Top Exercises for Losing Glutes (Under Buttocks) Fat

Discover top exercises to lose glutes fat, combine them effectively, and follow a week-long workout plan for toned under buttocks.
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Squats

 

Stand with your feet shoulder-width apart, keeping your chest up and spine straight. Lower your body by bending your knees and pushing your hips back, as if you're sitting into a chair. Go as low as you can while maintaining form, and then push through your heels to return to the standing position. Squats activate the glutes and help reduce fat by building muscle mass.

Lunges

 

Begin by standing upright with your feet together. Step forward with your right foot and lower your hips until both knees are bent at a 90-degree angle. Ensure your front knee is directly above your ankle. Push back to the starting position and repeat with the opposite leg. Lunges are excellent for targeting the muscles under the glutes.

Bridge

 

Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Place your arms by your sides with palms facing down. Lift your hips toward the ceiling by squeezing your glutes and keep your core tight. Hold for a moment at the top and then lower your hips back to the floor. This exercise isolates the glutes and promotes fat loss.

Step-Ups

 

Find a bench or a step. Stand facing it and place your right foot on the step. Press your right foot into the step as you lift your body up until both legs are straight. Step down with your left foot and then your right. Repeat by alternating legs. Step-ups engage the glutes and are a great cardiovascular workout.

Deadlifts

 

With feet shoulder-width apart, hold a weight in front of you with both hands. Keep your knees slightly bent and hinge at your hips to lower the weight toward the ground, keeping it close to your body. Focus on squeezing your glutes as you slowly return to standing. Deadlifts are excellent for targeting the glute muscles and increasing calorie burn.

Bulgarian Split Squats

 

Stand in front of a bench. Extend your right leg behind you and place the top of your foot on the bench. Lower your body by bending your left knee, ensuring it doesn’t extend past your toes. Push back to start and repeat. This unilateral workout focuses on one side at a time, enhancing balance and muscle engagement.

Good Mornings

 

Stand with feet shoulder-width apart and place a barbell across your shoulders. Keeping a slight bend in your knees, hinge forward at the hips while maintaining a straight back. Lower your torso until it’s parallel to the floor, then rise back up. This exercise targets the posterior chain, including the glutes, and promotes fat loss.

Fire Hydrants

 

Begin on all fours with your hands directly under your shoulders and knees under your hips. Keeping your knee bent, lift your right leg away from your body at about a 45-degree angle. Pause at the top and lower it back down. Repeat on the other side. Fire hydrants help isolate the glutes while enhancing core stability.

Hip Thrusts

 

Sit on the ground with your upper back against a bench and your feet flat on the ground. Place a weight across your hips if desired. Push through your heels to lift your hips towards the ceiling, engaging your glutes. Hold briefly at the top before lowering. Hip thrusts are incredibly effective for glute engagement and fat reduction.

Donkey Kicks

 

Start on your hands and knees. Keep your right knee bent at 90 degrees and lift your leg, pushing your foot up toward the ceiling. Squeeze at the top and then return your knee to the ground. Alternate legs. This exercise focuses on glute activation and is excellent for burning fat in the target area.

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How to Combine Exercises for Losing Glutes (Under Buttocks) Fat

 

Squats and Lunges

 

  • Combine Squats and Lunges to maximize glute activation and muscle endurance. Perform a set of squats followed by a set of lunges with minimal rest in between. This combination targets different angles of the glute muscles, enhancing caloric burn.

 

Bridge and Hip Thrusts

 

  • Integrate Bridge with Hip Thrusts to intensify the lower glute focus. Start with bridges to activate the muscles, then proceed to hip thrusts with added weight for increased resistance. This pairing ensures deep glute engagement.

 

Step-Ups and Bulgarian Split Squats

 

  • Pair Step-Ups with Bulgarian Split Squats to challenge your cardiovascular system while isolating the glutes. Alternate between each exercise, maintaining a quick pace to elevate your heart rate and glute activation simultaneously.

 

Deadlifts and Good Mornings

 

  • Alternate between Deadlifts and Good Mornings to reinforce posterior chain engagement. Perform deadlifts followed by good mornings to focus on glute strength and endurance, ensuring a balanced muscle workout.

 

Fire Hydrants and Donkey Kicks

 

  • Combining Fire Hydrants with Donkey Kicks allows for isolation of glute muscles. Alternate between these exercises on each side, holding at the top of each movement to maximize muscle contraction and fat loss.

 

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Best Week Plan for Losing Glutes (Under Buttocks) Fat

Day 1: Full Body Strength

 

  • Squats: 4 sets of 12 reps
  • Lunges: 3 sets of 10 reps per leg
  • Bridge: 3 sets of 15 reps

 

Day 2: Glute Activation & Cardio

 

  • Step-Ups: 3 sets of 12 reps per leg
  • Fire Hydrants: 3 sets of 15 reps per side
  • Donkey Kicks: 3 sets of 15 reps per leg

 

Day 3: Strength & Stability

 

  • Deadlifts: 4 sets of 10 reps
  • Bulgarian Split Squats: 3 sets of 10 reps per leg
  • Hip Thrusts: 3 sets of 15 reps

 

Day 4: Active Recovery & Stretching

 

  • Light Cardio: 20-30 minutes walk or cycle
  • Full Body Stretch: 15 minutes focusing on legs and glutes

 

Day 5: Glute-Focused Strength

 

  • Hip Thrusts: 4 sets of 12 reps
  • Bridge: 3 sets of 15 reps
  • Good Mornings: 3 sets of 12 reps

 

Day 6: High-Intensity Cardio & Core

 

  • Burpees: 3 sets of 10 reps
  • Mountain Climbers: 3 sets of 30 seconds
  • Plank: 3 sets - Hold for 45 seconds

 

Day 7: Rest & Recovery

 

  • Rest: Complete rest for muscle recovery
  • Optional Yoga: Gentle stretching and relaxation

 

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