For a part of the body that we can’t actually see (without looking in a mirror), we spend a lot of time obsessing over our butts. While many people are focused on getting a bigger, more curvaceous butt, there is also a lot of interest in achieving a defined underbutt crease and improving your booty shape. This article will show you the kinds of exercise you need to do to get it.
What Is Underbutt Crease?
The term underbutt crease refers to the area of your body where your hamstrings and glute muscles meet. At this junction, a crease-like fold occurs. When this area is exercised against resistance it can have the effect of lifting a sagging butt and helping to create a more toned, athletic-looking rear end.
To improve the look of the underbutt crease you need to be doing exercises that focus on the lower part of the glutes and upper part of the hamstrings. These could be either hip extension exercises that involve hip hinges where the torso is moving through space while the hips are immobile (butt lift movements) or where the torso is moving behind you.
Both of these types of movement are excellent ways to direct attention to the lower part of the gluteus maximus muscle and in particular the gluteal fold. However, the key to getting the benefit in terms of developing your gluteal crease and getting a nice booty is to put your mind into the exercise you are doing. That means thinking about the working muscle and forcefully squeezing and contracting the butt muscles when you are performing these underbutt isolation exercises.
Perform each exercise in your hamstring/glute workout deliberately, using a slow controlled movement on both the concentric (lifting) and the eccentric (lowering) part of the movement. Most of the exercises make use of a resistance band, which can be purchased for just a few dollars.
The 6 Best Exercises for Underbutt Crease
1. Donkey Kickback
Muscles Worked
Glutes, hamstring muscle
Step By Step How To
1. Get down on all fours in a quadruped position, with your hands under your shoulder and knees bent.
2. Draw your left knee in and then kick it back and up to fill extension.
3. Return to the start position.
4. Do 3 sets of 15 reps on each leg.
Equipment
None
Training Tips
Squeeze the glutes tightly in the top position of the donkey kick.
2. Seated Hamstring Curls
Muscles Worked
Hamstring muscle
Step By Step How To
1. Position yourself on a seated hamstring curl machine. Set the appropriate weight and adjust the leg pads for your height.
2. Push down on the pads with your hamstrings to fully contract your lower legs.
3. Reverse the action under control and repeat.
4. Do 3 sets of 10-15 reps.
Equipment
Seated hamstring curl machine
Training Tips
Be sure to control the weight on the return back to the starting position.
3. Forward and Back Squat Walks
Muscles Worked
Glutes, Quadriceps
Step By Step How To
1. Put a thick resistance loop band around your mid-thighs and feet shoulder-width apart, then lower down into a three-quarter squat position. Hold your hands directly in front of your body.
2. From this starting position, take a large step forward with your right leg. Do the same with your left leg.
3. Take 5 steps forward and 5 steps back. That s one rep.
4. Do 3 sets of 5 reps.
Equipment
Resistance loop band
Training Tips
Maintain an upright torso position throughout the entire exercise.
4. Standing Glute Kickback
Muscles Worked
Gluteal Muscle
Step By Step How To
1. Stand with a resistance loop band around your ankles while leaning against a wall or other upright with your feet at shoulder width.
2. Without bending your knee extend your leg back and up to full extension.
3. Lower and repeat.
4. Do 3 sets of 12-15 reps on each leg.
Equipment
Resistance loop band
Training Tips
Lower the band under control. Maintain an upright upper body posture.
ack. That s one rep.
4. Do 3 sets of 5 reps.
5. Kneeling Squat
Muscles Worked
Gluteus Muscles, Quadriceps, Upper Hamstrings
Step By Step How To
1. Kneel with your torso in an upright position and arms clasped together in front of your torso.
2. Sit back on your heels. From this starting position, push through the glutes and hamstrings to bring your torso forward and up. In the end position, you will still be on your knees, but your torso will be perpendicular to the floor.
3. Return to the starting position.
Equipment
None
Training Tips
Do not swing your arms or otherwise use momentum to help you come up. Squeeze the glutes in the contracted position.
6. Hip Thrusts
Muscles Worked
Buttock muscles
Step By Step How To
1. Lie on the floor with your knees bent and your hands on the floor alongside your body.
2. With feet flat on the floor hinge your hips high into the air. Hold for a 3-second count.
3. Lower and repeat.
4. Do 3 sets of 15 reps.
Equipment
None
Training Tips
Squeeze your glutes in the top contact position.
Conclusion
You now have a toolbox of 6 effective gluteal fold exercises to help you get the butt crease that you’re after. Experiment with them to discover which ones work best for you. Then put them together into a 3 exercises combination of 3 sets each to thoroughly work your glute and hamstring muscles and achieve the butt that you deserve.
Frequently Asked Questions
Is exercise sufficient to lift my buttocks?
No, exercise, by itself, is not sufficient to lift your buttocks. Part of the cause of your sagging butt is probably banana fat rolls. You cannot fat reduce body fat so it doesn’t how many butt crease-centric exercises you do, you will not be able to get rid of that extra fat through exercise alone.
In order to lose body fat, you need to create a daily calorie deficit. That means that day in and day out, you should be eating fewer calories than you are burning off. That will force your body to draw on the excess calories stored as body fat to meet your energy needs.
You should also do cardio exercise 3-4 times per week to burn calories from your body.
