woman in sports suit after crossfit training

Why train your butt muscles?

Improve your speed and increase your endurance when you’re running, walking, cycling or playing a variety of sports.  Give your butt a firm appearance. Help you stand up straight. Support your hips.


  • Maximize their exercise involvement by squeezing your butt at the top of each movement.
  • Press through your heels during leg pressing exercises.
  • Squats
  • Leg Press
  • Lunges
  • Hack Squats
  • Stretch them, as they are often neglected. 


  • Solely perform isolation exercises, as compound exercises work the area more efficiently.
  • Fear that squats will make your butt large as a female.

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