In this article, we’ll cover the 9 best butt workouts that work!
So many of us have strived to achieve the perfect booty. Regularly doing butt workouts at home and at the gym takes a ton of hard work and commitment, but we are here to help as much as we can.
If you are looking to get a great butt for summer, try out these 9 butt workouts below and you should see some results! Under each description is a helpful video to give you a visual reference.
The Best Butt Workouts
1) Walking Lunges
This is a simple, easy way to work your glutes at home or at the gym.
Just hold two dumbbells in your hands at your sides, keep your back upright, and then step forward one leg at a time. Squat down with each step until both legs are at a 90-degree angle. You should do at least 15 reps of this, so give yourself enough room to move around.
2) Sumo Kettlebell Squat
This exercise requires some weight, but just a gallon of milk will do the trick at home.
Start by standing straight up with your legs wider than shoulder-width apart, toes slightly turned out, and the kettlebell straight down from you. Grab the kettlebell and squat downward before returning upright without moving your feet. Squat back down until the kettlebell bottom hits the floor. Return to your upright position and repeat 10-15 times.
3) Traditional Squat
If you’re at the gym and have a barbell and a spotter, there’s nothing like doing a good old-fashioned squat.
Simply hold the bar across your back and squat until your legs are at close to a 90 degree angle before standing upright again. Squats can be done numerous ways outside of the gym, too, and you don’t always need weights for squatting to be effective. You can easily do an isometric squat at home just by holding your hands together in front of you and squatting for 30 seconds at a time.
4) StairMaster
Using a StairMaster is an obvious way to get your cardio workout in, but it is also great for activating your glutes as well as your hamstrings and your quads.
If you don’t feel like lifting, this is a good alternative to working your butt muscles.
5) Kettlebell Swings
Think of this one as a squat but with some different equipment. All you’re really doing is a squat but adding a weighted kettlebell to the equation.
Hold the kettlebell with both hands, do your normal squatting motion, and as you rise, lift the kettlebell straight out in front of your chest. Think of the kettlebell as the end of the pendulum that is your arms.
6) Physioball Hip Thrust
For this exercise, you will need to balance your upper back on a physioball and keep your knees bent.
Keep your hands up with your elbows out wide. Keep your feet flat on the floor and lean back into the ball while lifting your hips into the air until your thighs are parallel to the floor.
7) Step Up
You will need a box or platform about two feet high for this one.
Put your hands on your hips or at your sides and step with one leg onto the platform. When your foot is stable, lift the opposite knee up to your chest and then step down. Alternate which leg you are stepping up with each time and repeat this for 20 or so reps at a time.
8) Standing Glute Kickback
Start this exercise by leaning forward with one leg behind your body and your hands in front of your chest.
Simply elevate the back leg until it is as parallel to the ground as you can get it. Repeat this motion 15 times before changing legs. To make this move even more difficult, try adding a small resistance band around your lower legs.
9) Traditional Deadlift
The classic deadlift is a great exercise that works everything from your lower back to your core to your booty.
Start with the barbell at your feet and your knees bent with your back angled. Grip the bar and lift with your legs. Don’t rely on your back to lift the bar or you will be prone to injury. Stand upright and straighten your legs before returning the bar to the ground. Repeat this 10-15 times.
And there you have it! If you consistently do these exercises and, of course, keep your diet in check, you should see results in the coming months!
Butt Workouts FAQs
There are plenty of butt exercises that effectively work. These include: glute bridges, hip thrusts, frog pumps, leg kickbacks, standing kickbacks, clamshells, and more. Use this article for reference, or talk with one of our personal trainers for more information on butt-lifting exercises.
Yes, butt exercises can absolutely help to tone and strengthen your glutes. However, consider that these exercises can’t magically lessen any extra fat. You can only gain as much benefit as the effort that you put into your workouts. Many cardio workouts can help you strengthen and tone these muscles, however, you’ll also want to do glute-isolating workouts as well.
If you want to tone your glutes at home and you don’t have any equipment, there are plenty of exercises you can do! Some of these at home butt workouts are mentioned in this article. The best butt workouts at home include: single-leg deadlift, squat to wood chop, squat to calf raise, wall-sit knee extension, walking lunge, plyometric 180 squat, lunge to shoulder press, weighted side lunge, and dead lift to double-down lunge, among others.
You will want to do butt exercises about two to three times a week. This will strengthen and tone your muscles without overdoing it. Additionally, also make sure that you are correctly activating the muscle/properly doing the exercise to ensure best results. Learn more here about whether it’s possible to do too many exercises.