Looking for a perkier tushy? Want that booty to pop like it’s nobody’s business? Then you should definitely be working on your underbutt. Then this area of the glutes is toned it will make you do a double take. When you have a small waist and nice underbutt that booty is going to just look awesome.
What is the Underbutt?
The underbutt is the area of your booty where the lower glutes meet the upper hammies. This is known as the glute hamstring tie-in. So when you are looking for booty gains you want to work on this area as it is where the crease or fold between your butt and the back of your thighs are.
Underbutt exercises work this area to define the “Butt” or “Bum” crease as it is called. Working this area will often help strengthen and lift your bum muscles. Again focusing on this area will make the gluteus maximus stick out and look marvelous. However having proper form is crucial in developing this area where the lower butt meets the upper thighs.
How to Target and Isolate Lower Glutes
In order to define and work this area you will need to do exercises that focus on and isolating the lower gluteal muscles. This area tends to be harder or tricker for women since most women store fat in their hips and bum. So strengthening and toning the derriere can be difficult, but, difficult is not impossible.
The way we train this area is to make sure we are doing functional exercises. Now the key is to pick and utilize functional exercises that will specifically train both the lower glutes and upper hamstrings. Doing this will make sure you are targeting the butt crease.
However the key here is making sure you have your glutes activated!
Why do my Glutes Need Activation?
“If you sit for a large portion of your day you are going to likely have problem with activating your glutes”
Well many men and women have what is known as “dead butt syndrome.” Yes, this sounds weird but it’s really a thing. This is the inability to fire the glutes properly even when performing exercises that target the glutes. This is caused by tight hip flexors.
And what causes tight hip flexors? You guessed it, SITTING….SITTING ALL DAY!! Lazy glutes in most cases come from just simply sitting too long. What this does is tightens and shortens your hip flexors.
So if you have been having trouble seeing booty gains when doing butt workouts it could be that your glutes are not activated. For you the key is making sure you are concentrating on squeezing and activating your butt muscle on each exercise in every rep. This should be done slowly and focused on form and activation.
Glute Activation Exercises
Here are a few exercises that we recommend you do to get your glutes firing pre-workout to target the gluteal fold.
- Hip Bridge
- Hip Thrust
- Glute Kickbacks
- Kneeling Squats
- Fire Hydrant Kicks
If I really had to pick just one exercise that would be key in activating your glutes and get that butt firing on all cylinders I would say the hip bridge with different variations.
Below is a quick video that really demonstrates how to isolate the glute-ham tie. The exercises in this video are:
- Hip Thrusts and Single Leg Hip Thrusts
- Ham Curls
- Split Lunge
The Best Underbutt Exercises
This might surprise you but our top underbutt exercises are ones that most people overlook. They don’t require any expensive equipment and for the most part they are probably things you did growing up. Our three exercises for toning your glute-ham tie are:
- Jumping Rope
- Weighted Hip Thrusts
Yep, these are those simple yet powerful booty building exercises that you have been probably missing out on. And if you have been doing them there is a good chance your glutes weren’t activated.
Just think for a moment…have you ever looked at the butt’s of most sprinter’s? Not only are they usually round but the glute-ham tie is usually very well defined. And jumping rope not only works the glutes but also the core and legs.
Jumping Rope To Tighten the Under Butt
Jumping rope is one of those exercises and workouts most average women skip. However, jump rope workouts require explosiveness that forces your glute muscles to fire. By jumping over and over you will tighten up both the hammies and glutes. This will in turn help define the bum crease.
Jump rope workouts are intense and efficient for toning your buttocks and helping with growth. Below is a simple workout for beginners. A tip would be to make sure you do some hip bridges for warm up.
Jump Rope Cardio HIIT Workout
- 1-minute slow jumping warm-up
- 1.5 minute of rest
- 30 seconds fast jump
- Alternate 30 seconds of fast jumping with 1.5 minutes of rest for a total of 7 times (14 minutes)
Look I know this seems easy but fourteen minutes of jumping rope will feel like an eternity. If this is too much for you in the beginning try just slowly jumping rope for 5 minutes a day for 1-2 weeks then work your way up.
“Jumping rope will tighten the underbutt area and add tone and definition to the glutes.”
You’d be surprised at the amount of great jump rope workouts there are out there for booty building. If you don’t believe us, try searching Google for “jump rope workouts for a bigger butt” and see what you find.
Sprinting for a Larger Butt and Bum Crease
Sprinters have amazing bodies. And let’s face it even if you never run track you have to admit that they have some of the best booty’s out there. Take a look at the photo below. This sprinter shows us what sprinting and training can do for your butt and bum crease.
Alenka has an amazing butt to thigh ratio. Sprinting is just one of those wonderful exercises made to help you get lean and build a superior gluteal fold. Like jumping rope, sprints will cause glute muscles to fire like crazy and is excellent for growth, shaping, and toning. The faster you sprint the more the glutes and hamstrings will fire.
Here is a beginner sprint workout:
- 5-minute warm-up of brisk walking or easy jogging
- 20 sec sprint as hard as you can
- Walk back to start and resting 90-150 seconds
- 20 sec sprint as hard as you can to same spot
- Repeat this circuit for 20 minutes
- 5 minute cooldown walking
If you want to make this more advanced try sprinting in the sand at the beach or field with dirt.
- Sprint hard for 10 seconds.
- Make note of your footprints in the sand.
- Walk back to the starting point and sprint to where your footprints end.
- Walk back to the start.
- Repeat this 8-10 times
It doesn’t look like much but these will have you sore the next day. Adding the difficulty of running in the sand will really hit the lower glutes and underbutt area hard.
Weighted Hips Thrust
- Sit on the ground with a bench directly behind you.
- Have a loaded barbell over your legs with a squat pad on the bar.
- Roll the bar so it is above your hips.
- Lean back against the bench so it makes contact with your shoulder blades.
- Begin the movement by driving through your heels extending your hip vertically.
- Extend as far as possible then return to the starting position.
- This takes a bit of practice to get the bar in a comfortable position.
Once you get used to the movement you will be able to work up to pretty heavy weight.
One Last Thing
Remember ladies, the underbutt is not a muscle but instead just the area between the lower glutes and the upper hamstrings. There is no way to target this area. Instead you focus on both the glutes and hamstrings by doing exercises that create glute activation and help increase the booty crease.