9 Best Booty Exercises for a Great Butt (NO Squats) | BOXROX (2024)

These best booty exercises have been chosen to help you add variety and new challenges to your training.

The glutes are a group of three muscles that make up your butt.

Source: Photos Courtesy of CrossFit Inc

They are often considered one muscle but actually consist of three distinct muscles: Gluteus Minimus, Gluteus Medius and Gluteus Maximus.

These muscles play an important role in many movements, including walking, running and jumping.

Source: Elina Fairytale / Pexels

The glutes also help stabilize your pelvis when you stand on one leg or sit down. In addition to their physical functions, the glutes play a key role in posture by supporting your upper body and providing balance to keep you steady on your feet compared to other areas like the hamstrings which help with movement but not as much with stabilization or support (unless they have been injured).

Check out Roberta’s opinion on what she thinks you should do instead of squats when it comes to training glutes.

Best Booty Exercises

“Do you also think that Squats are the best exercises for Butt?”

“They are indeed effective, but today I want to present you 9 other exercises you can do at home, that work your buttocks muscles and isolate them better than squats!”

Here they are:

1. Donkey Kicks
2. Fire Hydrant
3. Bird Dog
4. Lunges
5. Squat and Kick
6. Bridge
7. Lateral Step Reach
8. Rise and Plie
9. Ski Hops

“By doing these exercises you can get good fat loss results on your butt, and you can make it rounder, leaner, stronger and better looking.”

“I have compiled all these exercises in this video workout, so you’ll get an excellent combo by doing just this exercise routine – all 9 Butt exercises better than Squats!”

Video – Butt Exercises Better than Squats

Learn More – Butt Exercises Better than Squats

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Muscles of the glutes and legs

The glutes and legs are the largest muscles in the human body. The glutes consist of three muscles: gluteus maximus, medius, and minimus.

They are situated on each side of the hip joint and extend from the sacrum to the lower surface of the ilium bone. The main function of these muscles is to extend or straighten out your hip joint when you walk or run. If a person has weak gluteal muscles, he may have difficulty standing up after sitting for long periods (e.g., airplane travel). The legs contain two groups: quadriceps femoris muscle group (thighs) and hamstrings (backside).

Gluteus maximus

The gluteus maximus is a large muscle that extends from the posterior surface of the ilium, sacrum, and coccyx to the iliotibial tract of the thigh. It is a powerful extensor of the hip joint and also assists in abduction (moving your legs away from you) and external rotation (turning your legs outward).

The glutes are responsible for extending your hip joint so you can stand upright or sit down. They also help with walking by providing power at both ends of each step: at heel strike (when you push off with your toes) and toe-off (when you lift up at toe-off).

Gluteus medius

The gluteus medius is a muscle on the outer side of your hip. It helps rotate your thigh outward (abduction) and stabilize your pelvis when you walk or run.

Gluteus minimus

The gluteus minimus is a small muscle located deep to the gluteus medius. It acts to laterally rotate the hip, extend and abduct it.

While most people are familiar with the glute max (the largest of all your muscles in your butt), few know about its lesser-known counterpart: the glute med. This smaller muscle lies deep to your glute max and assists in stabilizing your hips while exercising or playing sports like tennis, basketball or soccer—or just moving around during everyday life!

The right amount of activation of both these muscles helps keep you balanced as well as flexible so that you’re able to move through space smoothly without losing any energy along the way.

Tensor fasciae latae

The tensor fasciae latae (TFL) is a muscle that stretches from the iliac crest to the greater trochanter of the femur. It is also known as a hip flexor and adductor. The TFL helps to stabilize the hip and pelvis during walking, running and jumping.

Psoas major

The psoas major originates from the lumbar vertebrae and pelvis and inserts into the lesser trochanter of the femur. The muscle flexes, extends and laterally rotates the hip joint. The psoas also flexes, adducts and medially rotates the lumbar spine (to a lesser extent).

The function of psoas major is to extend hips when standing upright against gravity or during walking speed changes where we momentarily lean forward at waist level before returning upright again.

It also assists with trunk stability during dynamic movements like running.

Iliacus

The iliacus is a muscle that forms part of the pelvic floor and also makes up part of the hip flexor group. The iliacus originates from the iliac fossa, which is located on either side of your pelvis, and inserts into the lesser trochanter of your femur.

Piriformis

The piriformis is a small muscle located deep within the gluteal region, just above the sacrum. It helps to rotate and extend the hip. The piriformis is called “piriformis syndrome” when it becomes irritated and causes pain in this region.

Quadratus lumborum

The quadratus lumborum is a muscle that originates on the posterior iliac crest, the sacrum, and the thoracolumbar fascia. It inserts on the iliac crest and the twelfth rib. The quadratus lumborum helps to extend the spine, rotate it laterally and compress it anteroposteriorly.

Gemellus superior

The gemellus superior is a small muscle that runs parallel to the femur, just below the gluteus maximus. It lies deep to the gluteus maximus and is innervated by the obturator nerve.

The gemellus superior can be used for pelvic abduction and rotation, but it does not contribute much power to movement in this position because it is relatively weak. In addition, since it is so close to other muscles on either side of your spine and pelvis (such as those involved in moving your legs), injury can occur if they are overused during certain activities such as sprinting or jumping.

Obturator internus

• Obturator internus is a small oblique muscle that is located in the pelvis. It helps to rotate the thigh inward, and it also helps stabilize the hip joint.
• The obturator internus helps with lateral rotation of the thigh (rotation toward the midline), abduction of the thigh (movement away from your body), and adduction of the thigh (movement back toward your body).

Gemellus inferior

Gemellus inferior is a small muscle that lies deep to the gluteus maximus. It originates from the inferior aspect of sacrum and coccyx, and inserts into the greater trochanter of femur.

The gemelli are two muscles that are attached to both sides of the pelvis, with one attaching to each side of the tibia (shin bone). They function together to rotate your thigh inward and flex your hip forward. This muscle is more commonly known as “superior gemellus” when it comes in contact with its opposite number on the other side of your body.

Conclusion

The next time you catch yourself complaining about how much work your glutes and legs are doing, remember that you have one of the most powerful muscle groups in your body. Sure, it might be sore after a workout or two but that’s nothing compared to what these muscles can do for us!