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The 14 Best Butt Exercises To Firm Up And Round Your Backside Into Bubble Butt Form

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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.

butt anatomy, hamstrings anatomy, butt exercises, glute exercises, best butt exercises, best glute exercises, best exercises for butt, best exercises for glutes, top butt exercises, booty exercisesOur 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).12

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


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*Click each exercise name for a pop-out video demo.

 

Butt Exercise 1 — Romanian Deadlifts


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How To: 

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.
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References, Notes, Links

  1. Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate. Melby C, Scholl C, Edwards G, Bullough R. J Appl Physiol. 1993 Oct;75(4):1847-53. []
  2. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Osterberg KL, Melby CL. Int J Sport Nutr Exerc Metab. 2000 Mar;10(1):71-81. Erratum in: Int J Sport Nutr Exerc Metab 2000 Sep;10(3):360 []

 

Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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