Want a toned, lifted booty that turns heads? You don’t need endless hours at the gym—just the right exercises and consistency. Whether you're aiming for a peachier backside or stronger glutes, these butt workouts will help you sculpt and shape fast. Let’s ditch the fluff and get straight to the moves that actually work.
Squats: The Ultimate Booty Builder
Squats are the holy grail of glute exercises, and for good reason. They target your quads, hamstrings, and, most importantly, your glutes. For maximum impact, go deep—below parallel—to really fire up those muscles. Add resistance with dumbbells or a barbell to level up. Pro tip: Squeeze your glutes at the top of each rep for an extra burn.
Hip Thrusts: The Secret to a Rounder Booty
If you’re not hip thrusting, you’re missing out. This move isolates your glutes like nothing else, helping you build that coveted round shape. Sit on the ground with your upper back against a bench, place a barbell or dumbbell over your hips, and thrust upward. Hold at the top for a second, then lower slowly. Your booty will thank you later.
Deadlifts: Strength and Shape Combined
Deadlifts aren’t just for powerlifters—they’re a killer glute workout too. Whether you go for Romanian, sumo, or conventional deadlifts, you’ll engage your entire posterior chain. Focus on hinging at the hips and keeping your core tight. The result? A stronger, perkier backside with improved overall strength.
Lunges: Step Up Your Glute Game
Forward, reverse, or walking—lunges are a must for sculpted glutes. They target each side individually, helping to correct imbalances while building muscle. For an extra challenge, hold dumbbells or try Bulgarian split squats (one leg elevated on a bench). The deeper the lunge, the better the burn.
Glute Bridges: Simple but Effective
Don’t underestimate the power of a basic glute bridge. Lie on your back, knees bent, and lift your hips toward the ceiling. Squeeze at the top, then lower slowly. For added intensity, place a resistance band above your knees or try single-leg variations. It’s a small move with big results.
Kickbacks: Fire Up Those Glutes
Whether you’re on all fours or using a cable machine, kickbacks are a great finisher. Keep the movement controlled, and focus on squeezing your glutes at the top. For an extra challenge, add ankle weights or resistance bands.
Consistency is Key
No workout will magically transform your booty overnight—consistency is everything. Aim for 3-4 glute-focused sessions per week, progressively increasing weight or reps. Pair your workouts with enough protein and recovery, and you’ll see (and feel) the difference.
Now, go crush those booty gains!
