Having a toned and lifted butt provides many benefits beyond just looking great in jeans. Strong gluteal muscles (your buttocks) improve posture, prevent back pain, protect against injury, and boost athletic performance. When searching for the best butt exercise, it’s important to target all three glute muscles: the gluteus maximus, gluteus medius, and gluteus minimus.
Some of the most effective butt exercises include squats, lunges, hip thrusts, and kickbacks. However, the “best” butt exercise depends on your specific goals. Those looking to build muscle mass may want to focus on heavy strength training exercises like barbell squats and hip thrusts. People who want to lift and shape their rear may prefer bodyweight moves like squats, lunges, and kickbacks. And if you’re short on time, bridges and abductor exercises work wonders to tone the glutes.
What Muscles Make Up Your Buttocks?
The gluteal muscles, commonly known as the buttocks, consist of three main muscles:
– Gluteus Maximus – The largest and most powerful glute muscle. It makes up the bulk of the buttocks and is responsible for extending and rotating the hip.
– Gluteus Medius – Located under the glute max, this fan-shaped muscle abducts the hip and keeps the pelvis stable.
– Gluteus Minimus – The smallest glute muscle, underneath the glute medius. Helps abduct and rotate the thigh.
Together, these three muscles work to extend the hip, abduct the thigh, and rotate the leg. They play an important role in hip and pelvis stability, making them crucial for walking, running, and many daily activities.
Targeting all three glute muscles is key to sculpting a lifted, toned butt. Exercises that incorporate hip extension, abduction, and external rotation will fully work the glutes.
Top Butt Exercises for Women
Here are 10 of the best butt exercises for women looking to build strength, size, and shape:
Barbell Hip Thrust
This exercise targets the glute max. To perform:
– Sit on the ground with your upper back on a bench holding a barbell across your hips.
– Keeping a tight core, drive through your heels and bridge your hips up to thrust the bar towards the ceiling.
– Squeeze your glutes at the top then slowly lower back down.
Bulgarian Split Squat
An excellent single leg move for sculpting the glutes. To do a split squat:
– Stand lunge distance from a bench. Place one foot on the bench behind you.
– Keeping your chest upright, bend both knees to lower into a split squat.
– Drive through your front heel to return to start. Repeat on both sides.
Sumo Deadlift
Sumo deadlifts target the inner thighs and butt. To perform:
– Take a wide stance with toes pointed out. Bend at hips to grab a barbell.
– Keep back flat and chest up as you drive through heels to stand up.
– Squeeze glutes at the top before lowering back down with control.
Barbell Glute Bridge
This exercise hones in on the gluteus maximus. To do a barbell glute bridge:
– Lie face up on the ground with legs bent holding a barbell across your hips.
– Press heels down to lift hips up until body forms straight line.
– Squeeze glutes and hold briefly. Lower hips to start.
Walking Lunges
This dynamic exercise tones glutes while working your core and legs. To perform walking lunges:
– Stand tall, take a big step forward and bend both knees to lower into a lunge.
– Push back to standing and step forward with the other leg to repeat.
– Alternate legs and move across the room. Keep your torso upright.
Single Leg Hip Thrust
This isolation exercise builds strength and shape. To do it:
– Sit on ground with upper back on bench. Extend one leg and plant foot on floor.
– Bridge hips up, driving through foot on the ground. Squeeze glute at top.
– Slowly lower hips back down, keeping leg extended. Repeat on both sides.
Quadruped Hip Extension
This bodyweight move targets the gluteus medius and minimus. To perform:
– Get on all fours with hands under shoulders, knees under hips.
– Keeping knee bent at 90 degrees, lift one leg up and back, squeezing glute.
– Avoid arching low back. Complete reps then switch legs.
Curtsy Lunge
This variation works the glutes through a wide range of motion. To do it:
– Stand with feet together, take a big step diagonally back crossing one foot behind.
– Bend both knees lowering down until back knee hovers above the ground.
– Push back to start, driving through front heel. Repeat on both sides.
Donkey Kickbacks
This isolation exercise shapes and lifts the butt. To perform donkey kickbacks:
– Get on all fours with hands under shoulders, knees under hips.
– Keeping knee bent at 90 degrees, lift one leg back and up.
– Squeeze glute at the top. Slowly lower leg back down. Repeat on both sides.
Top Butt Exercises for Men
Men looking to build athletic, muscular glutes should focus on these top 10 butt exercises:
Barbell Squat
For maximum glute gains, always include squats. Perform:
– Stand with feet shoulder-width holding barbell across upper back.
– Push hips back and bend knees to lower until thighs are parallel.
– Drive through heels back to start. Keep chest lifted throughout.
Weighted Hip Thrust
This advanced move builds serious glute strength. To perform:
– Sit on ground with upper back against a bench holding weights on hips.
– Keeping core braced, drive heels down to lift hips up.
– At the top, squeeze glutes. Lower back with control.
Dumbbell Step Up
This unilateral exercise targets each cheek separately. To do it:
– Hold dumbbells at sides, stand facing a box or bench.
– Place one foot firmly on the platform, push down through heel to step up.
– Bring other foot to meet on top of box. Step back down to repeat.
Band Walking Hip Abduction
This move activates the gluteus medius. To perform:
– Place resistance band around ankles and stand with feet hip-width.
– Take wide steps laterally to your right, crossing one foot over the other.
– Bring feet back together and side step left. That’s one rep.
Barbell Glute Bridge
Bridges build muscle size and shape. To perform:
– Lie face up on floor holding barbell across hips. Feet flat on floor.
– Drive heels into the ground, lifting hips up into a bridge.
– Squeeze glutes at the top. Slowly lower back down.
Goblet Squat
Goblet squats target the glutes while building total body strength. To do them:
– Stand holding a dumbbell vertically at chest, both hands cupping one end.
– Push hips back, bend knees to lower into a squat.
– Drive through heels to stand back up. Keep chest lifted.
Kettlebell Swing
This explosive movement engages the posterior chain. To perform:
– Hold kettlebell with both hands between legs. Hinge at hips to swing kettlebell back.
– Drive hips forward forcefully to swing weight to chest height. Control return.
Dumbbell Romanian Deadlift
RDLs work the hamstrings and build glute strength. To execute:
– Hold dumbbells, hinge at hips, bend knees slightly to lower weights.
– Keep back flat. Stop when you feel a stretch in hamstrings.
– Driving through heels, straighten legs to return to start position.
Back Extension
This move isolates the gluteus maximus. To perform:
– Lie face down on a back extension bench with hips just off the end.
– Raise torso up by squeezing glutes and extending spine.
– Slowly lower back to start under control.
Butt Exercises for Seniors
Older adults should choose low impact exercises that are gentle on joints. Here are great butt exercises for seniors:
Mini Squat
Stand with feet hip-width, engage core. Push hips back slightly to squat just a few inches down. Drive through heels back to start.
Seated Hip Extension
Sit tall near edge of chair. Extend one leg, squeeze glute to lift leg back. Lower leg, repeat on both sides.
Bridge
Lie on back with knees bent. Push through heels to lift hips up off floor. Hold briefly. Lower down with control.
Clamshell
Lie on side with knees bent, stack feet. Keeping feet together, lift top knee up and lower with control. Repeat on both sides.
Side Leg Raise
Stand behind chair for support. Extend one leg out to the side. Raise leg out to the side, engaging glute. Lower back down. Switch sides.
Wall Push Back
Stand with back against wall, feet forward a few inches. Push low back into wall to engage glutes. Hold for 5 seconds. Relax. Repeat.
Hip Bridge
Lie on back with knees bent, arms at sides. Squeeze glutes to lift hips up off floor. Hold briefly, then lower hips down with control.
Donkey Kick
On hands and knees, extend one leg behind you Keep knee bent. Lift leg up by squeezing glute. Lower back down with control. Switch legs.
Butt Workout Routine
Performing focused butt exercises three to four times per week is ideal for building strength and shape. Follow this full glute workout routine for maximum benefits:
Warm Up – 5 minutes
– Walking, cycling or jogging
Glute Activation – 5 minutes
– Bodyweight glute bridges – 15 reps
– Donkey kickbacks – 10 reps per side
– Clamshells – 15 reps per side
Strength – 5 exercises, 3 sets of 10-12 reps each
– Barbell hip thrust
– Goblet squat
– Sumo deadlift
– Bulgarian split squat
– Step up
Shaping – 3 exercises, 2-3 sets of 15-20 reps each
– Band side steps
– Bodyweight drop lunges
– Single leg hip thrust
Burnout – 1 minute each exercise
– Curtsy lunge
– Frog pump
– Donkey kick pulse
Aim to work your glutes 2-3 times per week, allowing at least one day of rest in between sessions for optimal recovery. Mix up your exercises to continually challenge your butt from all angles.
Benefits of Strong Glutes
Developing stronger glutes provides many advantages beyond just looking toned and shapely. Here are some of the top benefits of having strong butt muscles:
Improved Posture
Weak glutes can cause excessive arching of the lower back, leading to poor posture. Strong glutes help maintain proper alignment.
Injury Prevention
Weak glutes are linked to knee, low back, and ankle injuries. Strong glutes provide stability to prevent injures when running, jumping, and changing direction.
Better Balance
The glutes help control movements like stepping backwards or sideways. Strong glutes prevent falls and improve balance as we age.
Increased Power
The glutes are the biggest, most powerful muscle group in the body. Training them improves athletic performance for running, jumping, and more.
Less Back Pain
Glute exercises like bridges can alleviate and prevent lower back pain by taking pressure off the spine.
Improved Body Composition
Increasing muscle mass by working glutes helps boost metabolism and burned more calories around the clock.
Better Mobility
Full range of motion is crucial for everyday tasks. Strong glutes allow you to bend, lift, walk up stairs with ease.
Common Butt Exercise Mistakes
It’s easy to accidentally skip the glutes when exercising. Be aware of these common form mistakes:
Not Going Low Enough
Squatting, lunging, and deadlifting only partway won’t fully contract the glute muscles. Go down until thighs are at least parallel to ground.
Hyperextending the Low Back
Overarching the back during bridges and hip thrusts strains your spine. Keep your back in neutral.
Skipping the Warm Up
Warm up your glutes thoroughly before strength training to prevent injury and activate muscles.
Moving Too Quickly
Control the movement on both the lowering and lifting phases. Move slowly with good form.
Not Engaging Glutes
Many compensate with other muscles. Squeeze glutes hard and focus on feeling them fire.
Insufficient Intensity
Don’t be afraid to progress to heavier weights to continually challenge muscles.
Poor Form
Common mistakes include knees caving in, hips rising first, or back rounding. Keep good posture.
Not Targeting All Glute Muscles
Include exercises that work the glute max, medius and minimus for fully rounded glutes.
Conclusion
Sculpting strong, toned glutes requires targeting all three main butt muscles – the gluteus maximus, medius and minimus. Use a variety of exercises that work the muscles through hip extension, abduction, and external rotation. Squats, lunges, bridges, and deadlifts performed with proper form work wonders for the butt. Aim for 2-3 glute focused workouts weekly. Allow at least 1 day of rest between sessions. Progress to heavier weights and more challenging moves over time for maximum benefits. Patience and consistency are key – you will start seeing and feeling results in as little as 4 weeks. Just a few months of dedicated glute training can give you a lifted, toned rear!