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

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Butt Exercise 2 — Barbell Hip Thrusts


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How To: 

Protocol: 15 reps

Target Muscle(s): Butt, Hamstrings, Abs, Lower Back

Barbell Hip Thrusts might just be THE most potent butt builder, even more so than squats or lunges.

Two major points regarding set-up: 1) use a pad or towel to keep waist padded, especially if you’re a dude, and 2) prop both ends of the barbell up on blocks or steps. It’ll make it easier to slip under the bar.

  • (1) Lay your back against a bench and slide your hips underneath a barbell. It should sit right over your pelvis.
  • (2) Hold the bar with both hands, powerfully thrust your hips upward, squeeze your butt, and press up until your body forms a straight line.
  • (3) Hold it at the top for 1 seconds—make sure you SQUEEZE your butt as hard as possible—and lower back down to the floor. Repeat.
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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.
        Thanks
        Tanya

      • 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, 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.

    • 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

    zvonkop.tk

  • Terell Stix Jordan

    Nice.. to also help get the body looking right i found the best all natural supplements here at http://www.amway.com/Tjordan

  • 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 http://www.beautiesways.co.uk.

  • 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

      what??

  • cooper

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

    http://www.goodshealthnfitnessreviews.com/

  • 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.