The 15 Best Butt Workouts Of All Time

A sexy butt can lead to a lot of good news!

More than working to make your buttocks bigger and firmer, performing butt exercises can help strengthen your back and hips, increase your metabolic rate, and help in maintaining a healthy weight.

By volume, the glutes are the biggest muscle in the body, so it’s just right to give them some extra care and boost. To help you get down to business and start working towards a bigger, better, more toned butt, here are the best exercises that excellently target your behind!

1. Back Extension

How to do:

• Lie on your stomach on a back extension station, hooking your heels and turning your toes away from each other. Place your hands at the back of the head.
• With your back naturally arched, begin to lower your torso until it is your upper body is bent at a 90-degree angle.
• Squeeze your glutes as you lift your torso up to the starting position.
• Repeat the movement.

2. Barbell Deadlift

How to do:

• Stand with feet shoulder-distance apart and a loaded barbell against your shins.
• Gently bend at your hips and knees, then grab the bar using an overhand grip with hands slightly wider than shoulder width.
• With a naturally arched lower back, lift the bar up, pushing your hips forward as you stand. Pull your shoulders back and squeeze your glutes at the top of the movement.
• Carefully lower the bar to the ground. Repeat movement.

3. Barbell Hip Thrust

How to do:

• Sit in front of a box or bench and lean your upper back against it with knees bent and feet flat on the mat.
• Place a padded barbell across your hips.
• Squeezing your glutes, raise your hips until your body is parallel to the floor. Make sure to keep your back neutral.
• Gently lower your hips down to complete a rep.

4. Barbell Squat

How to do:

• Stand with a wide stance and a barbell across your back gripping it overhand. Keep your head up and chest high throughout the movement.
• Pushing your hips back, begin to bend your knees and lower your body until your thighs become parallel to the ground.
• Push back up to complete a rep.

5. Cable Kickback

How to do:

• Stand with a cable machine in your front and your feet hip-distance apart. Adjust the arm of a cable machine to match the level of your ankle.
• Put your left foot (or your weaker side) through the cable handle.
• With your chest lifted, squeeze your glute to pull your left foot.
• Maintain a straight back and stay in the position before returning to the starting position.
• Perform reps on one side, then repeat on the other.

6. Clamshell

How to do:

• Lie on your left side with knees bent at a 90-degree angle and the heels stacked in line with the butt.
• Gently open your knees as wide as you can without arching your back or rotating your pelvis.
• Pause at the top of the movement, squeezing your glutes.
• Perform reps on one side, then repeat on the other.

7. Hip Hinge

How to do:

• Stand with feet hip-distance apart and head in a neutral position.
• With your knees slightly bent, push your hips and hamstrings back until your torso becomes parallel to the ground.
• Stay in the position for a few seconds, making sure to squeeze your glutes.
• Push your hips forward to return to the starting position.

8. Hip Thrust

How to do:

• Lie on a mat with knees bent at 90 degrees and feet flat on the ground, hip-distance apart.
• Brace your abs and tilt your pelvis back to let your lower back be against the ground.
• Pushing through both feet, lift your hips as high as you can without compromising your form. You can place your hands under your back for support.
• Stay in the position for a few seconds, then lower back down.
• Tip: Add challenge by placing your fingertips on the forehead or by raising your feet.

9. Kettlebell Swing

How to do:

• Stand with feet hip-width apart and a kettlebell on the floor in front and between your legs.
• With soft knees, bend at your hips and hold the kettlebell at arm-length down.
• Rock back the kettlebell, then squeezing your glutes, explode through the hips to swing the weight up to shoulder height.
• Reverse the move and return the kettlebell between your legs, then repeat.

10. Lateral Band Walk

How to do:

• Stand tall with your feet in a mini band and shoulder-distance apart.
• Place the band just above the knees.
• With soft knees and hips pushed back, step your right leg to the right followed by the left, then the left leg to the left, followed by the right.
• Make sure to keep the distance between the feet, not letting your knees cave in.

11. Quadruped Hip Extension

How to do:

• Get down on all fours with your back flat and knees bent at a 90-degree angle.
• Raise your right leg, turning your foot slightly out for a good external hip rotation, while keeping the left leg firmly grounded.
• Squeeze your glutes and keep your spine aligned at the top of the movement.
• Tip: To add challenge to this move, make your pauses longer or use a mini band for more resistance.
• Switch sides.

12. Step-up

How to do:

• Place your right foot on a step or any sturdy box with your weight centered on the foot. Extend your arms out to the front for an extra challenge on the hips.
• Stand tall, pushing your hips back and squeezing the glute of the left leg as you step your left foot up on the step and touch it with your toes.
• Stay in the position, then slowly lower your right foot to the ground.
• Perform reps on one side, then repeat on the other.

13. Split Squat

How to do:

• Stand with a step or bench about two feet behind you.
• Bend your right leg, placing the top of the foot on the step and your hands behind your head.
• Maintain a straight torso and bend your left knee as you lower your body until your left thigh is parallel to the floor.
• Push your body back up and repeat the movement.

14. Sumo Dumbbell Squat

How to do:

• Stand with feet slightly wider than shoulder-distance apart and flared out, holding a dumbbell at the height of your waist.
• Lean your torso forward, then begin to bend your knees for a squat.
• Stay in the squat position for a few seconds, squeezing your glutes.
• Return to the starting position to complete a rep.

15. Walking Dumbbell Lunge

How to do:

• Stand tall with a pair of dumbbells on hands. Maintain a straight back.
• Step your right foot forward, and bend your knee at a 90-degree angle so that your right thigh and right lower leg are parallel to the floor and your knee is just centimeters off the floor.
• Push yourself back to the starting position to complete a rep.
• Alternate your legs.

A beautiful butt can open doors of benefits and advantages for you. Butt exercises don’t only help you shape up your behind but also strengthens other parts of your body and contributes to your overall fitness and health.

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