Noticing your butt isn’t as firm as you want it to be? It’s no secret that maintaining a lifted and toned backside takes work, but putting in the work is worth it—and not just for looking good in a pair of jeans. Strong glute muscles can protect against back pain, tight hip flexors and can help with general movement. The good news? There are a wide variety of butt-lifting exercises to target the area. And with consistency, you can achieve the results you’re looking for.
Best butt-lifting exercises
Floor bridge
“I like this exercise as it’s provided in a stable environment and is the foundation for most glute-dominant movement,” says James Shapiro, personal trainer and performance coach. How to do it:
Start from the floor and make sure your head and neck are relaxed. Your feet can be flat or have your toes lifted off the ground. Push from your heels and lift your hips up. Keep a neutral spine and squeeze at the top. Return down controlled and repeat for repetitions. You can make the movement more difficult with a band, dumbbell, or barbell.
Hip thrust off bench
“This is a staple in lifting your butt because of how much activation occurs here comparatively to a squat. You can also load up with resistance to get results faster,” Shapiro explains. How to do it: Nearly the same setup and movement as the floor bridge except your upper back/shoulders should be supported. You’ve got more range of motion here and even if it’s a little bit hard at the start, make sure you lockout: Tuck those hips under and push through the heels. Watch your ribcage here: you don’t want to start moving through your back. You can perform this movement also with a band, dumbbell, or barbell.
Side plank band abductions
“I like this exercise to not only help you lift, but also develop shape for the sides of your glutes,” says Shapiro. How to do it:
Start on your side with a resistance band above your knees. Keep your legs bent so your heels line up with your hips and your knees are forward. Off your forearm, go into a side plank off your knees. At this position, start pushing your knees apart while keeping your feet together.Return back your knees just before they touch and push the band out again. Maintain your side plank position the entire time.
Seated abductions
“I love this exercise as part of a burnout where the objective is to get a higher recruitment,” Shapiro explains. “Remember high recruitment helps with passive tone of your muscle.” How to do it:
Keep that same band above your knees and take a seat anywhere. Focus on having a tall posture and support it with your arms straight down to your side.Move initially thought your hips to push the band apart while keeping feet hip width apart. Come back under control and don’t allow your knees to cave in.
RDL
“This movement directly targets the hamstrings where they start, but also gets the glutes through a stretch before they have to contract,” says Shapiro. How to do it:
Choose to perform this with dumbbells, kettlebells, or a barbell. Maintain feet shoulder width apart and soften your knees. Most of the movement should come through the hips as you keep a neutral spine. Think about your wrists moving down to a level just below your knees. Push through your feet to come back up as your hips thrust forward.
Cable pull-through
“I like this motion for lifting up the glutes because there is little stress on the low back and has a more direct line of muscle action,” Shapiro explains. How to do it:
Start at a cable machine (or use a long band) and make sure the rope attachment is at a low setting around knee height. Walk out and have the same setup as the RDL. Allow your hands to go between your legs and go back to the machine. Feel heavy on your heels and thrust forward with your glutes.
Frog pump
“I love this exercise because of how your glutes are constantly in a contracted state. You’ll feel the lift immediately after this exercise,” says Shapiro. How to do it:
Start with a band above your knees and open your legs up into a frog position where both soles of your feet touch each other. It’s optional to place a dumbbell on your hips, but push off the edges of your feet to get your hips to the ceiling. Return back to the ground before performing another rep.
Eccentric step down
“Eccentric motions can create the most muscle damage with very little reps due to their intensity,” Shapiro explains. How to do it: A more advanced hip dominant motion, you have to move slow from a top position down to the ground. There’s no emphasis to go up as much as you need to slowly move down.
Stand on top of a box and keep one foot on. Slowly go down through your hips and touch down with the straight leg you have off the box. If you can maintain a decent amount of foot and leg pressure through the leg on top of the box, you’ll feel it.
Glute-focused GHR
“Unlike other movements, you’ll have glutei contraction with relatively straight legs during the entire motion,” says Shapiro. How to do it:
This motion requires a glute-hamstring developer machine. Once you’re locked into position, make sure your hips are just off the machine. You’ll curl down to the ground before pushing your hips through the pads to come back up
Deficit reverse lunge
“I love this exercise because of the hip-dominant movement and faster execution to ‘end-range’ with the top leg,” How to do it:
Start with both feet on top of a plate or platform. Take a step back with one leg before bending through both knees to the ground.
Running stair
“Running stairs requires several major muscle groups to work together including your glutes! This is a great way to burn calories and tone up the muscles in your butt and legs,” says Esmey Leon, fitness expert and GOFA trainer. How to do it: Find a set of stairs and run! Challenge yourself and see if you can go for 20 minutes. Suggestion: Run intervals of 2 minutes on, 1 minute rest.
Side steps on the bosu ball
This is a fun way to burn calories while toning the legs and glutes, Leon explains. The bosu ball is great for the glutes because as we fight for balance, our body forces those often neglected smaller group within the glutes to activate. How to do it: Firmly press one foot onto the bosu ball, hop lightly to one side as you switch your foot. Find a pace that is safe, yet challenging for you.
Single leg bridge
“This is a great movement to lift and tone the glutes as it stabilizes the glute medius and minimus,” says Leon. How to do it:
Find a bridge and gently place your arms to the side for extra support. Lift one leg up into the air, then lift your hip up as high as you can. Slowly lower your hips toward the mat and before your hips touch the mat, lift again. Repeat 8 times and then switch legs.
Sprints
Sprinting is one of the best ways to fire up the glutes, Leon says. This is because sprints are an explosive movement that activate the fast-twitch muscle fibers! How to do it: Find an open space like a track, a football field, or a park and start sprinting (always warm up before you go all out). Try running 10 1oo meters as fast as you can with 30 second breaks in between. This will definitely get your blood pumping.
Kettlebell swing
“This is an efficient movement that targets most of your body, but it focuses on the glutes,” Leon explains. How to do it:
Hold the kettlebell with your palms facing your body. Pull your shoulders back and tighten your core. Hinge your hip and allow the kettle to swing between your legs, with a slight bend in your knees, keeping the weight in your heels. Keep your back nice, and as the kettle swings back through, finish with a big squeeze through the glutes.
Barbell squat
This is a great way to build strength in your legs and glutes because it allows you to load more weight than dumbbell squats, says Leon. How to do it:
Place the bar on your shoulders. Keep your feet just wider than hip-distance apart. Keep your chest open and your back long, push your glutes back while bringing your knees to 90 degrees (if you cannot go down that low, that’s OK!) Press down through the heels and push yourself back up finishing with a big squeeze through the glutes.
Sled push
“This is an amazing functional full-body exercise, Leon explains. “It targets quads, calves, hamstrings, core, and you guessed it … glutes!” How to do it:
Add a light to medium load onto the sled. Grip the poles, and push the sled forward at a moderate pace for 1 minute. Rest for 1 minute and repeat up to 10 times for a great burn.
Side lunge and twist
From Nicole Glor, celebrity trainer and health coach How to do it:
Start in a standing position and lunge to the right side, facing forward. Your right knee should bend at 90 degrees, while your hands support you on your right quad (above the knee) and your toe points diagonally to the right. Your left leg is straight, with the foot on the floor, toe pointing diagonally left. From here, push off the right leg to transfer to a standing position with your weight now on the straight left leg. Your hands should reach diagonally up and to the left, creating a twist for the abs. Your right straight leg will lift up for a glute raise of the floor. Transfer the weight back on the right to a side lunge for one rep. Repeat 20 times on the right and then switch legs.
Jumping lunges
From Glor: How to do it:
Start with your feet together and hands on your hips. Jump up and land in a right lunge with your knee directly over the ankle and left leg behind. Jump again and switch legs so you can land in a left lunge with the left knee directly over the ankle. Do 10 alternating jumping lunges for 3 sets.
Suitcase squat
From Glor: How to do it:
Hold 10-15 pound weights in each hand while standing with feet shoulders width apart lower your butt toward the floor and tap the ends of the weights on the ground, keeping your chest lifted and knees deeply bent stand up like you are picking up two suitcases and curl the weights to your shoulders for a biceps curl.Repeat 20 reps, three sets.
Balance beam
From Glor: How to do it:
Start with your feet shoulder-width apart with 5-pound weights in each hand. Keep your back flat and bend at the waist. With slightly bent knees, transfer your weight to the right leg. Lift your straight left leg behind you so your body makes a straight line, parallel with the floor. Keep your arms bent by your side, palms in. Extend arms back for a triceps kickback add on. Bend elbows again abs return weights to your ribs while lowering the left leg next to the right. Repeat for 20 reps and then switch legs. Do 3 sets.
Jumping plie
From Glor: How to do it:
Do 20 jumping jacksOn the final one, land in a squat position with toes pointing out to the side. Make sure your knees are over your ankles. Hop up and bring feet and knees together and lower down like you are sitting in a chair. That makes one rep. Rest or march in place for a minute and do 3 sets.
Lawnmower pull lunges
From Glor: How to do it:
Stand on your right leg and lunge the left leg back, keeping the right knee over the ankle.Pull the left knee into the chest and back to lunge 20 times. (To multitask, hold 10-15 pound weight in your left hand, lower hand towards your right knee as you lunge your left leg back, then raise the weight to your ribs by bending your elbow up towards the sky for a single-arm row for the upper back). Switch legs (and out the weight in your other hand) and repeat on the other side.
Plyo power kick to lunge
From Glor: How to do it:
Stand straight up with your feet together and hands raised, making fists and blocking your face.Kick your right foot forward, leading with the knee and finishing with a flexed foot.Lower your right leg into a wide lunge by stepping the left foot back and keeping your right knee over your ankle. Keep your right hand on your upper leg and touch the floor with your left hand. Hop back to start. Do 20 on the right, and then do 20 jumping jacks. repeat 20 on the left side.
Triceps skull crush and booty bridge
From Glor: How to do it:
Lie down with five-pound weights in both hands. Lift arms up with palms in. Bend your knees and plant feet. Push down to lift your butt off the floor. Extend your right leg, parallel to the floor. Bend elbows, lowering weights beside ears. At the same time, lift the extended leg. Return to start. Do 20 reps, and repeat on the other side.
Butt booster
From Glor: How to do it:
Lie on your back with 5-15 pound weights in each hand. (Bend your elbows at 90-degree angles out to the side for an added bench press to work the chest).Bend your knees so your feet are on the floor. Extend the left leg straight up. Push the weights up while lifting your hips up. Lower your butt down and lower the weights so your elbows touch the floor.Repeat for 20 reps then switch legs to extend the right one overhead for 20 reps.Do 3 sets
Glute rainbows
From Glor: How to do it:
On all fours, straighten your right leg and lift it in a half-circle (or rainbow) at hip level, and lower it to the left side to arch over your left heel. Tap the floor, lift back to hip level and tap toe back on the right side. Repeat the rainbow 20 times per leg before changing sides.
Fire hydrants
From Corey Calliet, celebrity trainer and body transformation specialist: How to do it:
Get down onto all fours with your legs hip-width apart.Bend your leg to 90 degrees.Lift your leg to 45 degrees, while engaging your core and keeping your hips square to the ground.Contract through the glute at the top of the movement and release slow and controlled back to the starting position.Repeat for 10-12 repetitionsComplete three sets
Single leg hip thrust
From Calliet: How to do it:
Using a bench, position yourself with your shoulder blades/upper back making contact with the bench.Bring your feet toward your butt—close to 90 degreesExtend one leg out in front of you.Tuck your chin into your chest, and engage your core - it is important to maintain this position.Keeping contact with the bench through your shoulders, press your foot into the floor, and drive your hips up while squeezing your glutes.Be sure not to overextend your back.Squeeze your glutes at the top of the movement and lower slowly with control back to the floor.Repeat for 10-12 repetitions on each leg.Complete three sets
Side-lying clamshell
From Calliet: How to do it:
Lie on your side with your feet and hips stackedBend your knees to 90 degrees, and rest your head on your arm.Draw your knees up and align your feet with your butt.Engage your core, keep your feet together, and raise your top knee all the way up without rotating your hip.Contract your glute at the top of the movement, and slowly release your knee back to the starting position.Repeat for 10-12 repetitions on each side.Complete three sets
Low abductor walk
From Calliet: How to do it:
Position your feet shoulder-width apart and drop down into a half-squat positionMaintaining this position, step sideways keeping your hips level.Take 10 steps in one direction, and 10 steps in the other.Complete three sets
Squat/ jump-Squat combo
From Calliet: How to do it:
Position your feet shoulder-width apart and lower down into a low squatExplosively jump up and land by absorbing the jump lowering back into low squat positionRepeat 10 times, then perform a squat (without jumping) for 10 repetitionsComplete three sets
Split squat
From Calliet: How to do it:
From a standing position, take a deep step forwardThe heel of your back foot should be raisedKeeping your torso upright, lower your front knee to 90 degreesPress through the heel of the front foot to recruit your glutes for the movementRepeat 10-12 times on each sideComplete three sets
Single leg arcs
From Calliet: How to do it:
Get down onto all fours with your legs hip-width apart.Extend one leg straight behind youLift your leg upward and out to the side in an arc formation, while engaging your core.Contract through the glute throughout the movement and release slow and controlled back to the starting position.Repeat for 10-12 repetitionsComplete 3 sets
Curtsy squat combo
From Calliet: How to do it:
From a standing position, with feet shoulder-width apartTake a deep step back crossing behind your lead legBend at the knee to lower into a 90-degree positionKeep your torso upright as you lower, and press back up into the starting positionRepeat this movement on the other sideRepeat 10-12 times each sideComplete 3 sets
Heel lifted chair supported squat (with pulses)
“This chair supported move allows you to build confidence by using the chair so you can increase the depth of the squat resulting in more loading into the gluteus muscle and with the full range of motion as you release back to standing from the squat the booty activates even more for extra engagement,” says Sarah Louise Rector, international fitness expert and certified trainer. How to do it:
Stand with your feet hip width apart using the chair for light support.Raise the heels off the floor activating your booty, then drive the hips back bending the legs bringing the knees over the ankles to find a squat position. Add further intensity with light pulses staying in the squat position keeping the heels elevated.
Chair-supported lateral leg swing into hip-opening knee drive
“This leg series of moves will have your gluteus muscles activated from start to finish, building strength and toning with the powerful execution of the exercise great for a booty lift,” Rector explains. How to do it:
Place one forearm on the back of a chair, raise the opposite leg behind allowing that hip to open up. This immediately will fire up the booty especially in your standing leg gluteus muscle!Using your core drive the extended elevated leg forward and back and then transition into a knee bend of the similar previous action.
Pilates ball fire hydrant with hip mobility
“The exercise works around the whole area of the gluteus muscle,” says Rector. “Specifically, as you are transitioning through this rotational action you will activate the upper and underneath of the main muscle to encourage the lifting effect as well as build the muscle if you decide to swap out the pilates ball for a weight which is also a great option.” How to do it:
Place a small soft pilates ball behind the back of one leg and bend to hold the ball into place. My thought process for this is to drive the heel towards the booty!Have one forearm down and the other hand out slightly to the side for extra support. The leg with the ball, drive the knee out to the side (hip height) “fire hydrant” style then rotate the leg to the back (dropping the hip down) and then drive downwards towards the floor and continue the flow of the movement.
Weighted knee inversion into hip opener
“Allowing the rotation and inverted leg line helps develop around the main gluteus area with an acknowledgment to the hip also and inner thigh,” Rector explains. “The stabilizing gluteus muscle will have constant engagement to help support the performance as well as be increased intensity with the transitions of the exercise.” How to do it:
Working down on the floor on both forearms, place a lightweight (optional) behind the back of one knee and secure it in place by driving the heel of that foot towards your booty.Using your knee as the driver, guide it down towards the floor directing in towards the stabilized knee allowing the hip to drop down so you feel an inverted leg.Continuing from this by picking up the knee and driving it up and round the side to complete the exercise with the leg elevated up behind you now with the hip open. Not forgetting to keep the weight securely in place throughout!
Lateral glider extension with pulses
“This exercise needs control and resistance, so optimal gluteus engagement is needed. Think of the booty performing similar to a ‘squat’ action ‘Drive back and in’ but with added heat and challenge from using the glider,” says Rector. “The standing gluteus muscle is the main activated area for this exercise as there is loading and balancing involved.” How to do it:
Standing on one leg with a glider disc (or socks/small hand towel on a hardwood floor).Bend the standing leg, driving your hips back (stick out the booty) and allow the glider to drive the leg out lateral alignment making sure your weight is distributed back over the standing heel, with the knee stacked above the ankle.Use your core engagement so there is no experience of lower back engagement. Your body will naturally tilt forward as you drive the hips back. Hold the position once you have reached your “sweet spot” and add a small controlled pulse effect x4—drive the glider out and in a couple of inches with a slight bit of speed, then with control and resistance bring the glider back inwards towards your standing leg with the body positioned back upright.
Next, read 25 Best Flexibility Exercises.
Sources
James Shapiro, personal trainer and performance coachEsmey Leon, fitness expert and GOFA trainerNicole Glor, celebrity trainer and health coachCorey Calliet, celebrity trainer and body transformation specialistSarah Louise Rector, international fitness expert and certified trainer
