Home Exercises to Help Lift the Butt

When you are at home and you want to exercise, you need to be creative. Muscles need resistance with proper form to be built. If you want to lift your butt at home, you can do this with some household objects and the right exercises. Perform 10 to 12 reps, four to five sets and work out two to three times a week on nonconsecutive days.

Plie Squats

Plie squats are performed with your legs in a wide stance. Grab two full gallon water jugs and let them hang straight down in front of your body. Turn your toes out at 45-degree angles and lower yourself toward the floor by bending your knees. Stop when your thighs parallel the floor, then stand back up squeezing your glutes forcefully. Repeat for a set of reps. Make sure you keep your core tight and back straight throughout the exercise.

Single Leg Split Squat with Chair

Single leg split squats are often done with a bench or stability ball. You can perform this exercise at home with a chair. Stand with your back to the front of the chair. Place the top of your right foot on the chair and step your left foot forward. Hold the jugs of water at your sides and lower your body down by bending your left knee. Stop when your right knee is just above the floor and your left thigh parallels the floor. Push back up and repeat. Do a set of reps and switch sides.

Step-ups on Chair

Step-ups are normally done with a bench or plyo box. You can do them at home with your chair. Stand facing the chair with your feet together. Place your right foot flat on the chair and press into it to lift yourself up in the air. Tap your left toe on top of the chair, lower your foot back to the floor and repeat. Do a set of reps and switch legs. If you feel comfortable with this variation and you want more resistance, hold the water jugs at your sides.

Chair Butt Raises

Butt raises are often done from a face-up position on the floor. Place your heels on top of the chair and lift your hips off the floor. Bend your knees slightly and squeeze your glutes forcefully for a full second. Lower your hips back down and repeat.

Split Squat Jumps

Split squat jumps are performed explosively. Stand in a staggered stance with your right foot forward and your left foot behind you. Keep your core tight and back straight as you lower yourself toward the floor. Stop when your left knee is one inch from the floor and your right leg forms a 90-degree angle. Jump up in the air and quickly switch your foot position so your left is now forward. Land back down and repeat. Keep alternating each lead foot with every leap.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.