Having a rounded, lifted butt is a goal for many people looking to sculpt their backside. Whether you’re looking to build muscle, lose fat, or simply tone up, the glutes (or butt muscles) can be targeted with specific exercises. With the right routine, you’ll be on your way to a perkier, firmer behind.

Why Work Your Butt?

The gluteal muscles play an important role in movement, balance, and stability. Strengthening the glutes can benefit your body in many ways:

• Improves posture – Strong glutes keep your pelvis in proper alignment and prevent slouching.
• Prevents injury – The glutes provide support across your hips, pelvis and lower back. Weak glutes are linked to knee, hip and back pain.
• Enhances athletic performance – Powerful glutes allow you to jump higher, sprint faster, and change direction quickly in sports.
• Helps you lose weight – The glutes are the biggest muscle group in your body. Building muscle increases your metabolism, helping you burn fat.
• Makes jeans look better – You’ll get a rounded, lifted shape to your butt that looks great in jeans or a swimsuit.

The Anatomy of Your Butt

The glutes consist of three muscles:

• Gluteus Maximus – The largest butt muscle that shapes roundness from your hips to upper thigh.
• Gluteus Medius – Located on your outer hip, this stabilizes your pelvis and hip joint.
• Gluteus Minimus – The smallest glute muscle, sitting underneath the gluteus medius.

During exercise, be mindful to engage all parts of the glutes, not just the maximalis that gets worked during movements like squats. A comprehensive routine will hit every inch, from top to bottom.

Best Butt Exercises

Ready to lift, tone and sculpt your booty? Here are the most effective glute exercises to incorporate into your workouts:

1. Hip Thrusts

This exercise targets the top of your glutes. To perform:

• Sit on the floor, legs bent, back against a bench.
• Place your shoulders on the bench, arms at your sides.
• Squeeze your glutes and drive your hips up until your body forms a straight line.
• Slowly lower back to the start and repeat.

2. Frog Pumps

Frog pumps isolate your gluteus maximus. To do this move:

• Get on your hands and knees in a tabletop position.
• Open your knees out wide and keep your heels together.
• Keep your back flat and hips square as you pulse your knees out a few inches.
• Return and squeeze back to start position.

3. Fire Hydrants

Fire hydrants target your gluteus medius and minimus. Here’s how:

• Get on hands and knees with a flat back.
• Lift one leg out to the side, keeping your knee bent at 90 degrees.
• Slowly lower leg back to the start position. Repeat on both sides.

4. Step Ups

This exercise works your entire butt while also blasting quads and hamstrings.

• Stand in front of a box or step. Place right foot on the step.
• Press through your heel, stepping up onto the box with your right leg.
• Step back down and repeat on the other side. Do 2-3 sets.

5. Curtsy Lunge

Curtsy lunges combine balance and strength for serious butt burn.

• Stand with feet together. Take a big step diagonally back with your right foot.
• Bend both knees, lowering into a lunge until your left knee almost touches the floor.
• Push back up to standing and repeat on the other side.

6. Squats

No butt workout would be complete without squats. Squats engage your entire backside, from top to bottom.

• Stand with feet hip-width apart. Send hips back like sitting in a chair.
• Descend until thighs are parallel to the floor. Press through heels to return to start.

7. Donkey Kicks

Hit your glutes from a different angle with this move:

• Get on all fours with a flat back. Lift one leg, bending knee to 90 degrees.
• Kick leg straight back, squeezing glute. Return to start. Repeat on both sides.

8. Clamshells

Target stubborn outer glutes with clamshells:

• Lie on one side, knees together and bent. Keep feet stacked.
• Lift top knee up and open out to the side. Squeeze glutes as you open.
• Slowly lower knee back down and repeat for reps.

9. Bridges

Bridges work the whole backside, plus engage your hamstrings.

• Lie faceup with knees bent, arms at sides.
• Push through heels, squeeze glutes and lift hips up off the floor.
• Hold briefly, then lower hips back down.

10. Kettlebell Swings

This dynamic swing finishes off your butt workout with a bang.

• Stand holding a kettlebell with both hands. Hinge at hips and swing kettlebell between legs.
• Drive through glutes and hamstrings to swing weight to chest height.
• Swing back down with control. Repeat.

Putting Together Your Butt Routine

Aim to train glutes 2-3 times per week on non-consecutive days. Each workout, pick 3-4 glute exercises and do 3-4 sets of 10-15 reps per move. Mix up your exercise selection each session to work the muscles from different angles.

Warm up beforehand with 5-10 minutes of cardio and light glute activation moves like bodyweight glute bridges. Cool down with gentle stretches for your hips, glutes and hamstrings. Eat plenty of protein to help your butt muscles recover and grow between workouts.

Be patient – it takes time to build your backside. But with consistency, you’ll begin seeing and feeling results in just a few weeks of dedicated training. Ready to lift that butt? Let’s do this!

5 FAQs about Butt Workouts

What results can I expect from butt workouts?

After 6-8 weeks of consistent training, you can expect a rounder, lifted, more toned appearance to your butt. You’ll also likely gain some muscle size by growing your glutes, especially if you are new to strength training. Diet and genetics impact results as well.

How often should I train butt/glutes per week?

Aim for 2-3 glute focused workouts per week, allowing a day of rest in between sessions. This provides enough stimulus to see growth while allowing proper recovery time.

How much weight should I use for butt exercises?

Start on the lighter end until you get the hang of the movements. Use a weight that allows you to complete all reps with proper form. Increase weight progressively over time as you get stronger.

What can I do besides exercise for a better butt?

Watch your nutrition, taking in adequate protein to build muscle. Sleep at least 7 hours per night. Do regular foam rolling to help muscles recover. Stay hydrated and manage stress levels.

Should men do butt workouts too?

Absolutely! Men can definitely benefit from stronger glutes for sports performance and injury prevention. Plus, sculpted glutes will make the backside look more rounded in jeans. Male or female, everyone has a butt worth working!