstrings.
• Keep knees hip distance apart at all times as
you extend at the hips.
• Press head and shoulders into the floor as
you reach the fingers towards the heels.

32. Brought to you by
gLUTE BRIDGE - SINGLE LEG

33. Brought to you by
GLUTE BRIDGE - SINGLE LEG
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Iliopsoas, Hamstrings and Erector Spinae
• SECONDARY MUSCLES: Rectus Abdominis, Transverse Abdominis, and Adductors
1. Lie down with knees bent (at a 90° angle),
feet hip distance apart and flat on the floor,
with back flat and hips down (neutral spine).
2. Keeping right knee bent, place right ankle on
top of left knee (hips remain parallel to the
ground).
3. Arms are extended at the sides with palms
facing down (reaching towards the heels).
4. Keep neck long and eyes looking up towards
the ceiling.

34. Brought to you by
GLUTE BRIDGE - SINGLE LEG
MOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the head, back of shoulders and right foot, raise the
hips up towards the ceiling while keeping hips parallel, maintaining a flat back and neutral spine.
2. Lower back down to starting position (maintaining flat back and neutral spine).
3. Repeat exercise with left leg on the ground.
• Exhale as you raise the hips towards the
ceiling; inhale as you return to starting
position.
• Press the heel down and pull heel towards the
shoulders to further engage the working leg.
• Open up the top knee as you try to lower it
towards the floor.
• Complete all repetitions on one side before
switching to the other side (do not alternate
after each repetition).

35. Brought to you by
GLUTE BRIDGE - SINGLE LEG 90°

36. Brought to you by
GLUTE BRIDGE - SINGLE LEG 90°
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Hip Flexors, Hamstrings and Erector Spinae
• SECONDARY MUSCLES: Rectus Abdominis, Transverse Abdominis, and Adductors
1. Lie down with knees bent (at a 90° angle),
feet hip distance apart and flat on the floor,
with back flat and hips down (neutral spine).
2. Keeping right knee bent, straighten the left
leg and raise the heel towards the ceiling (hip
at 90° angle).
3. Arms are extended at the sides with palms
facing down (reaching towards the heels).
4. Keep neck long and eyes looking up towards
the ceiling.

37. Brought to you by
GLUTE BRIDGE - SINGLE LEG 90°
MOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the head, back of shoulders and right foot, raise the
hips up towards the ceiling while keeping hips parallel, maintaining a flat back, neutral spine and
left heel pointed towards the ceiling.
2. Lower back down to starting position (maintaining flat back and neutral spine).
3. Repeat exercise with left leg on the ground.
• Exhale as you raise the hips towards the
ceiling; inhale as you return to starting
position.
• Press the heel down and pull heel towards the
shoulders to further engage the working leg.
• Press the heel of the straight leg towards the
ceiling as your toes point towards the nose.
• Complete all repetitions on one side before
switching to the other side (do not alternate
after each repetition).

38. Brought to you by
QUADRUPED

39. Brought to you by
QUADRUPED
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Erector Spinae
• SECONDARY MUSCLES: Gluteus Maximus, Gluteus Medius, Hamstrings, Levator Scapulae, and
Deltoids
1. Position yourself on all fours (face down
with hands directly below the shoulders and
knees directly below the hips); fingers facing
straight forward and toes tucked under.
2. Hands are shoulder width apart (slightly
bent) and knees are hip distance apart.
3. Keep torso straight, hips level and both knees
bent at 90° angle at all times.

40. Brought to you by
QUADRUPED
MOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between the arms, back and hips flat, simultaneously extend
the right arm forward and left leg back as you raise both up, parallel to the spine.
2. Lower the right arm and left leg back to starting position.
3. Repeat using the left arm and right leg.
• Exhale as you raise the hand and foot towards
the ceiling; inhale as you return to starting
position.
• Engage the core muscles to maintain a neutral
spine throughout the exercise.
• Avoid the tendancy to drop the shoulder and
hip of the raised limbs towards the floor
(keep both shoulders and hips parallel to the
floor at all times).

41. Brought to you by
reverse tabletop

42. Brought to you by
reverse table top
MUSCLES USED
STARTING POSITION
• PRIMARY MUSCLES: Gluteus Maximus, Hamstrings, Trapezius, Erector Spinae and Adductors
• SECONDARY MUSCLES: Latissimus Dorsi, Deltoids, Forearms, Soleus and Gastrocnemius
1. Sit on the floor with knees bent and feet
flat on the floor (hip distance apart), with
hands several inches behind the hips (fingers
pointing forwards towards the hips -- unlike
the picture shown here).
2. Back is flat and upright with arms fully
extended.

43. Brought to you by
reverse table top
MOVEMENT
BEST PRACTICES
1. Keeping weight evenly distributed between both hands and feet, with back flat and neck in line
with spine at all times, raise the hips up towards the ceiling to create a straight line (parallel to
the ground) between knees, hips, shoulders and ears.
2. Lower the hips down to the starting position.
• Exhale as you raise the hips up to the ceiling;
inhale as you return to starting position.
• Elbows should be pointed backwards and
slightly bent at all times.
• Knees should be directly above the ankles and
shoulders should be above the wrists.
• Maintain hip distance between the knees as
you pull the heels towards the glutes.
• Press the hands into the ground to stabilize
the shoulders, head and neck.

44. Brought to you by
THANK YOU!
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