Let’s be real—most of us wouldn’t mind a little extra lift in the back. Whether it’s for strength, stability, or just feeling more confident in a pair of jeans, a toned, firm booty is high on the fitness wish list.
But here’s the deal: not all glute exercises are created equal. If you’re doing random squats and hoping for miracles, it might be time to upgrade your routine. Building a strong, lifted bum takes more than just volume. It’s about targeting the right muscles with smart, focused movements.
So, if you’re tired of workouts that leave your legs sore but your glutes unbothered, you’re in the right place. These 4 butt-lifting exercises actually work—and they don’t require fancy machines or a gym membership.
1. Hip Thrusts
If you’re not already doing hip thrusts, this move is a game changer. It’s one of the most powerful glute activators out there.
How to do it:
- Sit on the floor with your upper back resting against a bench or sturdy couch.
- Bend your knees, feet flat on the floor and hip-width apart.
- Roll a dumbbell or barbell (if using) over your hips.
- Drive through your heels and lift your hips until your torso is parallel to the floor.
- Squeeze your glutes hard at the top, then lower down with control.
Do 3 sets of 10–12 reps.
Why it works:
Hip thrusts isolate the glutes better than almost any other lower-body movement. They place constant tension right where you want it and encourage full extension—something squats don’t always hit.
Pro tip: Keep your chin tucked and ribs down throughout. The movement comes from your hips, not your lower back.
2. Bulgarian Split Squats
This single-leg killer does more than just tone your glutes—it also builds serious strength, improves balance, and targets those underused stabilizer muscles.
How to do it:
- Stand a few feet in front of a bench or step.
- Place your back foot on the bench, top of the foot down.
- Keep your front heel grounded and slowly lower into a lunge.
- Drive through your front heel to return to standing.
Start with bodyweight, then add dumbbells once you feel stable. Go for 3 sets of 8–10 reps per leg.
Why it works:
It hits the glute of the working leg hard, especially if you keep your torso slightly tilted forward. It also prevents overreliance on the quads, which can happen in regular squats.
Pro tip: Keep the front knee in line with the toes, and don’t rush through the reps. Slow equals sculpted.
3. Glute Bridges (with Pulse)
This one looks simple but trust me—it burns like crazy when done right.
How to do it:
- Lie on your back with knees bent and feet flat, arms at your sides.
- Press through your heels to lift your hips toward the ceiling.
- At the top, pulse up and down an inch for 10 reps before lowering.
Repeat for 3–4 sets of 15 reps total.
Why it works:
This move isolates your glutes with minimal stress on your knees or back. The pulsing at the top adds extra time under tension, which is key for muscle toning and growth.
Pro tip: Don’t let your lower back take over. Tuck your pelvis slightly and keep the core engaged.
4. Donkey Kicks (with Resistance Band)
Donkey kicks are a classic—and with a band, they go from easy to extremely effective.
How to do it:
- Start on all fours with your hands under shoulders and knees under hips.
- Place a resistance band just above your knees.
- Lift one leg, bent at 90 degrees, and kick it up toward the ceiling.
- Lower back down without touching the floor.
Do 3 sets of 12–15 reps per leg.
Why it works:
This move targets your gluteus maximus—the largest muscle in your butt. The band adds tension throughout the lift, making the movement more challenging and effective.
Pro tip: Keep your hips square to the floor. Don’t arch your back or swing your leg. It’s about slow, controlled motion.
Tips for Getting the Most Out of Your Glute Workouts
- Focus on mind-muscle connection. Don’t just go through the motions—actually think about squeezing your glutes.
- Use progressive overload. Gradually add weight or reps over time to keep your muscles adapting.
- Train glutes 2–3 times a week. Consistency matters more than intensity alone.
- Don’t forget rest. Your glutes grow when you recover, so give them 48 hours between sessions.
What About Cardio?
While strength moves are essential for shaping your glutes, walking uphill, stair climbs, and cycling can support the process. Just don’t rely on cardio alone—it won’t give you the same lift or tone as resistance training.
You don’t need a fancy gym, pricey classes, or hours of time. These four exercises are proof that smart training can deliver real results. If a toned, lifted bum is your goal, add these moves into your weekly routine, stay consistent, and give them the focus they deserve.
