Diary of a Fit mommy

UnderButt Workout for the Ultimate Booty Lift

Behold.. the underbutt. I know what you are thinking: “What in the acutal hell in an underbutt?”

It is exactly what is sounds like-that little area where your glutes and your hamstrings meet underneath your booty aka the glute/ham tie in. This area, especially if it goes underworked, can develop fat which tends to protrude and form what some call a “banana roll.”

I know because I have had one and it was a lot worse when I was a little heavier than usual. However with time, patience, clean eating, and certain glute/ham exercises, I was able to reduce this area!

Let’s get something straight.. the underbutt is not a muscle-it is the area between two muscles and there is no way to target this actual area. Instead, you have to target the glutes and the hamstrings together to reduce fat from this particular fold.

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Here are 6 exercises that can be done at home to form your glutes and hamstrings to reduce the underbutt. This workout can be done twice per week!

Aim for 15 reps per move with 3 sets total. You may rest for 30-60 seconds in between each move. For more of a workout, check out my Strong Body Guide: 12 Week Home Workout Program! Check below for a sample day workout. All guides also come with a free support group!


Lying Hamstring Curls

Lie on your stomach with your legs fully extended behind you.
Bend your knees and curl your legs up while squeezing your glutes.
Lower and straight your legs to starting position and repeat.

Donkey Kicks

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor.
Pulse your flexed foot toward the ceiling by squeezing your glutes.
Return to start position to complete one rep.


Start this exercise by laying face down on a mat or a towel, resting your forehead on your hands. Bend your knees and lift your feet up so that they are touching each other, toes turned out, above your knees.
From this start position, engage your core, and contract your glutes, hamstrings and lower back muscles to lift your knees up away from the floor by 4 to 6 inches.
Then lower your knees back to the floor and repeat the movement for the required duration of the exercise.

Swivel Raises

Get onto all fours on the ground as if you are performing a donkey kick.
Extend one leg behind you with your toes pointing towards the floor.
Bring your toes down to touch the floor and as you lift your leg back up, turn your foot and hip outward.
Touch the ground and bring your foot back pointed towards the ground.
Repeat this swivel motion.

Bridge Walks

Lie in a bridge position on the floor on your back with your knees propped up, feet on the ground.
Lift your booty up and squeeze your glutes.
Slowly walk your feet out 6-12 inches in front of your body. Lower your bridge and lift.
Walk your feet back in and repeat.

One Legged Glute Bridge

Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor and repeat on the other side

Your trainer and friend,