The Best Booty Exercises to Sculpt and Tone Your Glutes

While genetics play a large role in the size of your derriere, many booty, glute exercises, and glute workouts can help strengthen your backside.¹ For best results, try to incorporate glute training into your routine 1–3 days per week and to perform exercises from all angles.² Building a strong butt isn’t just for aesthetics, it’s important for your health, too. Along with a healthy diet, incorporating glute training days into your workout regimen can help reduce lower back and knee pain, improve your posture, and help you perform daily tasks with ease.¹ Choosing the right glute exercises will help you grow a strong, healthy butt faster and more effectively.

Key Takeaways

Glutes are the largest and one of the strongest muscles in the human body¹
Glute exercises like lunges, squats, and hip thrusts can build muscle and strength¹
Perform glute exercises 1-3 times per week for best results²
Glute exercises can help improve posture and reduce lower back/knee pain¹
Incorporate a variety of glute exercises to target the muscles from all angles²

Importance of Building a Strong Butt

The glutes are the largest and one of the strongest muscles in the human body.³ They work hard every day, allowing you to sit, stand, climb stairs, and lug heavy things around. Building stronger glute muscles (the gluteus maximus, gluteus medius, and gluteus minimus) will not only improve your speed and explosiveness but will also protect your lower back and knees from injury.³ Plus, all good glute workouts, at the gym or at home, target the gluteus maximus, so you’ll maximize your benefits both during and after your workout.³

⁴ Women are generally stronger in their glutes (and legs and inner thighs) than men, making it a significant source of strength.⁴ A strong butt means strong knees as it reinforces the hip region, quads, ACL, and VMO muscle, reducing the risk of injury.⁴ Glutes are crucial for movements like walking, running, jumping, squatting, lunging, etc., demonstrating a holistic use of these muscles in daily activities.⁴ Strengthening the glutes helps engage all muscles efficiently, with exercises targeting different parts of the glutes for comprehensive development.⁴ A strong butt enhances hip mobility, with exercises like squats and sumo squats contributing to maintaining butt strength and flexibility.⁴ Core strength, butt strength, and lower back strength are interconnected, contributing to overall muscle support and back protection.⁴

⁵ The gluteal complex is described as the biggest and strongest muscle in the body.⁵ Weak glutes can lead to dynamic valgus, a knee collapsing inward, increasing injury risk.⁵ Athletes focusing on glute strength perform better in various sports.⁵ Proper glute strength can help in improving posture and preventing pain.⁵ Strong glutes improve balance, leading to a better quality of life, especially in older age.⁵ Aesthetically, strong glutes are considered desirable.⁵ It is suggested that training should focus on hip extension, abduction, external rotation, and single-leg stability to target all functions of the gluteal complex.⁵

Exercises that Target the Glutes from All Angles

Glute Bridges

Glute bridges are a great exercise for all levels, and the movement pattern is similar to the more complex exercises featured below. You can perform this exercise with a dumbbell or loop band, or without any equipment. Start by lying on your back with your knees bent and arms at your side. If you’re using a dumbbell, hold this across your hip crease. Your feet should be 12–16 inches (30–40 cm) from your butt. Press into your heels, brace your core, and push your pelvis upward by squeezing your glutes. Ensure your chest does not lift during this movement. Hold for 2 seconds and lower your hips back to the ground. This is one rep. Complete 8–12 reps of 2–3 sets.²

Hip Thrusts

Hip thrusts are one of the most popular and efficient exercises for growing and strengthening the glutes. Start on the floor with your shoulder blades resting against a secured bench that’s either against a wall or secured to the floor. Sitting on the floor with your legs straight, place a barbell across the crease of your hips and place your hands around the bar. Alternatively, you can hold a dumbbell. Next, bend your knees and have your feet about hip-width apart. Once in position, drive your heels into the ground, brace your core, and push your pelvis upward by squeezing your glutes. At the top of the movement, your shins should be vertical, your torso parallel to the ground, and your knees bent at a 90-degree angle. Avoid pushing with your lower back. Then, gently bring the weight back down. Aim for 8–12 reps of 2–3 sets.²

Frog Pumps

While this exercise sounds and looks a little funny, it’s a great move to activate your glutes at the beginning or end of a workout. Start by lying on your back with your knees facing out and the soles of your feet together. Your legs should look as if they’re in a diamond position. Keep your arms to your sides. Squeeze your glutes and lift your hips off of the ground, then lower them back to starting position. If you’re using this exercise to activate your glutes at the beginning of a workout, perform 15–20 reps. If you’re using this exercise at the end of a workout, aim for as many reps as possible (by the end you should “feel the burn”).²

Quadruped Hip Extension (Leg Kickbacks)

This low load exercise is great for improving your range of motion, stabilizing your core and lower back, and targeting your glutes.⁶ Start on all fours, in what is known as the quadruped position. Your hands should be aligned under your shoulders, while your knees should be aligned under your hips. Engage your core and ensure your spine is in a neutral position. Trying to minimize any weight shift, lift your right knee off of the ground. Push your right heel backward and slightly upward toward the ceiling, straightening your leg. Avoid rotating your hips or shoulders — your glutes should be doing most of the work. Return your leg to the starting position. This is one rep. Perform 8–12 reps of 2–3 sets on each leg.

Standing Kickbacks

Like with regular kickbacks, the goal is to target your glutes through hip extension. Standing 1–2 feet (roughly 30–60 cm) from a wall, place the palms of your hands against it. Lean slightly toward the wall and lift your left foot off of the ground with your knee slightly bent. Ensure your core is tight and your back is straight. Extend your leg backward around 60–90 degrees, making sure to squeeze your glutes. Return your leg to the starting position. This is one rep. Complete 8–12 reps of 2–3 sets on each leg.⁷ Once you’ve nailed the movement, try performing it with a loop band around your knees or ankles.⁷ Standing glute kickbacks primarily target the gluteus maximus muscle, engaging the core throughout the movement.⁷ Kickback exercises are effective for strengthening and toning the gluteal muscles responsible for hip extension, thigh abduction, and rotation of the hip.⁷

During the week-long challenge, the individual completed five sets of 10 reps on one leg before switching to the other side, totaling 100 standing glute kickbacks a day.⁸ The challenge involved incorporating different variations of glute kickbacks, including bodyweight, resistance band, and cable machine kickbacks.⁸ By day four, the individual added weight to the cable machine glute kickbacks to intensify the exercise.⁸ The challenge highlighted the importance of proper form and engaging the core during glute kickbacks to avoid strain on lower back muscles.⁸ The exercise was noted to target the gluteus maximus and gluteus medius more effectively than squats and help identify any muscle imbalances in the body, particularly when working one leg at a time.⁸ Switching between variations of glute kickbacks helped prevent muscle fatigue and provided a comprehensive workout for the glutes.⁸ Overall, after completing 700 reps of standing glute kickbacks over the week, the individual found it to be an excellent exercise for isolating and strengthening the glutes, recommending it as a valuable addition to leg workouts.⁸

Glute kickback exercise is effective in activating the gluteus maximus and gluteus medius muscles more effectively than squats.⁹ Unilateral training, like glute kickbacks, helps even out strength imbalances in the body.⁹ Proper form is crucial in glute kickbacks to avoid injury and ensure effective muscle activation.⁹ Adding resistance to glute kickbacks can increase the difficulty and effectiveness of the exercise.⁹ Incorporating compound movements like squats, lunges, and deadlifts along with glute kickbacks can lead to improved muscle engagement.⁹ Overloading the weight on the cable machine during glute kickbacks can compromise form and lead to ineffective muscle activation.⁹ Alternatives to cable machine glute kickbacks include using resistance bands or bodyweight exercises.⁹ For optimal glute muscle growth, it is recommended to incorporate a variety of exercises in addition to glute kickbacks, such as hip thrusts, lunges, deadlifts, squats, step-ups, bridges, and split squats.⁹ Focusing solely on glute kickbacks for muscle growth may not be as effective as incorporating a variety of exercises targeting the glute muscles.⁹

Weak glutes can lead to poor posture, lower back pain, and hip and knee instability.⁷ Engaging in kickback exercises can increase strength and stability in the gluteal muscles.⁷ Incorporating standing glute kickbacks can also improve core stability, balance, and overall physical health.⁷ Perform standing glute kickbacks with a resistance band wrapped around the ankles for greater effectiveness.⁷

Lateral Band Walks for booty Sculpting

This move will have your glutes on fire. It mostly targets your gluteus medius (your side glutes).¹⁰ Lateral band walks target the gluteus medius, gluteus minimus, and the gluteus maximus.¹⁰ These muscles, when under-worked and turned off, can be activated and strengthened through lateral band walks.¹¹ The lateral band walk is highlighted as one of the best gluteus medius exercises for sculpting the glutes.

Place a loop band slightly above your knees (optional). Stand shoulder-width apart with your knees slightly bent in a half-squat position. Shift your weight to your right leg and take a wide step left with your left leg. As you step onto your side, move your right leg over to return to your original position. Continue this for 8–10 steps. Next, do the same moves in the opposite direction. By the end you should be where you first started. This is one set. Perform 2–3 sets.¹¹ The move, popular for its ability to prevent injury, is specifically noted as a lateral exercise crucial for strengthening the glutes.

This move can be performed with or without a loop band.¹¹ Using lateral band walks as a warm-up is recommended to activate glute muscles and optimize muscle usage during a workout, based on a July 2017 study in the BMJ Open Sport & Exercise Medicine .¹¹ Implementing lateral band walks in a dynamic warm-up routine can aid in building more muscle and preventing potential injuries in the long run.

Always be sure to keep your hips level and feet forward. Try to avoid bouncing with each step. Instead, take your time and slowly step side to side.¹¹ Tips such as taking small, slow steps, maintaining proper alignment of knees and toes, and keeping knees slightly bent for maximum benefits are recommended during lateral band walks.

¹¹ The lateral band walk can provide relief and address lower back pain by enhancing pelvic stability and reducing stress on the lower back.¹¹ Lateral band walks mainly target the glute muscles, specifically the glute medius.

¹¹ The exercise is recognized as beginner-friendly and suitable for individuals working on improving hip, spine, knee, or ankle stability. However, it is advised for those with prior injuries to consult a doctor before incorporating new exercises.¹¹ Modifications to the exercise include variations in resistance levels by placing the band around different areas of the body, such as feet or thighs, to adjust the difficulty level.

¹¹ Intermediate-level progressions involve using double bands for added resistance or incorporating a deeper squat position while performing the lateral band walk for increased muscle engagement.¹⁰ The exercise is beneficial for stabilizing the hips and knees, contributing to overall strength and health.¹⁰ Lateral band walks are commonly used in physical therapy to address hip stiffness.¹⁰ The exercise utilizes resistance bands to work lower body muscle groups.

¹⁰ Matthew Bishop is a Certified Personal Trainer with a B.S. in Sports and Exercise Science.¹¹¹⁰

Clamshells

Targeting the Gluteus Medius

The clamshell exercise primarily targets the gluteus medius, which forms the outer part of the buttocks.¹² The gluteus medius and gluteus maximus are activated during clamshell exercises, aiding in lower body gains.¹² Clamshells help in improving stability, balance, and power, especially important for running-related sports.¹² A strong gluteus medius is crucial for proper hip stabilization and can prevent running injuries.¹²

Start by lying on your right side with your knees bent at a 90-degree angle, your right elbow bent, and your head resting on your right hand. Keep your spine in a neutral position and your shoulders, hips, and ankles in a straight line. Keeping the backs of your heels touching and core engaged, slowly lift your knee about 45-degrees up and pause for a moment. Note that your toes should also lift up, but keep your heels together. Return your knee to the starting position. This is one rep. Complete 20 reps on each side.¹³ For an added difficulty, try this exercise with a banded loop and increase the number of sets.

Daily clamshell exercises can be incorporated into a fitness routine for hip mobility and power gains.¹² Incorporating variations like adding a hip raise or using resistance bands can increase the difficulty and effectiveness of the clamshell exercise.¹² Clamshells improve the muscle-mind connection, aiding in better activation of glute muscles during other exercises like squats and deadlifts.¹²

A study published in the Journal of Orthopaedic and Sports Physical Therapy highlighted the clamshell exercise as one of the best for hip strengthening, injury treatment, and prevention.¹³ The gluteus maximus is the largest muscle in the body and usually gets the most attention for buttock workouts.¹³ The clamshell exercise can specifically target the gluteus medius muscle, responsible for stabilizing the pelvis.¹³ Hip stabilization exercises like the clamshell are particularly beneficial for runners and athletes engaged in running sports like soccer and tennis.¹³ Weak hips can contribute to various running injuries, and hip-strengthening exercises like the clamshell can help prevent them.¹³ To perform a basic clamshell exercise, it is recommended to do 20 repetitions on each side.¹³ Variations of the clamshell exercise can include using a resistance band, incorporating dumbbells, or adding a stability ball for additional core engagement.¹³ Maintaining proper form during the clamshell exercise is essential to isolate the glutes and protect the spine.¹³

Fire Hydrants

Start on all fours with your knees aligned with your hips and your hands aligned with your shoulders. Be sure your core is engaged and your neck is neutral (look straight down). With your knees bent at a 90-degree angle, contract your glutes to lift your right leg up at a 45-degree angle.¹⁴ The fire hydrant exercise engages core muscles and enhances hip mobility.¹⁵ Lower your leg to the starting position. This is one rep. Complete 8–12 reps of 2–3 sets on both sides.¹⁴ For an extra challenge, try this exercise with a loop band.

¹⁵ Fire hydrant exercise targets the glutes, outer hip, low back, and core.¹⁵ Gluteus medius tendinosis, a weakening of the gluteus medius muscle, can occur due to lack of activity, such as from sitting all day.¹⁵ The fire hydrant exercise can help in strengthening the gluteus medius and core without the need for equipment.

¹⁵ Common mistakes in performing fire hydrants include arching the spine, dropping the head, kicking the leg up too high, leaning to the side, and twisting the hips.¹⁵ A modified version of the fire hydrant exercise can be done to ensure proper form and avoid excessive pressure on the low back.¹⁵ Proper form for fire hydrants involves getting on all fours, lifting the knee off the ground slightly, reaching the knee out and up to hip height, and repeating for ten reps on each side.

¹⁴ Increasing glute muscle requires following progressive overload principles by increasing reps, weight, or difficulty.¹⁴ To grow glutes, aim for around five sets of 12 reps per side, with resistance added gradually.¹⁴ For strength building, aim for six reps per side with added resistance.¹⁴ For muscular endurance, aim for around 18 reps per set.¹⁴ It is advisable not to perform fire hydrants or lower-body workouts on consecutive days to allow muscles time to recover and grow.

¹⁴ Fire hydrants are recommended for glute strengthening, improving posture, and preventing knee, hip, and back pain.¹⁵ Side lunge, clam, standing side leg lift, and glute bridge exercises can help strengthen the glutes and surrounding muscles to improve performance in fire hydrants.

Standing Hip Abduction

Stand sideways next to a wall with your feet hip-width apart. Place your right hand on the wall for support and your left hand on your hip. Alternatively, you can challenge your balance by standing away from the wall. Transition your weight to your right leg and lift your left leg away from your body while keeping your toes facing forward. Hold for 2 seconds and return to the starting position. Complete 8–12 reps of 2–3 sets on both sides. For an extra challenge, try this exercise with a loop band.¹⁶

Weak side-butt muscles can lead to valgus motion during movement, causing stress on the knees and potential injuries.¹⁶ Weak hip abductors increase the risk of ankle injuries, particularly during activities like running.¹⁶ When hip abductors are not functioning correctly, other muscles and joints may compensate, potentially leading to strain and injury.¹⁶

Common hip abductor exercises include clamshells, fire hydrants, lateral lunges, curtsy lunges, and lateral leg lifts.¹⁶ Unilateral exercises like single-leg deadlifts, reverse lunges, and single-leg squats can challenge hip abductor stability.¹⁶ Mini-bands or resistance bands are commonly used for hip abductor exercises to add external resistance and increase challenge.¹⁶

Beginners can start with bodyweight exercises before progressing to resistance bands or other weights.¹⁶ It is recommended to add one or two hip abductor exercises to each workout session.¹⁶ For weighted exercises, such as lateral lunges and single-leg deadlifts, heavier weights with lower reps are advised for muscle building or strength gain.¹⁶ For resistance band exercises like clamshells and fire hydrants, higher rep counts are suggested for muscular endurance.¹⁶ Including banded exercises in the warm-up routine is important to activate the hip abductors before engaging in various activities, reducing the risk of injury.¹⁶

Side-Lying Hip Abduction

The side-lying hip abduction exercise is one of the best exercises for targeting the gluteus medius.¹⁷ Start by lying on your right side with your legs stacked straight. Squeeze your glutes and lift your left leg vertically. Hold for 2 seconds and return to the starting position. Complete 8–12 reps of 2–3 sets on both sides.

For an extra challenge, try this exercise with a loop band.¹⁶ Engaging in hip abductor exercises for just three weeks has been shown to help reduce knee pain in runners.¹⁷ Hip abductor strength contributes to better stability while standing, especially when standing on one leg.¹⁷ Hip abductors are crucial for common daily movements like getting out of bed, entering a car, or sliding out of a restaurant booth.¹⁷

Abductor weakness is common in individuals with low levels of activity and can lead to poor posture control.¹⁷ Hip abductions can be performed nearly anywhere and are easy to incorporate into at-home workouts or while traveling.¹⁷ Modifications can be made to the side-lying hip abduction exercise, such as adjusting the range of motion or adding resistance bands for increased difficulty.¹⁷

Studies have been conducted on the influence of hip abductor muscle activity during different exercises and their impact on dynamic postural stability and knee biomechanics in various populations, such as distance runners and individuals with patellofemoral pain syndrome.¹⁷ Non-specific chronic low back pain may be related to issues with postural control and hip muscle isometric strength.¹⁷ Exercise during pregnancy, including side-lying hip abductions, can be safe and beneficial with medical clearance.¹⁷

Glute Bridge Abduction

Lie on your back with your arms to your sides, knees bent, and feet flat on the floor. Be sure your knees are slightly wider than your hips. While engaging your core, slowly lift your hips off of the ground using your glutes.¹⁸ Raise your hips until a straight diagonal line is created from your knees to your hips and shoulders. Avoid overextending your back. With your hips raised, push your knees outward with your glutes and pause for a second.¹⁸ Then, bring your knees back in and slowly return your hips to the ground. This is one rep. Complete 20 reps. Try to keep your middle and upper back on the ground throughout the entire exercise, and focus on using your glutes to raise your hips.

Seated Hip Abduction Variations

There are three versions of this move that will have your glutes burning. Sit on a chair or bench with a loop band around your knees. With your back straight, engage your glutes to push your knees outward. Hold for 2 seconds before returning to the starting position. This is one rep. Perform 10–20 reps.¹⁶

Next, scoot your butt toward the edge of the seat and lean slightly forward (be sure to avoid hunching your back). Then, perform 10–20 reps in this position.¹⁹

Finally, scoot your butt to the center of the seat and lean slightly back. Perform an additional 10–20 reps.²⁰ By adjusting your positioning, you’re able to target multiple areas of the glutes.

Squats: The Glute Staple

Many squat variations can help build a strong, taut butt.²¹ The key is to perfect your form and then incorporate additional challenges like weights (barbells, dumbbells, loop bands, or a kettlebell, etc.) or higher reps.²¹ Stand with your feet slightly wider than hip-width apart. Your toes should be slightly pointed out, and your hands should be on your hips or in front of you. Slowly push your hips back into a sitting position while bending your knees. Avoid driving your knees.

²¹ The squat is one of the most effective glute-training exercises, targeting all glute muscles, quads, hamstrings, inner thighs, calves, and core muscles.²¹ Starting with a body weight squat is advised for those new to exercise or returning to exercise.²¹ A wider stance squat can result in more glute activation, and²¹ adding a jump to a squat increases demand on the glutes.

²¹ Other squat variations that target glutes differently include the Bulgarian Squat and the Sumo Squat.²¹ Hammer Strength has a machine called the Belt Squat that puts all load on the hips and is designed for those with low back issues or limitations on loading weight on the spine.²¹ Progression in squat training is recommended by adding resistance gradually without compromising form, and²¹ different versions of squats help develop glute muscles safely and effectively.

Conclusion: Consistent Glute Training for a Sculpted Booty

Whether you’re trying to sculpt your glutes or build muscle strength, these simple glute exercises accomplish all that and more. The best glute-sculpting exercises are lunges, squats, deadlifts, bridges, kicks, hip thrusts, and step-ups.²² Each of these exercises — whether done with or without dumbbells — will build muscle and strength in your glutes.²³ Adding glute exercises to your workout routine is the best way to keep these important muscles strong and healthy.²³ From preventing injuries and improving athletic performance to keeping your body in alignment and improving balance, there are many advantages to dedicating time to targeting your glutes.²² Consistent glute training is the key to achieving a sculpted, toned booty.

FAQ

What are the best exercises for building a strong, sculpted booty?

The best exercises for building a strong, sculpted booty include lunges, squats, deadlifts, bridges, kicks, hip thrusts, and step-ups. These exercises target the glute muscles from all angles to build muscle strength and definition.

How often should I do glute exercises?

It’s recommended to incorporate glute training into your routine 1-3 days per week for best results. Performing exercises that target the gluteal muscles from various angles will help you grow a strong, healthy butt faster and more effectively.

What are the benefits of having strong glute muscles?

Along with improving the appearance of your backside, having strong glute muscles can help reduce lower back and knee pain, improve your posture, and make daily tasks easier. Glute strength is also important for athletic performance and injury prevention.

How do I activate my glutes during exercises?

To effectively activate your glutes during exercises, focus on squeezing your glutes at the top of the movement and avoiding momentum or pushing with your lower back. Incorporating glute-specific exercises like bridges, kickbacks, and lateral walks can also help target and strengthen these muscles.

What are some good exercises for targeting the different glute muscles?

Exercises like clamshells and fire hydrants target the gluteus medius, while moves like side-lying hip abductions focus on the gluteus minimus. Hip thrusts, glute bridges, and deadlifts are excellent for building the gluteus maximus, the largest of the three glute muscles.

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