Everyone wants a toned, lifted, and shapely backside—and with the right approach, you can absolutely get there. Whether your goal is to enhance your curves, strengthen your lower body, or simply feel more confident in your jeans, adding great butt exercises to your fitness routine is key.
In this guide, we’ll explore 10 proven glute-focused exercises that you can do at home or in the gym. These workouts target all three glute muscles—gluteus maximus, medius, and minimus—for maximum results.
💪 Why Focus on Your Glutes?
Your glutes are more than just a vanity muscle. Strong glutes help:
- Improve posture
- Reduce lower back pain
- Enhance athletic performance
- Boost metabolism
- Prevent injury
And yes—they also help create a rounder, lifted butt!
🔟 10 Great Butt Exercises You Need to Try
✅ 1. Hip Thrusts
The king of butt-building. Use a barbell, dumbbell, or bodyweight.
- Sit on the floor with your back against a bench.
- Roll a barbell over your hips.
- Drive your hips up, squeeze your glutes, and lower down. Tip: Go slow and control the movement.
✅ 2. Bulgarian Split Squats
Targets glutes, quads, and balance.
- Place one foot behind you on a bench.
- Lower your hips straight down.
- Push through your front heel to rise back up.
✅ 3. Romanian Deadlifts
Works the glutes and hamstrings.
- Hold a barbell or dumbbells.
- Keep your back flat, hinge at the hips.
- Stretch your glutes and rise back up by squeezing them.
✅ 4. Glute Bridges
Perfect for beginners or warm-ups.
- Lie on your back with knees bent.
- Push through your heels, lift your hips.
- Squeeze your glutes at the top.
✅ 5. Cable Kickbacks
Add resistance and isolation.
- Use a cable machine with an ankle strap.
- Kick one leg back, squeezing your glutes.
- Control the return to starting position.
✅ 6. Step-Ups
Functional and effective.
- Use a bench or sturdy platform.
- Step up with one foot, squeeze the glute, and return. Tip: Hold weights to increase intensity.
✅ 7. Lateral Band Walks
Activate the glute medius.
- Place a resistance band above your knees.
- Take small steps side-to-side while staying low.
✅ 8. Donkey Kicks
Simple but powerful.
- Start on all fours.
- Kick one leg up and back.
- Focus on squeezing the glutes, not the lower back.
✅ 9. Sumo Squats
Wider stance = more glute action.
- Stand with feet wide, toes turned out.
- Lower into a squat while pushing your knees out.
- Rise back up by pressing through your heels.
✅ 10. Jump Squats
Add explosive power.
- Perform a regular squat, then jump up.
- Land softly and repeat. Caution: Only add this if your joints are healthy.
❓ People Also Ask
🔸 What is the most effective exercise for the buttocks?
The most effective exercise for the buttocks is the barbell hip thrust. It isolates the glutes, builds strength, and shows great hypertrophy results when done consistently.
🔸 Can I make my bum bigger with exercise?
Yes! You can make your bum bigger with exercise by targeting your glute muscles 2–3 times a week using resistance training, progressive overload, and proper nutrition.
🔸 How can I lift my saggy bum?
To lift a saggy bum, focus on strength training exercises like squats, glute bridges, and lunges. Avoid excessive cardio that burns muscle, and emphasize resistance workouts with good form.
🔸 Can I get a bigger bum in 2 weeks?
You may see small changes in firmness within 2 weeks, especially if you’re new to training. However, visible size and shape improvements typically take 4–12 weeks of consistent training and proper nutrition.
🥗 Nutrition + Recovery for Maximum Glute Gains
Great butt exercises are only half the battle—your nutrition and recovery matter too.
- Eat enough protein: Aim for 1.2–2.2g of protein per kg of body weight.
- Stay hydrated: Water supports recovery and performance.
- Sleep 7–9 hours: Your muscles grow while you rest!
- Take rest days: Overtraining can delay results and lead to burnout.
📅 Sample Weekly Glute Workout Plan
| Day | Workout Focus |
|---|---|
| Mon | Glute Strength (Hip Thrusts, RDLs, Step-ups) |
| Wed | Glute Burnout (Donkey Kicks, Lateral Walks, Sumo Squats) |
| Fri | Glute + Leg Day (Bulgarian Squats, Cable Kickbacks, Glute Bridges) |
🏁 Final Thoughts on Great Butt Exercises
If you’re serious about building your dream booty, consistency is key. These great butt exercises will activate, shape, and strengthen your glutes in all the right ways—no surgery or gimmicks needed.
Just remember: challenge your muscles, fuel your body, and give yourself time. You’ve got this!