Must-have moves for a better butt!
Not all exercises are created equally. Some “butt exercises” and their variations actually target your thighs and calves more than your booty. So, what are some effective butt exercises? We’ll get to that in a moment. But first, what are some of the benefits of including these glute-dominant exercises into your workout routine?
Benefits of Choosing Butt Exercises that Target the Glutes
A well-toned backside not only enhances your overall appearance but also supports better posture and reduces the risk of injury during everyday physical activity. Performing these exercises regularly will boost your athletic power, allowing you to jump higher, run faster, and more! Whether you’re looking to fill out those jeans, add a little lift, or simply trying to improve your strength, the following exercises are designed to target your glutes.
The Most Effective Butt Exercises (and How to Do Them)
Incorporating these butt exercises into your fitness routine can lead to impressive results. Remember, consistency is key, along with the right form to avoid injury and ensure you’re maximizing your efforts. Here are 10 effective butt-tightening exercises, including detailed instructions and tips on proper form. Let’s get started!
How Often to Perform These Butt Exercises (and More)
You don’t need to perform every one of these exercises in a single day. For best results, choose 3 to 5 of the butt exercises below for a complete workout. Give yourself at least a single day of rest in between each session. Perform 2 to 3 sets of 10 to 15 reps for each. If the exercises begin to feel too easy, feel free to add an extra set, more reps, or increase resistance. We’ll also include tips for making each of these effective butt exercises more glute dominant, as well!
Lastly, be sure to switch up the exercises in order to keep those muscles guessing. Muscle confusion is more effective toward getting positive results, rather than doing the same moves over and over.
1. Squats
How to Perform this Effective Butt Exercise:
1. Stand with your feet shoulder-width apart and your toes slightly pointed out.
2. Lower your body as if sitting back into a chair, keeping your back straight, shoulders back, chest up, and knees aligned with your toes.
3. Go as low as possible while maintaining proper form, ideally until your thighs are parallel to the ground.
4. Press through your heels to rise back to the starting position.
Tips for Making Squats More Glute Dominant:
- Widen your stance to focus more on the glutes.
- Turn your toes out slightly to allow for better hip engagement.
- Push through your heels rather than the balls of your feet.
- Focus on sitting back as if into a chair.
- Use a slight forward lean at the hips while maintaining a neutral spine.
2. Lunges
How to Perform Lunges Properly:
- Start standing straight with your shoulders back, head in a neutral position, and with your feet hip-width apart.
- Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Be careful to not let your front knee go beyond your toes.
- Push through the front heel to return to the starting position, then alternate legs.
Tips for Making Lunges More Glute Dominant:
- Take a longer step forward to emphasize glutes over quads.
- Keep your front knee behind your toes by leaning slightly forward.
- Pushing through the heel of your front foot activates the glutes more.
3. Glute Bridges
How to Perform Glute Bridges:
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- Press through your heels to lift your hips towards the ceiling, forming a straight line from shoulders to knees.
- Hold for a moment at the top before lowering back down.
Tips for Making Glute Bridges Even More Glute Dominant:
- Place your feet farther from your body (but still flat on the ground) to shift focus to the glutes.
- Point your toes slightly outward for better alignment with the glutes.
- Push through your heels rather than your toes.
4. Donkey Kicks
How to Perform Donkey Kicks:
1. Start on all fours, hands under shoulders and knees under hips.
2. Keeping your knee bent, lift one leg towards the ceiling in a controlled motion while keeping your core tight.
3. Lower the leg back down without touching the ground, then repeat (finish all reps on one leg before switching sides).
Tips for Making Donkey Kicks More Glute Dominant:
- Keep your back flat and avoid arching to ensure the glutes are targeted.
- Focus on squeezing your glutes at the top of the movement. Don’t just swing your leg. Keep it slow and controlled.
- Limit hip rotation to isolate the glutes.
5. Fire Hydrants
How to Perform Fire Hydrants:
1. While on all fours, keep your spine neutral, knees bent, and lift one leg to the side without rotating your hips.
2. Lower the leg back to the starting position and repeat on the same side before switching.
Tips for Making Fire Hydrants More Glute Focused:
- Keep your hips level and avoid leaning to one side.
- Move your leg slowly and with control to engage the outer glutes.
- Focus on contracting the glute medius (upper, outer portion of the glutes) at the top of the movement.
6. Step-Ups
How to Perform Step-Ups Effectively:
1. Find a sturdy bench or step. Stand in front with feet hip-width apart.
2. Keeping your back straight and core engaged, step one foot onto the bench, pressing through the heel to lift your body up. Your knee should not extend past your toes.
3. Step back down and repeat on the other leg.
Tips for Using Step-Ups to Target Your Butt:
- Use a higher step or box to increase glute activation.
- Press through the heel of your leading foot to lift yourself up.
- Lean forward slightly to shift focus to the glutes.
7. Bulgarian Split Squats
How to Perform Bulgarian Split Squats:
1. Stand with your chest upright a few feet in front of a bench, facing away from it. Extend your leg back out behind you, placing the top of your foot on the bench to stabilize yourself.
2. Lower your hips until your front thigh is parallel to the ground, then press back up through your heel. Make sure your front knee stays aligned with your toes.
Tips for Making Bulgarian Split Squats Even More Glute Focused:
- Position your front foot farther forward for greater glute emphasis.
- Push through the heel of your front foot as you rise.
- Lean slightly forward at the torso while maintaining a neutral spine.
8. Deadlifts
How to Perform Deadlifts Properly:
1. Stand with your feet hip-width apart, holding weights in front of your thighs with your palms facing your legs.
2. Hinge at your hips while keeping a neutral spine and neck, as well as a slight bend in your knees, lowering the weights toward the ground.
3. Drive through your heels to return to a standing position.
Tips for Making Deadlifts More Glute Dominant:
- Use a sumo stance (feet wider apart, toes turned out) to target glutes more.
- Focus on driving your hips backward during the descent.
- Push through your heels and squeeze your glutes at the top of the lift.
9. Side Lunges
How to Perform Side Lunges the Right Way:
1. Stand with your feet together. Keeping your chest up and back straight, step to the side with one leg, bending that knee. Make sure the knee remains behind your toe throughout the movement.
2. Keep the other leg straight while pushing your hips back.
3. Return to the standing position by pushing through your heel and alternate sides.
Tips for Making Side Lunges More Glute Focused:
- Take a wider step to engage the glutes more.
- Push through the heel of your working leg as you rise.
- Keep your non-working leg straight to increase the stretch in the glutes.
10. Cable Kickbacks
How to Perform Cable Kickbacks:
1. Attach an ankle strap to a low pulley on a cable machine. (If you own a doorway band system, you can perform this exercise from home.)
2. Stand facing the machine, and secure the strap around your ankle.
3. Bend slightly forward at your hips keeping your back straight, then kick your leg back, squeezing your glutes.
Tips for Making Cable Kickbacks More Glute Dominant:
- Set the cable to a low position and use an ankle attachment.
- Keep your leg straight or with a slight bend to isolate the glutes.
- Avoid arching your back; focus on glute contraction during the kickback.
Pair these Butt Exercises with a Healthy Diet
Incorporating these effective butt exercises into your routine can lead to a shapelier, firmer backside. It’s important to remember that, along with strength training, a balanced diet and consistency in your workouts will yield the best results.
We have so many nutritious, protein-packed recipes and meal plans to choose from. Here are a few that would pair great with these booty-building exercises:
More Great Butt Workouts
Want more great butt routines for inspiration? We’ve got plenty more where that came from! Check out some of these, as well:
A Message from the Trainer
As someone who’s trained many clients, I’ve seen firsthand how these exercises can transform not just the body but also self confidence. I’ve personally relied on these moves, and I’ll tell you: consistency is key! Stick with it, believe in yourself, and you’ll see results. Keep pushing forward, and enjoy every step of your fitness journey! – Gale
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