What is the lower glute/underbutt | Best lower glute exercises | Bottom line

Getting the curve in the underbutt makes our glutes aesthetic and appealing, as well as helps improve balance and prevent several physiological complications (e.g., hip and knee pain, improper movement, etc.). [1]

In this article, I’m going to share with you eight of the best lower glute exercises to lift your lower buttocks. I will also give you some tips to reap the most of these exercises to progress faster.

What is the Lower Glute/Underbutt?

Anatomically speaking, there is no underbutt muscle that you can train. However, you can target the muscle fibers of the lower buttocks (i.e., the lower portion of the gluteus maximus) to strengthen and tone this body part.

Building and strengthening the lower glute can enhance your physical appearance and assist you in athletic performance. Let’s know how to lift lower buttocks below.

You may also like: 9 Gluteus Medius Stretches to Loosen Your Tight Hips

What are the Best Lower Glute Exercises?

Here’re the eight best lower glute exercises:

  • Donkey Kick
  • Glute Bridge with Pause
  • Reverse Lunges
  • Single Leg Hip Thrust
  • Standing Glute Kickback
  • Single-Leg Deadlift
  • Banded Cha Cha
  • Bulgarian Split Squat

1. Donkey Kick

How to do it:

  • Place your hands and knees on the floor underneath your shoulders and hips, respectively.
  • Keep your back straight and core engaged.
  • Keeping your leading leg bent about 90 degrees at the knee, lift the leg backward and upward until you get a nice contraction on your glute.
  • Return your leg to the starting position. Repeat and switch sides.

Variation: Wrap a resistance band around your knees to increase the resistance.

Tip

Keep your glute engaged throughout the movement and avoid too much arching your lower back.

2. Glute Bridge with Pause

How to do it:

  • Lie down on the floor and bend your knees to bring the heels closer to your butt.
  • Place your hands on the floor at your sides and keep your core tight and back straight.
  • Lift your hip off the ground and squeeze your glute for 3 seconds. Then slowly return to the starting position and repeat.

Variation: To increase tension on the glute, keep one leg straight up toward the ceiling and perform the same movement.

Tip

When lifting your hip, be sure you’re not over-arching your lower back. Try to get intense contractions on your glute with every repetition.

3. Reverse Lunges

How to do it:

  • Stand upright with your feet slightly apart, and keep your chest and back straight.
  • Take one step backward for a wider stance and lunge until your back knee kisses the ground.
  • Then pushing through the toe of your back leg, come all the way up to the starting position and repeat.
  • You can do this exercise one leg at a time or alternate between legs.

Variation: Forward lunges, banded lunges, and weighted lunges.

Tip

Shorter steps primarily work the quads and hamstrings, while longer steps fire up the glutes.

4. Single Leg Hip Thrust

How to do it:

  • Sit on the floor in front of a bench and place your upper back at the edge of the bench, your one foot flat on the ground and the other foot in the air.
  • Keeping your core tight and back straight, lift your hip through your heels and squeeze your glutes at the top for 3 seconds.
  • Then slowly lower your hip to the initial position. Repeat and switch legs.

Variation: Dumbbell or barbell hip thrust.

Tip

Keep the maximum tension on your glutes and avoid putting pressure (and too much arching) on your lower back.

5. Standing Glute Kickback

How to do it:

  • Stand tall with your feet hip-width apart and hands on your hip. Or, you can stand in front of a wall to use it for balance and support.
  • Keep your back straight, core tight, and shoulders back.
  • Move your left leg back, so your toe touches the floor and your heels up. This is your starting position.
  • Keeping your left leg straight, kick backward, and extend your leg as much as possible.
  • Then slowly lower your leg to the starting position. Perform your desired reps and switch to the right leg.

Variation: Resistance band glute kickback and glute kickback with a cable machine.

Tip

Keep your torso upright and still throughout the exercise, and make sure to contract your glute on every rep.

6. Single-Leg Deadlift

How to do it:

  • Stand with your feet hip-distance apart. Shift your body weight to one leg.
  • Keep your core tight, back flat, and shoulders back.
  • Hinge your hip and bend your torso forward; simultaneously, lift your opposite leg in the air to maintain a horizontal line with your torso. You can spread your arms in the front for balance.
  • Feel a nice stretch on your glute and hamstring.
  • Then driving your hips, return to the initial position. Repeat and switch sides.

Variation: Weighted single-leg deadlift.

Tip

As this exercise demands a good sense of balance, start with bodyweight or lighter dumbbells and progress over time.

7. Banded Cha Cha

How to do it:

  • To begin, wrap a resistance band slightly above your knees and stand with your feet slightly apart. You can stand closer to a wall or an exercise machine for balance and support.
  • Slightly bend your hip and knees (like a partial squat), move your one leg back at about a 45-degree angle, and contract the same side of the glute.
  • Bring your leg back to the initial position and repeat.
  • You can do one leg at a time or alternate legs.

Variation: Double band cha cha

Tip

Keep the knee of your opposite leg fixed and avoid inward movement as the band tries to pull it. Feel the glute of your leading side throughout the exercise.

8. Bulgarian Split Squat

How to do it:

  • Stand with your front foot flat on the ground and the rear leg on the bench behind you. You can keep your back foot flat on the bench or on its toes.
  • Keep your chest up and back straight.
  • Lower yourself into a deep lunge and feel a nice stretch on your glute.
  • Then return to the initial position by pushing through the heel of your front foot. Repeat and switch legs.

Variation: Regular lunge, banded bulgarian split squat and weighted bulgarian split squat.

Tip

Start with bodyweight or lighter weights to build the foundational strength and balance before lifting heavy. Take a wider stance to engage your glute to a greater degree.

Bottom Line

When you want to get a curve on your lower booty, try to hit these muscle groups (i.e., lower buttocks) at least twice a week. Pick any of the 3-4 underbutt exercises from the above list, and you’re good to go.

Remember, besides training, you should also prioritize your nutrition and rest for optimal progress.

So… There we have it: The best lower glute exercises.

If you have questions regarding glute exercises, feel free to ask in the comment section below. I’d love to help you.

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References

1. Ui-Cheol Jeong, Jae-Heon Sim, Cheol-Yong Kim, Gak Hwang-Bo, and Chan-Woo Nam (2015): The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients. Journal of Physical Therapy Science; 27(12); 3813–3816. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4713798/