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4 Best Underbutt Isolation Exercises (Target Lower Glutes)


Last Updated on September 1, 2021 by Femniqe

The underbutt. It’s the lower part of your glutes that can make you standout from the crowd in the bikini on the beach.

Properly developed lower glutes gives you rounder and fuller-looking glutes.

If you’re looking for the best underbutt isolation exercises these 4 will do the job. Plus, you can complete the entire routine in just 15 minutes at home or at the gym.

But consistently doing this routine, you will definitely see changes in your lower glutes.

The Underbutt Isolation Exercise Routine

You won’t need any accessory or equipment to pull this off. For this routine we will be using the power of gravity to help challenge the lower glutes.

Rest times should be kept between 20 to 30 seconds in between sets, only if needed. Use the stop watch on your smart phone to track your rest times.

And also eliminate distractions, turn off notifications from social media apps, those can wait for now.

15 minutes isn’t very long, so you want to maximize the glute pump you will get from this workout.

This routine combines 4 different lower glutes isolation exercises that will increase the roundness of your lower glutes.

As always you’ll be given a workout chart below and the video demonstrating each exercise routine.

Make sure that you watch the video as it demonstrates every single exercise in the routine.

Knowing how to perform the exercises properly will give better gains.

Okay, let’s go ahead and breakdown the 4 exercises.

1. Heel Single Leg Glute Bridge

It’s one of the best exercises you can ever do that isolate, activate and grow your glutes.

This workout targets your underbutt way better than a squat or lunge.


How to do it

  • Get into starting position A with your left heel supporting your folded right leg on top, that’s your starting point.
  • Now slowly brace your hips as high as possible and squeeze the glutes for at least 3 to 5 seconds.
  • After the squeeze slowly return to the starting point and repeat.

Remember: You must squeeze the glutes on every single rep for at least 3 to 5 seconds from maximum activation and growth.

2. Extended Glute Lift

If you haven’t felt the fire in your glutes for a long time this is going to definitely light it up. It looks simple but is one of the best exercises you can do to challenge and develope the underbutt.

For this exercise you can do it on the edge of your bed or the edge of a bench.

If you don’t have any of those you can do it on the floor.

How to do it

  • As shown in position A, you’re going to lie face down with just your upper body on a bench or bed with your legs extended and hovering in midair 2 inches off the ground.
  • Straighten and raise your legs as high as possible and squeeze the glutes for at least 2 to 3 seconds.
  • After the squeeze slowly lower to the starting position and repeat.

3. Banded Bridge March

If you have a resistance band you can use it with this workout even though it’s NOT needed.

However, the reason we recommend using a band is that the extra resistance will challenge the underbutt a lot more and give you better results.

But again, it’s not a deal breaker and it won’t stop you from getting results.

What really matters is that you perform the exercise correctly.

Go at a slow and controlled peace to maintain tension in the glutes throughout the exercise.

How to do it

  • Get into starting position A as demonstrated in the image above with the band around both thighs and glutes raised a few inches off the ground.
  • Start with your left leg raising it towards your chest and pause for 1 to 2 seconds as shown in position B.
  • Slowly lower your leg back to the starting position then do the right leg.
  • Alternate each leg until you complete the required amount of reps as listed on the chart below.

4. Extended Side Kicks

This variation of a fire hydrant is going to take the burn to the next level. It’s the last exercise in the routine, so give it everything you’ve got!

Not only will it target your underbutt but also hit the upper glutes.


How to do it

  • Get into position A on the floor with your left leg extended above parallel.
  • Now you’re going to slowly swing your leg into position B.
  • Slowly swing back to position A and repeat the required amount of reps.

Note: The short video below demonstrates this exercise better. So, make sure to watch it before starting this routine.

The Underbutt Isolation Exercise Chart

Underbutt Isolation Exercise

See ALL The Exercises Demonstrated Below:

How To Use This Underbutt Workout Routine

If you want to get the best results from the lower glutes routine like this, then you might want to combine it with the upper glutes workout.

Here’s an example of my upper glute routine you can use.

Remember, you want to develop the best glutes possible, so you have to take a wholesome approach.

Targeting the unberbutt alone is like a bodybuilder who trains their upper body but not their legs.

We both know that’s not attractive.

The training frequency recommended for this routine is at least 3 times a week.

So for example, you could do it on Monday, Wednesday and Friday.

Just make sure that you don’t do it back to back.

You must give the glutes some time for recovery and growth.

So Can I Do HIIT/Cardio On Rest Days?

Absolutely, you can!

But this doesn’t mean you should do excessive cardio like running for one hour everyday.

Excessive cardio is a guaranteed way to flatten your butt.

Instead, you want to do HIIT workouts that last anywhere between 5 to 15 minutes for maximum calorie burn.

Here are a few examples of fat burning routines you can do on rest days:

There You Have It…

Everything you need to target the underbutt is right on this page.

The only thing left for you to do is take consistent action. Know that this will not work unless you actually do it and eat for those glute gains.

The results WILL come if you stay consistent.

That’s the key to achieving anything!

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