It is crucial for everyday movement and athletic performance to strengthen the glutes, or muscles in the buttocks. Incorporating butt exercises into your fitness routine can be highly effective, whether you’re looking to improve your athletic performance, strengthen your lower body, or enhance your buttocks’ appearance.

It can, however, be difficult to determine which exercises are most effective when there are so many options to choose from. These 20 best butt exercises can help you build strength, increase muscle mass, and achieve your fitness goals.

What exactly is a buttock?

Several muscles make up the buttocks, or glutes, including the gluteus maximus, gluteus medius, and gluteus minimus. As a large and strong muscle, the gluteus maximus is responsible for hip extension and external rotation.

Hip abduction and internal rotation are dependent upon the gluteus medius and minimus, which are located on the side of the hip.

Walking, running, jumping, and squatting are all made possible by gluteal muscles that help provide stability and mobility to the hips and pelvis. Strong glutes can also improve posture, reduce injury risk, and enhance athletic performance.

best butt exercises

Why do we need to do butt exercises?

Incorporating butt exercises into your fitness routine is essential for several reasons. First and foremost, strong glutes can improve overall athletic performance. The muscles in the buttocks are essential for most physical activities, including running, jumping, and squatting.

In addition, butt exercises can help improve posture, relieve back pain, and reduce injury risk. In addition to improving their overall body composition, individuals can also achieve a toned and defined physique by strengthening their glutes.

Last but not least, butt exercises can boost self-confidence and body image, enabling individuals to feel more comfortable and confident about their bodies. Whether you are an athlete looking to enhance your performance, or simply looking to improve your overall health and well-being, incorporating glute exercises into your fitness routine can be highly beneficial.

20 Best Butt exercises

Throughout history, there have been many exercises that target the muscles in the buttocks, but some have been more effective than others. Here are 20 of the best butt exercises that we have ever seen. with these exercises, you can Lose fat and gain muscle.

butt exercises without weights


Squats work out the glutes or buttocks. They tone and strengthen the muscles in the lower body, including the quadriceps, hamstrings, and glutes. You need to stand hip-width apart with your toes facing forward, then lower your body as if you were sitting in a chair.

Make sure your back is straight and your knees are aligned with your toes. To build a stronger, firmer butt, you can incorporate the sumo squat, jump squat, and split squat into your workout routine.


It is also excellent for targeting the glutes, quadriceps, and hamstrings with lunges. Start with your hands on your hips and your feet shoulder-width apart. Then, bend both knees until your back knee is almost touching the ground, keeping your front knee aligned with your toes.

Take a large step forward with one foot. It is also possible to add variations to your lunges, such as walking lunges and reverse lunges, to challenge your glutes and add variety to your workout routine.

butt exercises without weights


Starting with your feet shoulder-width apart and a barbell on the ground in front of you, deadlifts build strength and size in the glutes, hamstrings, lower back, and core muscles. Bend down and grip the barbell shoulder-width apart with your hands.

Lift it off the ground with your legs straight and you’re back straight. To avoid injury, you should begin with light weights and work your way up gradually, with guidance from a qualified trainer, once you’re standing straight. To prevent injury, deadlifts require proper form.

Hip thrusts

To perform hip thrusts, sit on the ground with your back against a bench or step and place a barbell across your lap. They target the glutes as well as the hamstrings and lower back. Keeping your back straight and your core engaged, push through your heels to lift your hips towards the ceiling.

Bend your knees, place your feet flat on the ground, and place your heels close to your glutes. At the top, squeeze your glutes, then lower your hips. If you want to target each glute individually, you can also add variations like single-leg hip thrusts. Bodybuilders and fitness enthusiasts alike like hip thrusts because they sculpt and tone the glutes.

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Bulgarian split squats

Bulgarian split squats are challenging exercises that target the glutes, quads, and hamstrings. Standing with your feet hip-width apart, step forward with one foot, and place your back foot on a bench or step behind you. Your front knee should be directly over your ankle, and your back knee should be pointed downward.

You can perform Bulgarian split squats unilaterally to correct muscle imbalances and improve lower body strength and stability. Return to the starting position through your front heel.


A step-up is a simple butt exercise that targets the glutes, quads, and hamstrings. To perform one, stand in front of a sturdy bench or step, place one foot on top, and press your heel to step up onto the bench. After several reps on one side, switch legs.

Glute bridges

It involves lying on your back and bending your knees. Squeeze your glutes at the top while lifting your hips toward the ceiling, and then lower them back down.

Donkey kicks

A donkey kick is performed on all fours while keeping your knee bent. This butt exercise targets your glutes and enhances your hip extension.

Fire Hydrants

Using a fire hydrant exercise requires you to get on all fours, lift one leg out to the side, and bend your knee at a 90-degree angle.

Sumo deadlifts

As a variation of the deadlift, Sumo deadlifts involve holding the barbell with your hands inside your knees and standing with a wider stance. In addition to targeting your glutes, quadriceps, and hamstrings, this glute exercise also engages your core and upper back.

You can build strength, improve muscle definition, and achieve a more toned, sculpted butt with these exercises, which are great additions to your glute workout routine.

Curtsy Lunges

The outer glutes, hip abductors, and quadriceps are targeted by curtsy lunges. Step one foot diagonally behind the other and cross the back leg behind the front leg to perform a curtsy lunge. Keep your torso upright and your core engaged as you lower your body into a lunge position, bending both knees.

Cable kickbacks

With a cable machine or resistance band, cable kickbacks are another effective glute exercise. Attach a cable to your ankle and stand facing the machine while performing a cable kickback. Keeping your core engaged and your upper body stable, kick your leg back behind you while squeezing your glutes at the top.

Box jumps

Jumping up onto a sturdy box or bench and landing softly on both feet is a plyometric glute exercise that can help you improve your explosive power and strength in your legs and glutes.

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Frog pumps

Frog pumps are a bodyweight exercise that isolates the glutes and can be performed anywhere without equipment. You can do a frog pump by lying on your back with your knees bent and your soles touching. Press your feet together and raise your hips, squeezing your glutes at the top. Repeat several times.

Bulgarian Split Squat Jumps

The Bulgarian split squat jump is a challenging variation of the traditional Bulgarian split squat. To perform this exercise, stand in front of an elevated bench or sturdy surface and place one foot behind you while keeping the other foot planted firmly on the ground.

Bend your front knee and lower your back knee while keeping your weight in your front heel while you bend your front knee. Jump explosively from your front foot and switch legs mid-air, landing in the opposite stance with your other foot on the bench behind you. During this exercise, the glutes, quads, and hamstrings are engaged, which builds explosive power in the lower body.

Single-leg deadlifts

Stand on one leg while holding a weight in the opposite hand and do Single-Leg Deadlifts to build strength in the hamstrings, glutes, and lower back. To perform this exercise, stand on one leg. As you hinge forward at the hips, keep your spine straight and raise your other leg behind you while reaching the weight towards the ground. Repeat on the other side.

Goblet squats

Another effective exercise for the glutes, quadriceps, and hamstrings is the goblet squat. Hold a kettlebell or dumbbell close to your chest, stand with your feet shoulder-width apart and your toes slightly turned out, then squat, keeping your chest up and your weight in your heels. Repeat.

Barbell Hip Thrusts

During barbell hip thrusts, the glutes are targeted primarily, but the hamstrings and lower back are also engaged. Place your feet flat on the ground while holding a barbell across your lap and your back against a bench. Drive through your heels to lift your hips to the ceiling. Lower your hips back down to the ground and repeat.

Resistance Band Side Steps

A resistance band side step strengthens the glutes and hips while improving mobility and stability at the same time and it is a butt exercise without weights. Put a resistance band around your ankles and stand hip-width apart. Step one foot to one side, maintaining tension on the band, and then bring your other foot to meet the other foot. Repeat.

Kettlebell swings

Stand with your feet shoulder-width apart and your toes slightly turned out to perform kettlebell swings, a full-body exercise that engages your glutes, hamstrings, lower back, and core.

The kettlebell should be held between your legs with both hands, hinge forward at the hips, and swing at shoulder level by driving your hips and squeezing your glutes, then lower it back down and repeat. You can improve glute strength, size, and overall fitness by incorporating these exercises into your fitness routine.