I’ve some superior information for anybody who enjoys butt workouts. A robust, toned butt is a stable indicator of longevity. Here is how: Glute energy is available in clutch for damage prevention, purposeful motion, and sustaining correct posture, which all add as much as more healthy years. Sitting round in your peach will not get you these booty good points, however cueing up these rockstar butt workouts will activate and develop ~well-rounded~ glutes.

“As we age, we naturally lose muscle mass and bone density, which might expose a physique to damage and ache, however energy coaching as an entire is important to mitigate the lack of lean mass,” says Leigh Taylor Weissman, CPT, a licensed private coach and founding father of the Leigh Taylor Technique. “Having sturdy glutes additional protects the physique from damage and ache as its foremost job is to assist and stabilize your hips, which management knee and ankle motion, in addition to your whole trunk from neck to pelvis.”

Meet the specialists:
Leigh Taylor Weissman, CPT, is a licensed private coach, glute specialist, and founding father of the Leigh Taylor Technique.
Kehinde Anjorin, CFSC, NCSF, is a licensed purposeful energy coach, private coach, and founding father of PowerInMovement and on-line streaming health service The Energy Technique.

Firming your booty brings loads of on a regular basis advantages, too. The glutes contribute to your total energy, and so they enable you to sit, stand, run, stroll, soar, and hike, says Kehinde Anjorin, CFSC, NCSF, a licensed purposeful energy coach, private coach, and founding father of PowerInMovement. “They play a pivotal position in hip and decrease again stability, and so they’re additionally your largest hip extensors,” she provides.

What’s extra, your bum aids in your skill to hinge and squat, whereas concurrently working to maintain your again sturdy and pelvis stabilized, serving to to decrease again discomfort all through the day, says Anjorin. Plus, sturdy glutes could make you a greater runner—and even enable you to keep away from knee accidents.

To not point out, sturdy glutes are particularly essential in case you spend most of your day sitting at a desk (hello, similar!) together with your hips locked in a set place, says Weissman.
“Working the glutes, helps realign the physique out of this flexed place and will help with imbalances which will have been induced from working at residence.”

What are the glute muscle groups, and the way do you’re employed them?

Here is a fast posterior primer: Your glutes embrace three distinct muscle groups: gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the biggest and gives a lot of the form of the buttocks, says Anjorin. It additionally retains you upright when sitting and standing, and acts because the lower-body energy generator permitting you to run, soar, squat and lengthen or rotate your leg outward and backwards.

Second in command is the gluteus medius, which sits between the gluteus maximus and gluteus minimus, and its foremost job is to stabilize the pelvis. It additionally promotes motion of the hip and higher leg together with hip abduction, hip exterior rotation, and hip inside rotation, says Anjorin.

And, you guessed it, the gluteus minimus is the smallest and positioned proper beneath the gluteus medius. “This muscle helps to supply a number of actions of the hips and legs together with hip extension, hip inside rotation, and hip abduction,” provides Anjorin.

For those who’re seeking to make main booty good points, selection is essential, says Anjorin. Sure, squats will all the time be a famous person, however incorporating new strikes will enable you to hit all three to tighten, tone, and strengthen *all* the angles.

17 Finest Butt Workout routines

Now that you’ve the 411 on the muscle groups that make up your glutes and what they do, it’s time to get into coaching specifics. The next are the 17 greatest butt workouts to strive in your subsequent exercise. Add one into your lower-body days or string three of your favourite butt workouts collectively as a DIY glutes exercise.


Time: quarter-hour | Gear: body weight (resistance band and dumbbells non-compulsory) | Good for: Glutes, butt muscle groups

Directions: Select at the very least three strikes beneath. Carry out 15 reps of every, then proceed to the subsequent train. As soon as you have accomplished all actions, relaxation for as much as one minute. Then, repeat thrice for 4 whole rounds.


1. Mini Band Kickback

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Why it rocks: It is a nice train to work the glutes in extension unilaterally, says Weissman. “By conserving the hips static and permitting the transferring leg to increase away from the physique and towards the ceiling, you’ll isolate the glute maximus and really feel that burn.”

The best way to:

  1. Get on palms and knees, and put one finish of the mini band round your proper foot, positioning the opposite finish on the left thigh, simply above the knee.
  2. Whereas conserving your abs tight, contract the glutes slowly, and kick the best leg again till it is straight.
  3. At full extension, squeeze the glutes for an additional second. Fastidiously carry it again down. That’s 1 rep.

Professional tip: Weissman suggests including in isometric holds and holding the leg up for an prolonged interval to extend the time underneath stress.

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2. Alternating Reverse Lunge

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The best way to:

  1. Stand with ft hip-width aside and arms at sides. (Choice to finish with body weight or maintain dumbbells, as proven.)
  2. Inhale and the 1st step leg again, decreasing right into a lunge by bending each knees about 90 levels, conserving good posture, and abs engaged. Hold entrance knee monitoring over or barely in entrance of ankle.
  3. Exhale and with management, return to the beginning place.
  4. Repeat with the opposite leg. That’s 1 rep.

3. Bulgarian Break up Squat

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Why it rocks: That is one among Weissman’s favourite glute strikes for a purpose. “You’ll get a variety of bang for that brutal buck,” she says. It targets the decrease glute max and glute medius, whereas additionally torching the glute minimus while you add slight rotation to the “working hip,” she explains.

The best way to:

  1. Stand on proper foot, with left knee bent and foot off the bottom.
  2. Bend proper knee, extending left leg down till knee is a couple of inches off the bottom, conserving arms out in entrance of you for steadiness. (Be happy to make use of a block or ball as a marker of the place knee ought to land.)
  3. Slowly return to start out. That is 1 rep. Full all reps, then change sides and repeat.

4. Clam Shell

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Why it rocks: Clam shells are one other nice transfer for hitting the gluteus medius and minimus, says Weissman. One other perk? You’ll additionally goal your interior and outer thighs and interact your pelvic ground.

The best way to:

  1. Lie on facet, with legs stacked and knees bent at a 45-degree angle with mini resistance band looped above knees.
  2. Use high arm to maintain you steady and preserve hip bones stacked on high of each other.
  3. Interact core to stabilize backbone and pelvis, preserve ft touching, and lift higher knee as excessive as you possibly can with out shifting hips or pelvis. Hold your decrease leg on the ground.
  4. Pause, after which return higher leg to the beginning place on the bottom. That’s 1 rep.
  5. Full all reps, then change sides and repeat.

Professional tip: The mini resistance band round your thighs will increase resistance and provides a serious burn, says Weissman.


5. Hip Thrust

Why it rocks: Hip thrusts are the identical idea as a glute bridge, however on an elevated floor, says Weissman. “This permits for the glutes to undergo their full vary of movement and is the simplest train for glute progress, particularly for the gluteus maximus.”

The best way to:

  1. Place your higher again (decrease scapula) in opposition to the sting of a bench (within the middle of the bench) together with your knees bent and ft barely wider than hip-distance aside.
  2. Squeeze the glutes, have interaction the core, and carry your hips till they’re in step with the shoulders and knees. Hold your ribs down (don’t arch your again) and chin barely tucked or head at impartial.
  3. Pause, then return to the beginning place. That’s 1 rep.

6. Step Up

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Why it rocks: This transfer works the glutes and features a stabilizing problem. “By including a stabilizing component, you’re taking among the load away from the glute medius, nonetheless it’ll goal the decrease glute maximus rather more successfully,” says Weissman.

The best way to:

  1. Stand dealing with a field, step, or stairs, and maintain the dumbbells at sides.
  2. Place left foot on the bench, and preserve proper foot on the ground.
  3. Pushing via left foot, carry physique up till you are in a standing place on the high of the bench. Drive proper knee up till it kinds a 90-degree angle.
  4. Pause, then reverse the movement to return to start out. That’s 1 rep. Full all reps, then change sides and repeat.

7. Strolling Lunges

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Why it rocks: “A strolling lunge is one of the best train to imitate your gait (stroll) and goal the glutes to assist that motion,” says Weissman. “You’ll be able to work so many muscle groups that assist stabilize the hips and pelvis whereas performing it, and there’s an cardio part that you could be not get in different workouts.”

The best way to:

  1. Begin standing with ft collectively holding a pair of weights at shoulder top, elbows bent in entrance of physique.
  2. Step proper foot ahead and bend knees to decrease down right into a lunge, stopping when each legs type 90-degree angles.
  3. Press via the best heel to face and step left foot ahead, decreasing right into a lunge. That is one rep.

Professional tip: Strolling lunges are an ideal exercise finisher to completely toast the muscle, says Weissman. “You’re alternating the load from one hip to the opposite, providing you with a small however very obligatory ‘relaxation’ or reset on one facet.”


8. Single-Leg Deadlift

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Why it rocks: It is a golden butt train for a purpose: It really works the glute maximus and glute medius, says Weissman. Plus, this transfer is a killer means to enhance your stability and prepare unilateral energy, she provides.

The best way to:

  1. Begin standing on left leg with proper leg barely again behind physique and resting on the ground, proper hand holding a dumbbell, and left arm prolonged at facet.
  2. Interact abs and slowly lean ahead, lifting proper leg straight again behind your physique and decreasing torso towards ground till each are parallel to ceiling and proper hand/dumbbell is nearly touching ground.
  3. Drive into proper heel to return to the beginning place. That’s 1 rep. Full all reps, then change sides and repeat.

9. Supported Single-Leg Deadlift

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Why it rocks: This transfer is a bilateral train because you’re utilizing the again leg to stabilize the entrance leg and hip, says Weissman. It’s also possible to regulate how a lot weight is on the facet you’re focusing on by elevating your reverse heel, she provides.

The best way to:

  1. Begin standing on left leg with a weight in proper hand, arm prolonged straight and weight in entrance of thighs, palm dealing with towards physique, left arm by facet and proper leg straight and some ft behind physique with heel excessive (like a kickstand).
  2. Hold a slight bend within the left knee, then lean ahead, hinging on the hips with a flat again whereas decreasing the burden towards the ground.
  3. Drive into the left heel to return to the standing place. That’s 1 rep. Full all reps, then change sides and repeat.

10. Banded Glute Bridge

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Why it rocks: Glute bridges are one among Weissman’s favourite workouts for glutes as a result of they work the muscle groups within the concentric section. “The glutes love the shortened place, that tight squeeze you are feeling while you clench them, and loading the hips on this capability will likely be a successful ticket to the good points.”

The best way to:

  1. Wrap a resistance band round thighs, then lie down with knees bent, ft flat on the ground, and arms by sides on ground.
  2. Interact core, then press into heels and squeeze glutes to boost hips towards the ceiling—preserve stress on the band the entire time.
  3. Maintain the place for a second earlier than decreasing to start out. That is 1 rep.

11. Glute Bridge March

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Why it rocks: The glute bridge is a superb transfer for working in your hip extension, says Weissman. You’ll additionally really feel slightly burn in your abs since sustaining the bridge requires core stability and energy.

The best way to:

  1. Begin mendacity on again with knees bent and ft flat on the ground, hip-width aside.
  2. Interact core, then press into heels and squeeze glutes to boost hips till physique kinds a straight line from knees to shoulders.
  3. Carry proper knee towards chest. Pause, then decrease proper foot.
  4. Repeat with the opposite leg. That is 1 rep.

12. Body weight Squat

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Why it rocks: This variation with out added weight is nice for novices to excellent type. It nonetheless works all three muscle groups of the glutes.

The best way to:

  1. Stand with ft hip-width aside and arms at sides.
  2. Push hips again and bend knees to decrease right into a squat, decreasing till thighs are at the very least parallel with the ground.
  3. Press via heels and push your self again to face. That is 1 rep.

13. Goblet Squat

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Why it rocks: The goblet squat is one other killer booty transfer as a result of it really works the hips in flexion and abduction which targets all three muscle groups of the glutes, says Weissman. The added weight additionally provides extra stress to the glutes because the hips must journey again and hinge to execute, she provides.

The best way to:

  1. Stand with ft hip-width aside and maintain a weight in entrance of your chest, elbows pointing towards the ground.
  2. Push hips again and bend knees to decrease right into a squat.
  3. Push your self again to start out. That is 1 rep.

14. Single-Leg Field Squat

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Why it rocks: A unilateral squat is a sophisticated train because it requires steadiness, stability, and coordination, whereas concurrently torching your glutes, says Weissman. It’s additionally a knee dominant transfer, so you possibly can ease into it with the next field to nail the motion sample and construct energy, she provides.

The best way to:

  1. Begin standing dealing with away from a field (or chair) with weight in left foot, proper foot hovering, and arms at sides.
  2. Interact core, bend left knee, and push hips again to sink down right into a single-leg squat till butt touches field, concurrently extending arms out straight in entrance of physique and proper foot out barely for steadiness.
  3. As soon as your butt faucets the field, press via your left foot to return to standing place. That is 1 rep. Full all reps, then change sides and repeat.

      15. Curtsy Lunge

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      Why it rocks: A curtsy lunge works the whole glute maximus, says Weissman. “What makes this train distinctive is that the transferring leg travels behind the hip within the frontal airplane following the glutes’ pure fibers. By transferring the leg behind and to the facet of the physique, you’re working the entrance hip in a means that’s in contrast to most different glute constructing actions.”

      The best way to:

      1. Begin standing tall with ft underneath hips and arms clasped in entrance of the chest.
      2. Interact your core, carry your proper foot off the ground, and take a giant step again and to the surface of your left foot.
      3. Then, bend on the knees till the best knee faucets the ground behind the left foot.
      4. Drive via ft to reverse the motion and return to beginning place. That is 1 rep.

      16. Lateral Lunge with Attain

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      Why it rocks: This transfer works the trio of glutes, and is one other frontal airplane train that helps create a well-rounded routine, says Weissman. “When designing a routine, having workouts that work in a number of planes of movement, entrance to again, and facet to facet, will guarantee you’re focusing on all the main muscle groups within the glutes.”

      The best way to:

      1. Stand together with your ft wider than shoulder-width aside, palms at your facet.
      2. Along with your proper hand, attain down towards your foot, decreasing your physique till your left knee is bent 90 levels.
      3. Instantly repeat on the opposite facet. That is 1 rep.

      17. Romanian Deadlift

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      Why it rocks: A Romanian deadlift is a bilateral hip dominant train and one among Weissman’s high strikes for glute hypertrophy. “This is without doubt one of the massive lifts that you could load up, which is a crucial variable when rising the glutes.”

      The best way to:

      1. Begin standing with ft hip-width aside, knees barely bent, holding a pair of weights in entrance of thighs, palms dealing with physique.
      2. Holding knees barely bent, press hips again as you hinge on the hips and decrease the weights towards the ground.
      3. Squeeze glutes to return to standing. That is 1 rep.

      How To Construct A Greater Butt

      In case your aim is to develop your glutes, Weissman says there are three non-negotiable strikes for an even bigger booty: hip thrusts, Romanian deadlifts, and squats. “We need to prioritize [these three moves] as a way to develop the glutes as a result of they’re those we will load probably the most,” she explains.

      The hip thrust is without doubt one of the few workouts the place you possibly can considerably load the glutes within the shortened place (when the glutes are contracted or squeezed), says Weissman. “Right here you’ll largely be focusing on the center glute max and a few glute medius, particularly in case you are performing the workouts with exterior rotation (together with your hips open and ft pointed heels in and toes out).”

      Romanian deadlifts are one other maximizing glute transfer as a result of they’re a hip dominant train that can goal the gluteus maximus and medius, explains Weissman. “Not like the hip thrust, this train will largely hit the decrease portion of your glutes, and work them within the lengthened place, when they’re stretched.”

      Lastly, the squat is one other incredible compound carry to load the decrease glute max within the lengthen place as you progress into the tip vary (the deep portion of the squat), says Weissman. “Pushing the hips again into flexion and letting the torso fold barely will load extra of these booty fibers as you bend the knees to get depth.”

      Wish to make butt workouts simpler? You will need to progressively overload (problem your self extra) over time, Weissman says. Listed here are 3 ways to try this:

      1. Load: Enhance the burden.
      2. Quantity: Enhance the variety of reps per set (quantity).
      3. Time underneath stress: Enhance the period of time spent underneath the load and holding place.

      Lastly, if you would like an even bigger butt, you need to “eat to your targets,” says Weissman. “Energy coaching is primary, however with out the weight-reduction plan to assist the work your good points will likely be arduous to attain.” Prioritize consuming protein after your lifts to make sure you’re getting sufficient vitamins to assist muscle progress, she provides.

      Headshot of Andi Breitowich

      Andi Breitowich is a Chicago-based author and graduate pupil at Northwestern Medill. She’s a mass shopper of social media and cares about ladies’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all issues health and is presently obsessive about Peloton Tread exercises and scorching yoga.  

      Headshot of Jennifer Nied

      Jennifer Nied is the health editor at Ladies’s Well being and has greater than 10 years of expertise in well being and wellness journalism. She’s all the time out exploring—sweat-testing exercises and kit, climbing, snowboarding, working, and extra—along with her husband, daughter, and canine. 

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