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The 12 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 12 best butt exercises.

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 exercisesEach 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).12

Throw 3-4 of your favorites into each leg workout — 3 sets of 12 reps, per exercise, is standard — 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 12 Best Butt Exercises To Firm Up And Round Your Backside Into Bubble Butt Form


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Butt Exercise 1: Romanian Deadlifts


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How to: 

Video Demo — Romanian Deadlifts

 

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).

Hold the stretch for 1s, powerfully contract your butt, and accelerate back up to starting position (1).

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.

 

 

Butt Exercise 2: Stability Ball Leg Curls


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How to:

Video Demo — Stability Ball Leg Curls

 

Lie on your back with your heels on top of a stability ball (1). Press your heels into the ball and lift your body off the floor to form a straight bridge with your body (2). Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle (3) — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings.

Hold the contraction for .5s, roll the ball back out to full bridge (2) and repeat. If this is too easy you can amp up the intensity by completing each curl with one leg (while keeping the second leg elevated in the air – 2:00 mark in this video demo).

 

 

Butt Exercise 3: Dumbbell Side Lunges


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How to:

Video Demo — Dumbbell Side Lunges

 

Stand tall with two light dumbbells (1). Take a large step to the left and squat down laterally until your left thigh is parallel with the floor and the dumbbells touch the ground (2).

Sit back over the back half of your butt, with most of the pressure on your heels — resist any pull to hunch forward. Press through your butt and return back up to start (1). Repeat for the right side and continue to alternate.



 


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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

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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  • Justine

    Definitely doing this workout on my next leg day! Thanks Bryan

    • http://LeanItUP.com/ Bryan DiSanto

      Very welcome!

      • Tanya

        How do I modify these as I’m not already fit? I’ve only been on my weight loss / strength training journey for about a month and still have 75 pounds to go.
        Thanks
        Tanya

  • lauren haulpa

    I love the info on this site it’s really informative,but if you want to know how to get a bubble butt then you should go to this site, http://togetabiggerbutt.net

  • morningcoffee

    Good list of butt exercises…

  • bored@wizerk

    Thanks that was alot of help.

    • Michael Scott

      “A lot” is two words, buddy!

  • Deborrah

    I’m trying to develop an exercise program for myself at home. I don’t have the money to join a gym at the moment. I’m 30 pounds over weight. I’ve changed my eating habits, it wasn’t that it was bad I wasn’t eating enough.
    Making some changes in my life, one is getting my body back in shape, to feel good about myself was again.
    I see the exercises, questions? Do you see results after two weeks? Do you need to workout for hours a day to see results.

    • http://LeanItUP.com/ Bryan DiSanto

      Hey Deborrah —

      Absolutely not to both. Not to discourage you, but to see anything tangible it takes times and patience. You’ll definitely see minor jumps + difference in energy levels, but I’d say 1-2 months is a realistic time frame for real change to start. Make it a habit, stay consistent, focus on your diet, and the results will pile up.

      Shoot for 30mins – 1 hour per workout. If you’re being efficient and working hard, no more than that is necessary. I’d recommend working out at least 3-4x per week.

      • Deborrah

        Hi Bryan

        Thanks for getting back to me. I appreciate your honesty. Yes, I had planned to workout no less than 3 times a week. I will be joining the YMC, thanks to a good friend. I will start with the water aerobics and exercises targeting certain areas.

        Again, thanks for the encouragement.

  • scoutsan

    Is there a way to download these to my iphone to help me in the gym

  • Amelia C

    Would it be a good idea to do a lower/upper split with a glute day in between? (Example: lower, upper [& abs], glute, upper [abs], lower) Would 3-4 sets or 8-15 reps of about 8 of these exercises (for glute day) be ideal for increasing glute size?

    • http://LeanItUP.com/ Bryan DiSanto

      No way. Just incorporate a few glute-specific exercises into your leg training. Stick with squats and lunges as a foundation, and then accessorize around it with 1-2 glute exercises.

  • JamesP

    This woman’s muscles are too big to be considered feminine. But better to be muscle than fat, keep up the good work ladies.

  • Bidi Biderman

    zvonkop.tk

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