The Best Butt Exercises

Single-Leg Hip Thrust

Although you begin this exercise with your bodyweight alone, it could be a smart idea to start with the same position as the regular thrust. You can refine each leg individually by practicing unilaterally, or one leg at a time, and addressing any muscle imbalances between your legs.

Consider increasing a load once your form has improved.

Method :

• Assemble yourself with your shoulders pressed against a bench, just like you would for a typical hip thrust.
• Place both feet on the ground to begin. Squeeze your glutes to drive your hips upward after raising one foot.
• After pausing to accentuate the squeeze, descend once again.
• Reps & Sets : 3 to4 sets of 12 to 15 repetitions for each leg.

Kettlebell Swing

Why : The kettlebell swing is possibly the best exercise for explosive, pure hip extension. If you can execute it correctly, each rep should involve you moving your hips (and butt) backwards before leaping forward and clenching your glutes fiercely at the top. It’s a strong, quick, and explosive technique that develops glute power and hip extension, which transfers to sports and on-field explosion.

Method :

• Place your feet slightly wider apart than your shoulders and assume an athletic stance. Put the weight in front of you.
• Once you’ve pushed your butt as far back as you can, bend forward to grab the bell’s grip. Hold on tight.
• After you “hike” the bell back between your knees, swing it by standing as tall as you can.
• Only use the momentum to elevate the weight; keep your arms loose.
• To put the weight back between your legs, reverse the movement and get ready to do it again.

Reps and Sets: 30 seconds on, 30 seconds off for five minutes

Dead-Stop Kettlebell Swing

Why : The benefits of the typical kettlebell swing will still apply, but you’ll also need to add a control element that will make you concentrate on using force to power each rep rather than using momentum as you might when stringing together a series of swings. When you wish to pick up larger weights, use this version.

Method :

• Prepare yourself for a typical kettlebell swing.
• Execute the exercise as described above.
• Control the weight down between your legs, then place it in front of you, rather than performing another rep.

Reps and Sets: 3–5 sets of 3–5 repetitions

Goblet Squat 

Why : Almost all lifters can perform the goblet squat, which is an excellent anterior loaded squat variant. For this reason, it’s an excellent exercise for novices who wish to do a low-impact squat version to target their glutes.

Method :

• Place your feet slightly more widely apart than shoulder-width apart. To begin, slightly spread your toes; as you advance, establish the posture that works best for your personal range of motion.
• With both hands, hold a dumbbell or kettlebell at chest height, elbows up. To bring your shoulders back, create tension in your mid-back. To stay balanced, brace your core; you’ll need to retain this tension throughout the entire exercise.
• To go into a squat, push your butt back and bend your knees. Lower yourself to the most comfortable posture for your particular mobility, or to a depth just below parallel, where your thighs are parallel to the floor.
• To keep your knees from giving way, push them apart. Don’t let your elbows rest on your knees; instead, keep your shoulders and core taut.
• To get back up, push off the ground and tense your glutes.

 

Three to four sets of six to eight repetitions each  

Cossack Squat 

Why : This unilateral lateral squat variant is excellent for testing your strength and mobility. When you reach depth in the squat, your glutes will have to stabilize your pelvis and then start to extend in order to complete the rep, therefore this variant can be excellent for working your glutes.

Method :

• With your toes pointing slightly out, place your feet slightly wider than shoulder width apart at the beginning.
• Shift your weight to one leg, bend that knee, and crouch down to rest on your flat foot while maintaining the same level of weight and an upturned chest.
• Elevate your foot off the ground so that it rests on your heel while maintaining the straight opposite leg.
• Repeat the movement on the opposite side of your body after a beat by pushing off your foot to get back to the starting position.

3–4 sets of 6–8 repetitions on each side

Lateral Lunge: 

Why :

This exercise will help you break out of the sagittal plane of movement (front-to-back) and target the muscles in your lower body, especially your glutes. You will add another level of complexity to your training by moving in the frontal plane, or side-to-side motion. Everything will benefit from this, including how you move in daily life and how well you perform in sports.

Method :

• With your core taut, begin standing and grasp a dumbbell or kettlebell at your chest.
• With your right leg, take a few steps to the right, keeping your stride somewhat wide. Land.
• Bend your right knee, push your butt back, and gradually lower yourself while maintaining a straight left leg.
• Lower as much as is comfortable for you, with the goal of having your thigh parallel to the floor.
• Drive forcefully up and to the left, then return to a standing position.

Three sets of six to eight repetitions on each side

Bulgarian Split Squat : 

This fundamental split squat is a fantastic glute exercise. Make sure your front shin is parallel to the floor and avoid letting our knee cross your foot in order to concentrate it on your glutes. This exercise gains more quad strength if your knee moves forward. When you stand, concentrate on aggressively contracting your glutes.

Method :

• Begin on the floor in front of the bench, or any other sturdy surface that you happen to have nearby.
• Step up onto the bench with one foot, then plant your front foot such that your shin is vertical (with respect to the ground). Your thigh and the ground should be parallel, with your knee making a 90-degree angle.
• Pick up the weights from the ground.
• Drive your ribs in and tense your core. Keep your neck neutral and focus on the front direction. To generate tension, clench your shoulder blades together.
• Lift your body up and take a modest bend forward to prevent straining your back.
• As you descend, try to maintain your shin’s vertical position. If at all possible, stop one inch off the ground to avoid letting your back knee contact the ground.
• Press your front foot off the ground to drive up, then tighten your glutes to maintain your knee in the correct posture.

Repetitions and Sets: 3–4 sets of 8–12 repetitions on each side

Split Squat 

Why : The traditional split squat works your glutes in two ways and is a great method to begin unilateral leg training. First of all, when you’re in the bottom position, your glutes will be crucial in helping to stabilize your body. Additionally, your glutes will propel you back to your feet. An underappreciated glute challenge is to maintain your hips and shoulders square at the top.

Method :

• Assemble yourself similarly to a typical Bulgarian split squat, with one crucial exception: For a reduced range of motion, stack weight plates or pads on either side of your body. There, position the dumbbells.
• Lift the weights and do a split squat in the Bulgarian style.
• Place the weights on the platforms at the bottom of the exercise, pause, and then go on to the next rep.

Three to four sets of six to eight repetitions each

 

Wall Sit 

Why: You might be surprised at how beneficial this little workout can be. The idea is to use the wall sit as a working position rather than a resting one. To do this, squeeze your glutes repeatedly to generate tension rather than letting yourself sink into the wall.

To increase the effectiveness of the exercise, you can add weight, but first concentrate on hammering that consistent tension before reaching for a dumbbell, kettlebell, or plate.

Method :

• Place your back flat against a wall while standing.
• Step your feet forward and slide your back down the wall. With your thighs parallel to the floor, bend your knees to a 90-degree angle.
• To keep your abs and glutes tight, squeeze them.
• For the duration specified, hold your position and keep your muscles taut.

Reps and Sets: 3–4 sets lasting 30–60 seconds each

Squat Goblet Hellset

Why: Well, the higher, feet-close goblet squat, which is the first exercise here, really works your quads. However, after your quads get too tired to continue, your glutes and hamstrings will have to carry you through a strenuous sequence of repetitions until the finish line.

Method:

• Start by placing your feet up on a plate and grabbing a kettlebell or dumbbell in the goblet position. Keep your heels close together.
• Do a series of goblet squats with your heels raised.
• Exit the plate and spread your legs to assume a conventional goblet squat. Complete the recommended number of reps.

Reps and Sets: Three sets

Deadlift

Why? The traditional deadlift works the entire body, but it really works the glutes. Your glutes play a major role in propelling the movement; if you do not clench your glutes at the peak, you will not be able to stand tall. To get the most out of the exercise, try to clench your glutes instead of arching your back like some novice lifters occasionally do at the peak of each repetition.

Method:

• Approaching the loaded barbell, place your feet beneath the bar and space them roughly shoulder-width apart. Your shins ought to be in contact with the bar, if not touching it.
• To reach the bar on either side of your legs, push your butt back and bend at the waist. Take hold of it with an overhand grasp with both hands.
• Make sure your shoulders and hips are in line. Set your lats by squeezing your shoulder blades together, then contract your core. Don’t glance up; maintain a neutral neck posture.
• Maintaining the bar close to your torso, drive the weight higher while pressing your feet through the floor. It’s acceptable if you find that the bar scrapes your shins. Put on pants or buy long socks. At the top of the list, flex your glutes without reclining.

Reps and Sets: 3 sets of 6–8 repetitions

Sumo Deadlift

Why: Because of their longer legs, taller lifters who may find it difficult to do the regular version of the exercise will benefit greatly from this variation of the deadlift. It also gives your glutes a workout because you have to contract them to get into the sumo stance (legs wide, feet pointed out). Bonus: if you can perfect the form, you may be able to pull larger weights than you could with a traditional stance because you’ll be operating inside a smaller range of motion.

Method:

• To start a deadlift, step up to the bar with your toes pointing out and your feet wider than shoulder-width apart. The bar should be beneath your feet.
• Reach down to grab the bar, then push your butt back. Hunch down toward the bar. To activate your back muscles, turn the pits of your elbows forward. Throughout the motion, keep your butt beneath your shoulders.
• Sustain the strain while removing the bar off the ground. Tighten your glutes at the summit.

Reps and Sets: 4 sets of 6–8 repetitions

The Romanian Deadlift

Why? 

Because the Romanian deadlift will really work your hamstrings and glutes. Once more, the technique with which you drive into proper hip extension with the deadlift is crucial. You should “feel” your glutes and hamstrings stretching as you descend. Squeezing your glutes to stand up requires you to push your hips forward a little bit. You should be able to “feel” your glutes and hamstrings during the eccentric phase of the exercise, which prepares you for activating them during the concentric phase of the lift.

Method:

• As with a regular deadlift, set up for the Romanian deadlift.
• Raise the weight using proper deadlift technique.
• To begin lowering the bar with control and maintain a somewhat straight leg, push your butt back. Maintain the bar at the closest position to your legs so that the weight “glides” down your thighs.
• Maintain a neutral neck posture while looking directly ahead. Make an effort to maintain a robust back during the exercise.
• Reduce the height until your hamstrings start to tense. The mobility factor will determine this.
• To bring yourself back to the beginning position, tighten your glutes.

Reps and Sets: 3–4 sets of 8–10 repetitions

Pause Dumbbells Romanian Deadlift

Why: Standard RDLs with a barbell are an excellent approach to target your hamstrings and glutes with maximal load; however, by grabbing a set of dumbbells and pausing, you can add a new aspect and concentrate on the targeted muscle. Additionally, this will help to relieve a common form problem: impatient lifters occasionally allow their hips to rise too quickly, which can strain the lower back. To keep your hips in the proper position, focus on your tempo and incorporate a pause halfway through the lift.

How to Proceed

• In front of your thighs, hold a pair of dumbbells.
• Lower the weights and push your butt back, just like you would in a regular RDL.
• Stop as soon as your hamstrings start to tense. Take a two-count pause.
• To bring yourself back to the beginning position, tighten your glutes.

Reps and Sets : 3–4 sets of 8–10 repetitions

Back Squat : 

This traditional exercise will help you tone your quads, glutes, and hamstrings. You won’t believe how much it will work your glutes, and it calls for strong glutes. The back squat also makes you bend your torso forward somewhat, which is a challenge that uses more of your glutes than you may think.

Method:

• Using both hands, grasp the racked barbell at the beginning. Then, lower yourself into the bar and pull yourself up until it rests on your back.
• Retrace your steps from the rack supporting the weight. Squeeze your glutes, core, and shoulder blades; then, widen your feet slightly to make them somewhat broader than your shoulders.
• 
  
• Toes turned slightly out (depending on your anatomical needs).
• Lower yourself after pushing your butt back. Lower yourself until your butt is parallel to the floor, or slightly below (this will also vary depending on your mobility). To preserve posture, try not to round your spine and keep your core strong.
• In order to stand back up, press off the floor and squeeze your glutes to extend your hips.

Reps and Sets : 3–4 sets of 8–10 repetitions

Box Squat 

Why : The box squat is a great exercise for developing your glutes and legs. Here, it’s important to descend gradually to the box, activating the quads, glutes, and hamstrings while maintaining control throughout. Squeezing your glutes to force your hips into external rotation is the only way to open your knees during a squat, which is another fantastic opportunity to focus on.

Method:

• Step back toward the box after removing the barbell from the rack.
• Place yourself in front of the box with your shoulders a little bit broader than usual.
• With a deliberate and gradual drop, lower yourself to the box.
• Make brief contact with the box rather than dumping your butt on it. Maintain a vertical shin posture.
• Squeeze your glutes and push off the floor to stand straight up.

Reps and Sets: 3 groups of 8–10 on each side 

One-Leg Deadlift

Why: There are two ways that the single-leg deadlift develops your glutes. First of all, performing classic deadlifts is similar to how you exercise your glutes: At the peak of each side rep, while keeping your foot planted on the floor, you will be applying intense pressure to them. There’s another thing you’ll be doing: For you to prevent toppling over, both of your glutes need to stabilize in the “frontal” plane. When executed properly, it’s glute mayhem.

Method:

• Place your feet together and grasp a pair of dumbbells. Squeeze your glutes, abs, and shoulder blades.
• Take a small step back with your foot.
• Lift your back foot. Once you feel tightness in your hamstrings, push your butt back and lower your torso.
• Keep your back foot off the ground, but do not plant it too high either.
• After tightening your glutes, stand back up.

Reps and Sets: 3 sets, 8–10 repetitions on each side

Good morning

 

Why : The good morning uses your hip hinge to stimulate your hamstrings and glutes, just like the Romanian deadlift. But now that the weight is on top of your shoulders, things start to get a little complicated. It’s important to make sure the bar rests on your shoulders rather than your neck. If the bar is in the incorrect place, you run the risk of injuring your low back. Additionally, when under strain, it’s crucial to prevent curving your lower back. Start light when performing this exercise (only the bar), then work your way up from there.

How to get started

• Place a weighted barbell on your back to begin. Squeeze your glutes, abs, and shoulder blades together.
• Lower your torso forward and push your butt back. Do not hunch over.
• Lower yourself until your back starts to round and your hamstrings start to stretch.
• To get back up, fire your glutes.

Reps and Sets: 3 sets of 5–8 repetitions

Curtsy Lunge

Why: This variation of the lunge tests your ability to balance and preserve good form while lunging backward. Here, you’re focusing on your abductors and glute medius. Do you want a bigger challenge? Once you are able to perform normal reps, add a pulse.

Method:

• Put the weight down in a goblet position. Retighten your core and shoulders.
• Slide to the side and back, lowering yourself into a lunge. Face forward and maintain planting of your front foot.
• Lift yourself back up and tighten your glutes.

Repetitions and Sets: 3–4 sets of 6–8 repetitions for each leg

Shell

Why? Because this exercise works the gluteus medius, a muscle that is chief among your hip abductors. This muscle helps lift your thigh out to the side by working with your gluteus maximus, which is your largest butt muscle. Additionally, it twists your thigh inward when your hip is bent and outside when your leg is straight.

As the name implies, when performing the exercise, picture a clamshell opening. As you lower your leg, maintain complete body stillness so that your glutes will perform the heavy lifting.

Method :

• With your heels together and parallel to your butt and your knees bent 90 degrees, lie on your side.
• As much as you can, bend your knees without turning your back or pelvis.
• Stop and go back to the beginning.

Sets & repetitions: Three sets, each consisting of 25–30 repetitions.