Perk up your derriere and drag it out of its drooping, hibernating slumber with our guide to the 14 best butt exercises.
Each exercise specifically targets the gluteus medius, gluteus maximus, and hamstrings — the chief muscles responsible for creating the appearance of a firm, tight, lifted butt — to directly access deep, hard-to-activate muscle fibers and stimulate growth at a hyperaccelerated rate.
Beyond direct stimulation, you’ll hit the glutes across a variety of movement patterns. That enables the development of a round, filled-out backside; in a way that’s analogous to circuiting sets of flat bench press, incline bench press, and chest flies to sculpt a well-rounded chest.
Our butt exercise list is vigorous and high intensity — no machines here — which creates a high velocity, fat-incinerating ecosystem that’ll leave your body ravaged in places FAR beyond your backside. Your quads, calves, abs, and even shoulders will be searing in caustic muscle juices, too; in addition to the significantly elevated calorie burn (which stays boosted LONG after your workout is over).
Throw 3-4 of your favorites into each leg workout and rotate often. You’ll burnout your glutes and hamstrings, elevate your butt to an ideal growth state, and leave your legs shaking in full-blown Jell-O mode.
And if you’re looking for a full butt workout plan, check out our Ass Up, Bubble Butt Blaster Workout.
The 14 Best Butt Exercises To Firm Up And Round Your Backside Into Bubble Butt Form
*Click each exercise name for a pop-out video demo.
Protocol: 12 reps
Target Muscle(s): Butt, Hamstrings
- (1) Stand upright and hold a barbell in front of your body at thigh height (1). Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins (2).
- (2) Hold the stretch for 1s, powerfully contract your butt, and accelerate back up to starting position (1).
- (3) Unlike a traditional deadlift, your hips/butt don’t move vertically — keep them stationary and emphasize the stretch behind your knees during the downward part of the motion.