The underbutt is the area of your body below your glutes. And while you may not think you have an underbutt, everyone does!
The underbutt is made up of three main muscles: the gluteus minimus, medius, and maximus. These muscles work together to stabilize your hips and pelvis and allow you to move your legs in a wide range of motion. To point directly to it it’s the “bum crease” where your butt and upper hamstring meet.
While the gluteus maximus gets all the attention (and rightfully so), the other two muscles in the group are just as important. Strengthening your underbutt can help improve your posture, decrease lower back pain, and make everyday activities like walking and climbing stairs easier.
Here we will discuss 15 different underbutt exercises that you can do at home with no equipment needed.
1. Glute Bridge
To do the glute bridge, lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other—a straight line from knees to shoulders.
2. Hip Thrust
This is an exercise where you lie on your back with legs bent and feet flat on the floor and then drive your hips up so your thighs and torso are in line with each other, before lowering back down.
3. Fire Hydrant Kicks
To carry out this move, you will need to place your feet shoulder-width apart and extend one leg out in front of you. Then, with your other leg, kick the extended leg from underneath the knee. You should feel a stretch in your hamstring as you complete the movement.
4. Kickback
This is a simple move that can be completed by anyone, regardless of their level of fitness. To carry out a kickback, start in a plank position with your feet shoulder-width apart and your arms extended in front of you. Then, keeping your core engaged, raise one leg behind you and squeeze your glutes as you do so.
5. Donkey Kick
Start in a tabletop position on your hands and knees with your wrists under your shoulders and your knees under your hips. Then, keeping your core engaged, raise one leg behind you and squeeze your glutes as you do so.
6. Side-Lying Leg Raise
This move is a great way to target your inner and outer thighs. To begin, lie on your side with your legs extended and your bottom leg slightly bent for stability. Then, raise your top leg as high as you can without arching your back.
7. Straight Leg Pulses
This is an exercise where you will simply raise and lower your legs in a controlled manner. Firstly, lie on your back with both legs extended. Then, raise one leg off the ground keeping the knee straight. Lower the leg back down and repeat with the other leg. You can also do both legs at the same time if you wish.
8. Clamshell
An exercise that primarily targets the muscles on the outside of your hips. To do this, lie on your side with both legs bent at the knee to 90 degrees. Then, keeping your feet together, raise your top knee as high as you can while keeping your bottom leg stationary. Lower the leg back down and repeat. Make sure to do the same number of reps on each side.
9. Rainbows
Rainbows is a physical exercise where you stand in a semi-circle with your arms outstretched. You then bend at the waist and touch your fingertips to the ground. You then stand up and reach for the sky with your arms outstretched.
This exercise is great for improving flexibility and range of motion in the spine. It also helps improve balance and coordination.
10. Pilates Scissor
Pilates Scissor involves lying on your back with your legs in the air and your head and shoulders off the ground. You then bring your knees in toward your chest and open and close your legs like scissors.
11. Leg Lifts
Leg Lifts is an exercise where you lie on your back with your legs in the air and your head and shoulders off the ground. You then lift one leg at a time toward the sky.
12. Flutter Kicks
Flutter kicks are a great way to work your abs and legs at the same time. Lie on your back with your hands behind your head and your knees bent. Raise your legs up so that they are perpendicular to the floor and then kick them back and forth, keeping them as straight as possible. Do 2-3 sets of 20-30 seconds.
13. Russian Twist
To do this move, start seated with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. (If you’re pregnant, hold your belly in.) Next, twist your torso to the right, then to the left to complete one rep.
14. Seated Russian Twist
Start in a seated position on the ground, knees bent, lean back slightly and engage your core, and twist your torso to the right, then to the left to complete one rep. Make sure to keep your spine straight and breathe evenly throughout the movement. As you become more comfortable with the movement, you can hold a weight in your hands to make it more challenging.
15. Bulgarian Split Squat
The Bulgarian split squat is a great exercise for building lower body strength and stability. It is also an excellent way to improve your balance and coordination.
To perform this exercise, you will need a sturdy chair or bench to place your back leg on. Start by standing with your feet hip-width apart and your back leg elevated on the chair or bench. Lower your body down into a lunge position, making sure to keep your front knee behind your toes. Return to the starting position and repeat for 10-12 repetitions on each leg.
If you are new to this exercise, you may want to start by holding onto a chair or wall for balance. As you get stronger,you can perform the exercise without any support.
20 Minute Underbutt Workout
Now let’s put this all together.
Here’s what a workout for your underbutt could look like :
1. Glute Bridge – 2 sets of 10-12 repetitions
2. Fire Hydrant – 2 sets of 10-12 repetitions (each side)
3. Donkey Kick – 2 sets of 10-12 repetitions (each side)
4. Clamshell – 2 sets of 10-12 repetitions (eachside)
5. Pilates Scissor – 2 sets of 10-12 repetitions
6. Russian Twist – 2 sets of 10-12 repetitions
7. Bulgarian Split Squat – 2 sets of 10-12 repetitions (each side)
8. Leg Lifts – 2 sets of 10-12 repetitions start with 2 sets of each exercise and work your way up to 3-4 sets as you get stronger
Remember to warm up before you start this workout and cool down when you’re finished. A few minutes of light cardio and some dynamic stretches would be a great way to warm up. And some static stretches or foam rolling would be great for your cool down
The Bottom Line
There are a lot of different exercises that you can do to target your underbutt. mix and match different exercises to create a workout that’s perfect for you. And don’t forget to add in some cardio and other full-body strength-training exercises to help improve your overall fitness level.
Sources
- ‘Underbutt’ Exercises Are the Leg-Day Heroes You Never Knew You Needed – Well + Good
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2022 Ritchie Hughie