The Best Underbutt Isolation Exercises (Target The Bum Crease)

This is a list of the best underbutt isolation exercises you can do to lift your buttock muscles.

You can do these exercises

  • in the postpartum period,
  • during your pregnancy,
  • or before you get pregnant

I’ll also show you a quick workout you can do in just 20 minutes a day.

The best part? You can do them at home.

Let’s get started.

underbutt-isolation-exercises

Disclaimer

***READ FIRST***

Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.

Ok, moving on.

What Is The Underbutt?

The underbutt is where the hamstring and the glute muscle come together.

It’s also known as the “bum crease.”

I.e, it’s the area that creates a crease between your butt and the back of your thigh. By targeting these muscles, you can strengthen and lift your buttock muscles.

So how do we do it?

By performing exercises that isolate the lower glutes.

Here’s how.

How do I target The Lower Glutes?

The only way to target the bum crease is by doing exercises that train both the hamstrings and the glutes.

These are exercises that are categorized as hip extension.

There are two types of hip extension exercises.

  1. The first type is where your hips are stable and your torso is moving
  2. The second type is when your torso is moving and you are bringing your legs behind you

In both cases, you need to make sure that you focus on activating your glute muscles as you go through the motion.

I’ll show you how to do both below.

The Best Underbutt Exercises To Lift Your Buttocks

Okay, so now let’s go over the best underbutt isolation exercises.

Don’t forget that the mind muscle connection is really important here. This means that you must concentrate on squeezing and activating your butt muscles throughout the range of motion.

Do not rush through these exercises. Perform each repetition over a span of at least 3- seconds (Yes count, 1-Mississippi, 2-Mississippi, 3-Mississippi).

If you would like to increase the difficulty of any of these exercises, feel free to use one of the Postpartum Trainer’s Glute Resistance Bands.

Ok, let’s get started.


Banded Kickbacks

The first exercise is the standing banded kickback. To get the most out of this exercise, you should try to find a short platform that you can stand on. Find one here at Amazon. You will also need a band which you could find here.

Here’s how to do it.

  • First place the band around your ankles
  • Next, place one foot on the platform, and let your other foot dangle off on the side
  • You can either place your hands on your hips or you can hold on to something to help support your balance
  • Next, brace your core and keep it activated the entire time
  • From here, slowly bring your dangling leg back behind your body while keeping your knee straight and your feet pointing forward
  • The range of motion is not big. Once you feel a nice contraction in your glute, reverse the movement back to the starting position
  • Continue pulsing back and forth for the desired amount of repetitions before switching sides
Banded-Kick-Backs

Kneeling Squats

The next exercise is the kneeling squat. It’s a combination of a glute bridge and a squat, with a major emphasis on the lower glute-hamstring complex.

Here’s how to do it.

  • Place a cushion or a rolled-up mat on the floor to protect your knees. Here is the one I have from Amazon.
  • Kneel down on the cushion with your feet directly behind you
  • Start the exercise by slowly sitting down on your feet (This is the starting position)
  • From here, squeeze your glute muscles to begin extending your hips
  • Keep going until you return back to the tall kneeling position
kneeling-squat

Fire Hydrant Kicks

Next is the fire hydrant kick. This exercise is performed in a quadruped position, and targets the external rotators of the glute.

It’s called a fire hydrant because this is the position male dogs get into to urinate on a fire hydrant.

Here’s how to do it:

  • Get into a quadruped position, (on your hands and knees with your back as flat as possible)
  • Next, brace your core and try to maintain a neutral spinal position throughout the movement
  • Begin lifting one knee off the ground, and rotating that hip out, directly to your side
  • Rotate out as far as you can while keeping your knee bent
  • Once you reach the end range, straighten your knee to kick out
  • Slowly bend your knee back in, while lowering it back to the starting position
  • Do all of the repetitions on one side before moving on to the next
fire-hydrant-kicks

Donkey Kick Backs

The next exercise is the donkey kick back. This is a very popular exercise for good reason.

It’s one of the best ways to really isolate the lower glutes and hamstring muscles.

Here’s how to do it:

  • Get into a quadruped position, (on your hands and knees with your back as flat as possible)
  • Next, brace your core and try to maintain a neutral spinal position throughout the movement
  • Bring one knee off the ground and lift that leg directly behind you
  • At this point, your knee should be bent and the bottom of your foot facing the ceiling (This is the starting position)
  • From here, extend your hip further by trying to bring your foot closer to the ceiling
  • You should automatically feel activation of the underbutt area
  • Take care not to extend too far – we do not want your low back to arch excessively
  • The range of motion will not be that big- slowly pulse back and forth between the starting position and the fully extended position before switching sides
donkey-kick-exercise

Quadruped Straight Leg Pulses

This next exercise is similar to the donkey kick backs, except you will do it with a straight leg.

This will increase the difficulty of the exercise. So if you find this variation too difficult, feel free to go back to the donkey kick backs.

Here’s how to do it:

  • Get into a quadruped position, (on your hands and knees with your back as flat as possible)
  • Next, brace your core and try to maintain a neutral spine position throughout the movement
  • Bring one knee off the ground and lift that leg directly behind you with your knee straight (This is the starting position)
  • Next, brace your core and keep your abs activated throughout the entire exercise
  • Slowly pulse your straight leg up toward the ceiling while keeping your knee straight
  • The range of motion will not be very big
  • Slowly pulse between the starting position and the fully extended position
  • Take care to not extend too far – you do not want your low back to arch excessively
straight-leg-pulse

Quadruped Banded Kick Back

The banded bird dog provides a nice amount of resistance to this already great exercise.

You will need a closed loop resistance band to do it, which you can get on amazon for a fair price.

Here’s how to do it:

  • Get into a quadruped position, (on your hands and knees with your back as flat as possible)
  • Wrap one end of the closed-loop band on your hand
  • Place the sole of the contralateral (opposite) foot inside the other loop
  • From the quadruped position, kick back the working leg so that it is straight behind you
  • You will need to play around with band placement to ensure that it provides enough resistance
  • Slowly return to the starting position
Banded-donkey-kickbacks

These next two exercises should not be done if you are pregnant.

Single Leg Glute Bridge Holds

These next two exercises are done while you’re lying on the floor. As a result, you should not do these if you are pregnant.

The first exercise is a glute bridge variation.

The single-leg glute bridge hold is one of the best isolation exercises for the underbutt.

Here’s how to do it:

  • Lie on your back with your knees bent, and feet flat on the floor
  • Straighten one leg out, with your foot off the floor, and your knees at the same level. (This is the starting position)
  • From here, squeeze your glute muscles hard to extend your hips
  • Hold this position for as long as you can.
  • Your goal should be to hold it for up to 30 seconds, each side.
1-legged-glute-bridge

Weighted Hamstring curls

The last exercise is the weighted hamstring curl. This exercise is done while you’re lying on your belly.

You can do it with no equipment, but its more effective if done with a small dumbbell between your legs which can be bought on Amazon.

Here’s how to do it:

  • Lie on your belly and place a small dumbbell between your feet
  • At this point, your knees should be bent up to 90 degrees, with a tight grip on the dumbbell (This is the starting position)
  • Slowly lower your feet down to the floor
  • Once you reach the bottom, curl your feet back up toward your buttocks
  • Move slowly and ensure that you have a nice grip on the dumbbell at all times
  • If you do not have a dumbbell,
    • You can use a resistance band anchored to a pole or other structure, or
    • You can just use your bodyweight
weighted-hamstring-curl

The Underbutt Isolation Workout

Alright, so now let’s put all of these lower glute exercises into a workout.

This workout consists of two unique training sessions that you can do on a weekly basis.

Each workout should only last about 20 minutes and the best part is you can do it from home.

Let’s start.

Workout 1

ExerciseSetsReps
Kneeling Squat1-312-20
Single-Leg Glute Bridge Holds1-310-30 seconds / each side
Quadruped Straight Leg Pulses1-312-20 / each side
Fire Hydrant Kicks1-312-20 / each side
WalkAt least once a dayAt least 10 minutes per day

Take at least 2 days off before doing workout number 2.

Workout 2

ExerciseSetsReps
Standing Kickbacks1-320 reps / each side
Hamstring Curls1-312 – 20
Donkey Kickbacks1-312-20 / each side
Banded Bird Dogs1-312-20 / each side
WalkAt least once a dayAt least 10 minutes per day

If you are a beginner, you can choose to do 1 set at first, and just 12 repetitions per exercise.

As you get stronger, you can start to do more sets and more reps.

The key is to keep using progressive overload! I.e, your workouts should get progressively more challenging over time by increasing the number of sets or reps.

Pick 3 exercises from above, and do them 2-3x per week. You will be well on your way to getting back your curves!


By the way…

If you’re ready to start a comprehensive at-home workout to lift your underbutt, you can get The Postpartum Trainer’s Leg & Booty Guide for just $9.
It includes 35 different exercises to build and develop your glutes, plus a 6-week workout plan to get you started!


Does walking lift your buttocks?

Yes! Walking can help lift your buttocks.

If you think about it, walking is a combination of hip flexion and hip extension. Everytime your legs swing back behind your body, you are activating your underbutt.

This is one of the many reasons why walking is so important for you in all stages of life.

You should walk regularly pre, post, and during pregnancy.

Final Thoughts On Targeting The Underbutt

Exercising the underbutt is not just for the looks.

Having a strong set of glute muscles is important for spinal health, and core strength.

Be sure to use these isolation exercises if your buttocks need a lift!

Related Articles On How to Grow Your Booty

Now I turn it over to you.

Which exercise here are you most excited to try?

Comment below and let me know!


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brittany-robles

Brittany N Robles, MD, MPH, CPT

Brittany N Robles is a full-time OBGYN, a NASM certified personal trainer, and health & fitness expert. She holds a Masters of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.

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2 thoughts on “The Best Underbutt Isolation Exercises (Target The Bum Crease)”

  1. You have lots of great content on your site. Wish I had found it earlier (now 4 yrs after my 2nd delivery). Sometimes weight gain/fat deposition during pregnancy can be disproportionate. What do you recommend for women with obvious disproportions (i.e. one saddlebag larger than the other, one arm thicker than the other)? Extra set or more weight or reps on the larger side?

    1. Brittany Robles, MD, MPH, CPT

      Hi Zainab
      Thanks for your comment. I think that disproportions between both sides are present in just about everyone. Unfortunately, it’s just the way our bodies store fat. As far as I know, there is no direct way to target fat loss from one limb over the other. Studies have actually shown that more sets/work on one side doesn’t lead to more fat loss. I think focusing your efforts on improving your nutrition and lowering body fat levels overall is the most important thing!

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