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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

romanian deadlifts, rdls, stiff legged deadlifts, butt exercises, glute exercises, best butt exercises, best glute exercises, best exercises for butt, best exercises for glutes, top butt exercises, booty exercises

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
  • Justine

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

    • 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.

      • Bridgette Sciolino

        Soo is it possible to work my butt and hamstrings but not my quads as much….i already hada booty but been working the past few months squatting weight squatting as much as 85lbs and donkey kicks and throwing a few other exercises but i dont want my quad muscles to grow but i want the definition on the back of the and booty area where the two meet….my booty is lifted and thighs are slimmer and dont spread whereas they used to (which im trying to get used to my jeans being tight but my thighs are noticeably slimmer than they used to be)

  • 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,

  • 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.

    • 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?

    • 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.

    • kixxxers

      Jealous? I wanna know what you like…

      • kixxxers

        look like

    • MT

      No, the legs belong on a woman so they are “feminine”. Women can grow muscle too unless you missed that part of biology.

    • Another guest

      Good thing they have you to set the record straight, right?
      Haters gonna hate.

  • Bidi Biderman

  • Terell Stix Jordan

    Nice.. to also help get the body looking right i found the best all natural supplements here at

  • Chrissie Gregory

    I would recommend the deadlifts and lunges for the pert butt and the women look great! I definately will be following this plan to look fab for my beach holiday. Another fantastic butt workout is the “Brazil Butt lift” which is available from

  • WombatGrunt

    So all 12 exercises are to be done every time, or do you recommend that we do 3 each day? I ask since it’s spilt into 3 on 4 pages. Also, is it counterproductive to work the glutes daily? I’ve heard that this is the case with arm and leg resistance workouts, but abs can be worked everyday. I don’t know what the rule is for booty, though. Thanks.

  • cierra

    so it can be every know and then or everyday

    • at


  • cooper

    Squats rule —- they burn more calories than any other exercise

  • Shubham Tyagi

    I stated using dermalmd glute booster because i didn’t t want to loose my butt while loosing weight.. and let me tell you that I lost weight and gained an inch of butt!

  • emy

    quick Q– what’s a standard good weight to use for this for a woman? I am no newb to fitness, I do INSANITY workouts, but a newb to using weights.

  • MarleneMarcondes

    I’ve been using Dermalmd Glute Booster serum since jan 8 and definitely noticed that my butt is getting a lot of plumper and rounder! I’ve been getting compliments that I look good in jeans now! Definitely worth a try especially if you’re also working out and doing squats and other legs exercises!

  • GraceQuintero

    i used dermalmd glute booster serum and i only used just a little bit and i can see my butt curve getting round and sexy after using this serum.

  • Susan Stephens

    I’ve read the article a few times and it says the rep amount but it does not say how many sets per exercise. Right now I am doing high volume mixed with a two days of low volume. How many sets are recommended per exercise?