Home Exercises Butt Extensions

Butt Extensions

Exercise Tips

  • Contract your abdominals the entire time

Butt Extensions

This exercise targets your gluteals and provides a low cardio benefit. It also works your thighs.

Muscle Group

Gluteals (Glutes), Thighs


1 Day a Week to
3 Days a Week


Exercise Ball

Cardiovascular Benefit


Muscle Group: Gluteals (Glutes), Thighs

Equipment: Exercise Ball

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Gluteals

Starting Position: Kneel on the ground and bend over an exercise ball, resting your arms and chest on the ball. Keep your elbows bent, arms by your sides, and your knees right against the ball.

  1. 1 Kick back, straightening your leg behind you while squeezing your gluteal muscles.
  2. 2 Hold for a one count, then lower your leg back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch legs and repeat motions.