If you are looking for the perfect butt shape, this is the last list that you need to read today, and forever.
All of us have different bodies, and so, different needs. For that reason, we have compiled a list of 20 different butt exercises that deliver results!
You may want to mix and match and create a routine of your own depending upon the results that you achieve as you proceed.
So let’s get started…
1. Barbell Hip Thrusts
Barbell Hip Thrusts are one of the best exercises when working out your behind!
They are similar to Glute Bridges but are done with the shoulders on a bench or platform instead of on the floor.
They work your glutes, hamstrings, core, lower back, abs, obliques, and hip flexors – the full package!
And if you’re just starting out, just do them without extra weights.
2. Single-Leg Glute Bridges
When doing Single-Leg Glute Bridges, hold a line from your shoulders to your extended leg for 20 to 30 seconds.
If that’s a bit too much when starting out, just do shorter invervals and work your way up.
3. Hydrants with Leg Extension
Start out with a low number of reps and work your way up.
This exercise will strengthen your glutes and core and also improve hip-mobility.
4. Standard Squats
Standard Squats are one of the most fundamental exercises out there. They work your whole body and can be done with or without additional weight.
Do a set of 15 squats a day, two to three times a week. However, if you’re used to doing them, there’s really no limit to how many you can do or to how much weight to add.
If you can’t walk the next day, you probably did too many 😉
5. Curtsy Lunges
Curtsy Lunges strengthen and stabilize your hips as well as your glutes.
To further target your glutes, hold the low position for a bit longer before going up again.
6. Bridge Pose
The Bridge Pose is an awesome glute workout. It targets all of the big muscles in your bum, as well as your belly, hips and hamstrings.
It’s a jack-of-all-trades of butt exercises and there’s many variations you can do to increase the difficulty!
7. Heel-Lifted Sumo Squat
These target your thighs, glutes, and calves.
Switch sides every 30 seconds and take it easy when starting out – it’s not easy keeping your balance while doing tippy-toes in a squat stance 😉
8. Single-Leg Deadlift
Single-Leg Deadlifts strengthen your back, your core and your legs. Basically, your whole backside, except for the shoulders.
Work your way up to three sets of 15 to 20 reps and, as always: take it easy when starting out.
9. Donkey Kicks
Use your glutes to kick your leg directly back as high as possible. Don’t compromise your hip position while doing so. Then lower your leg back. Easy!
Donkey Kicks also work your lower back – you’ll notice the next day, when doing them for the first time 😉
10. Side Leg Lifts
Side Leg Lifts target your side hip flexors, thighs, glutes, hamstrings, calves and obliques.
It’s an awesome workout and can also help you fight cellulite!
11. The Romanian Deadlift
Romanian Deadlifts increase hip mobility and target the glutes. They are a great alternative to conventional deadlifts.
They focus more on your glutes compared to conventional deadlifts that work your whole body.
12. Glute Rainbows
Glute Rainbows are a fantastic bum workout because they have you moving your glutes both up and down and back and forth.
They target all of the muscles that make up your glutes and will give your butt a nice lift!
13. Air Squats
Air Squats are the ‘beginner version’ of regular squats.
They provide a good workout to the whole of your lower body and, like all squat exercises, target the muscles of your lower body and glutes.
14. Side Lunges
Side Lunges can be a bit hard to right at first, but you’ll get used to it!
Focus on bending and lowering from the hips. Keep your back straight and your core tight while doing them.
15. Barbell Glute Bridges
The Barbell Glute Bridge is a variation of the bodyweight Glute Bridge with a barbell placed over your hips.
This obviously allows for more weight to be moved compared to doing a regular bridge pose.
It’s basically the advanced version of a bridge 🙂
16. In-and-Out Squats
In-and-Out Squats increase your explosive power, improve upper and lower body strength.
They also will increase the flexibility of your hips and ankles and can help in injury-prevention because of this.
Overall a very nice workout that you can do anywhere!
17. Feet-on-Ball Hip Thrusts
This one obviously requires a Swiss Ball, so you can’t do it anywhere.
But it’s an awesome variation of the regular bridge workout and not as advanced as Barbell Bridges.
18. Butterfly Hip Thrusts
Another bridge variant! Squeeze your glutes and lift your hips up – that’s it. Just this time, press the soles of your feet together.
They work your glutes (duh!), hamstrings, core, lower back, abdominals, obliques, and hip flexors.
19. Swiss Ball Wall Squats
Wall squats strengthen your muscles and help you increase flexibility. All you need is a Swiss Ball!
They target your lower body: the quads, the glutes and hamstrings.
20. The Reverse Table-Up
The Reverse Table-Up or Upward Plank Pose (as the Yogis call it) targets your arms, wrists, legs and glutes.
It’s a somewhat complex movement that will also wear out your arms. So be warned 🙂
And that’s it! Hopefully you found at least one helpful exercise in this list. But all of them are awesome for toning and working out your behind, so you can’t really go wrong with any of them.
Have a great workout!