23 Exercises to Give You a Booty

Last updated on : February 06 2023

booty exercises

Article Summary

The most effective way to naturally enhance the appearance of your butt is through a combination of diet and exercise.

Eating a balanced diet with protein and healthy fats, such as nuts, seeds, and avocados can help build and tone muscle. Resistance exercises, such as squats, lunges, and deadlifts, can also help to strengthen and tone the glutes. Additionally, incorporating cardiovascular exercise into your routine can help to burn fat and increase overall muscle definition.

However, results can vary greatly depending on your body type and individual factors. It's essential to consult with a healthcare professional before starting any new exercise or diet regimen.

In this article we cover, the science behind a bigger butt, how to eat and what exercises to do for a bigger booty. Jump ahead using these quick links.  

Section 1 - How To Get a Bigger Booty - The Exercises

Section 2 - The Science Behind A Bigger Butt

Section 3 - Exercise Routines

Section 4 - How To Eat For A Bigger Booty

How To Get A Bigger Booty - The Exercises

We all desire a feminine shape that is soft with the right amount of curves because it makes us feel good, and is seductive. You may want to work on your abdomen, and your friends their thighs. However, the growing trend is to have a noticeable and inspired booty.

Many exercises make your bottom curvaceous and defined. And so a toned shape is possible for all us - without injections or implants.

Let’s take a look at the best exercises to shape and define.

Infographic - exercises to give you a booty

1. Squats

Squats - Use weights such as dumbbells and barbells for better results.

Squats are one of the best exercises to shape and define. They boost your overall health and fitness. And they train and tone all your leg muscles, and your tush. 

At first, perform squats without using any weights. Stand with your feet apart and the distance between your feet wider than your shoulders. 

Keep your arms and hands in front of you, your back straight, and squat. Stop when your knees are at a 90-degree angle, and your thighs parallel to the ground. If you lose balance during the exercise, then lean against a wall. 

Add weights like barbells or dumbbells after you gain experience and strength.

Click here for a detailed guide on how to do squats.   

2. Lunges

Lunges - For best results, do front lunges at least 15 to 20 times with each leg.

An excellent exercise to shape and define is the lunge. Perform this activity concentrating on your hips and knees. Choose from several types, for your workout routine from regular front lunges, walking lunges, side lunges, alternating lunges, and stationary lunges.

For front lunges, place your hands on your hips and stand straight. Take a big step forward bending at the knee. Stop when your knee is at a 90-degree angle. Step back and do the same thing with the other leg. 

For best results, do front lunges at least 15 to 20 times with each leg.

Read this excellent article on how to perform lunges correctly.  

3. Glute Bridges

Glute Bridges - Be prepared for some soreness after your workout routine.

Glute bridges are the perfect exercise to work on your gluteus maximus. Start by laying your back on a yoga mat. Point your knees upwards, remembering to keep your feet firmly planted on the floor. 

Raise your derriere, till your head, feet, and shoulders touch the floor. Lift your hips as high as possible. And tense your behind to put some strain on its muscles. Repeat this exercise at least 15 to 30 times for the best results.  

These exercises work on the muscles of your behind. So prepare for some soreness.

4. Leg Lifts

Leg Lifts - Repeat this exercise 10 to 15 times on each leg for best results.

Do you like to feel the burn working out? If so, leg lifts are the perfect rear end exercise for you.

Start by lying flat on your back with your legs straight. Raise one of your legs in the air without bending your knee. Keeping your arms and hands firmly on the ground lift your hips off the floor. Hold this position for at least five seconds before moving onto the other leg. 

Repeat this exercise 10 to 15 times on each leg for the best results.

5. Step Ups

Step Ups - Ensure that is sturdy and stable enough to support your weight.

Take the stairs if you stay on the second floor or higher. Step-ups are great exercises for a shapely behind. And are an excellent heart workout too. 

To get the best outcome, use a platform that is higher than your knees. If using stairs, take two steps at a time. Or use a sturdy bench that will support your weight.

Step-ups are a simple exercise. Step on the platform with one foot, raising your body in a single fluid motion. Bring the knee of your other leg as high as possible to complete the step. Swing your arms or keep them on your hips. Repeat the same movement using your other leg.

Do step-ups at a measured and controlled pace. To get maximum benefit, do 10 to 15 steps at a time. Rest for a minute and do it again.  

6. Single Leg Lifts

Single Leg Lifts - Do not confuse this exercise with leg lifts.

Single leg lifts use balance and body weight working your upper legs and rear end. They help firm your core and strengthen your rear. 

To do a single leg lift, stand with your hands placed on your hips and your legs straight. Lift one leg in front of you holding it for 15 seconds. Lower it to the ground, and repeat the process using your other leg. Movements need to be slow and deliberate for maximum effect.  

If necessary, lean against a wall until your balance has improved.   

Do at least 10 to 15 repetitions at a time. Rest for a minute and repeat. 

7. Superman

Superman - Slowly lift your arms, legs, as well as your chest off the floor.

Superman focuses on the muscles of your back and behind.

Lie on a soft mat on your stomach and extend your arms in front of you. Lift your arms, legs, and chest off the floor. Hold for 10 seconds and return to your previous posture. Repeat in slow, deliberate movements for a minute. 

To increase the difficulty, place an exercise ball between your legs. Your legs will be harder to lift, exercising your glutes and hamstrings.

8. Single-Leg Bridges

Single Leg Bridges - You will also be working on your hamstring while performing this exercise

The Single-Leg Bridge works out your behind and hamstrings. 

To start, lie on your back and place your hands firmly on the ground. Bend one of your legs until the knee faces upwards. Lift your hips off the ground keeping your body firm, and your hands and arms on the floor. To finish, lower your body to the ground in a controlled manner. Follow the same process by lifting the other leg in the air.

Repeat 10 to 15 times, focusing on your core, rest for a minute and repeat the set. 

9. Forward Bends and Kicks

Forward Bends and Kicks - You will only realize how difficult it is when you perform it!

Stand straight with your arms resting on the sides to start a forward bend and kick. Bend, and at the same time, raise one of your legs behind you. To maintain balance, stretch out your arms in front of you. Try to achieve a horizontal position to complete the routine.  

This exercise might look easy, but it isn't. It requires flexibility and balance.

Repeat 10 to 15 times alternating your legs each time. Forward bends and kicks are excellent workouts for your core. They improve flexibility and strengthen your legs. 

10. Flutter Kicks

Flutter kicks may sound easy, but you will definitely feel the burn as you continue doing it.

You want to look amazing in your bandage dress. Flutter kicks work your glute muscles and your abs to make you look great! 

Lie flat on your back and raise both your legs to a 45-degree angle. Lift one of the legs higher and lower the other. Repeat these kicks in a controlled manner for as long as you can. Remember to keep both your legs and feet above the ground throughout the exercise.

Flutter kicks may sound easy, but you will feel the burn doing them. To make them bearable, try doing at intervals. Start with 15 seconds of movement, a 10-second break, and 15 seconds of motion again.

11. Buttock Pinches

Buttock Pinches - Plain old buttock pinches actually work to give you a perfect booty.

Believe that plain old Buttock Pinches can give you a perfect behind. 

With your feet and your toes pointing outwards, stand straight and raise onto your tiptoes. Pinch your buttocks and hold this position for five seconds. Lower yourself back and start all over again. 

Do a minimum of ten repetitions for full effect. Rest and repeat three at least times. 

12. Standing Diagonal Kicks

Standing Diagonal Kicks exercise that is perfect for beginners

Standing Diagonal Kicks are simple to perform and an excellent exercise for beginners. They require no equipment and tone your rear end shape well. 

Standing straight, slowly diagonally raise one leg, and hold for 10-15 seconds. Bring it back to the standing stance and repeat with the other leg. Perform 10-20 times on each leg for an optimal workout.

Use the back of a chair for balance if necessary. 

13. Lying Hamstring Curl

Lying Hamstring Curl perfect exercise for the buns buttocks ass butt

Lying Hamstring Curls works wonders on your buns, giving them a solid workout.  

Start by lying flat on your back on a soft mat. Place an exercise ball under your ankles and heels with legs extended. Keeping your arms stretched for support, raise your hips and dig your heels into the ball.

Curl your heels and roll the ball towards your body keeping your hips steady. Return to the starting position—this completes one rep. Focus on your glutes with this exercise to target them accurately.  

Perform three sets of 15 repetitions each.

14. Toe Taps

Toe Taps Your lower butt, hamstrings, and even the abs get a good workout with toe taps

Your lower butt, hamstrings, and abs get a good workout with toe taps. Taking you inches closer to a bikini-ready body. 

Lie on your back on a soft mat and keep your arms by your sides.

Bend your knees to a 90-degree angle and lift your feet until your thighs are perpendicular to the ground. Next, slowly tap the toes of your right foot on the floor. Repeat with your left foot and alternate in a continuous tapping motion. 

Keep going for a minute, rest for a moment then repeat. Focus on stabilizing your core and maintaining proper form.  

15. Hydrants with Leg Extension

Hydrants with Leg extension Build core strength while also lifting your butt with this version of the fire hydrant exercise

Build core strength and lift your butt with this version of the fire hydrant exercise. 

Position yourself on all fours on the floor. Your knees should be hip-width apart and palms on the floor.

Lift your right leg out to reach hip-height, keeping the knee bent at a 90-degree angle. Next, extend it out to the side, pause and hold for a few seconds. Then slowly bring back the leg to the initial position. 

This movement is one rep of the workout. Repeat 10 to 20 times before taking a small rest, then repeat. 

16. Plié

Plie no-fuss yet effective exercise workout regime for the butt-lifting

The plié is no-fuss, practical and a perfect butt-lifting exercise. 

Stand straight with feet slightly wider than shoulder-width and the toes pointing outward.

Next, bring both arms in front and keep them straight as you lower into a squat. Go as low as possible without your knees moving past the toes. Raise your body back to the starting position and repeat. 

When performing a plié, contract your glutes and keep the torso upright. Do 10 to 15 at a time before resting.  

17. Donkey Kick

Donkey Kicks tone your entire body as well as the butt with this effective move engage your ab muscles

Tone your entire body and your butt with this effective donkey kick move. 

Get down on all fours keeping your back straight. You should not feel any strain in the neck or head in this position.

Extend your left leg towards the back as you engage your ab muscles. Contract the glutes and with a bent knee, lift the leg until your thigh is horizontal to the floor. Raise the leg higher than flat if you can. And hold for a few seconds before returning to the start. 

Repeat the same movement using your right leg. Do five reps for each leg before resting. 

18. Lateral Band Walks

Lateral Band Walks achieve a shapely derriere excellent for women who run regularly resistance band

Lateral Band Walks work on your gluteus medius. The muscles on the side of your pelvis that help define and shape your derriere. They are also excellent for women who run, providing variation to the leg muscles. 

Use a thickness of resistance band based on your fitness level for this exercise.

Start by placing the band around your legs, just below the knees. Keep your feet below the hips and enter into a squat position. Thighs horizontal to the ground and back straight. Extend your arms in front to maintain balance. Next, take a step sideways to the right, stretching the band. Use your heel to step on rather than the toes to exercise the muscle. Use your strength to resist the bands pull. Bring your left leg towards the right to return to the starting position.

Do this 20-30 times (or as many as you can, initially). Then repeat the same with the other leg, stepping to the left. 

Perform three sets, feeling your muscles burn, indicating a good workout.

19. Yoga and Sun Salutations

Yoga Salutations, Sun Salutations several physical, mental, and spiritual benefits different positions or asanas to work different body parts

Yoga has a physical, mental, and spiritual benefit. And different positions or asanas working various body parts. The sun salutation is a sequence that works the entire body, with striking effects on your shapely booty. 

This move involves lunges and other exercises that stretch the muscles in your glutes, thighs, and hamstrings. 

Watch yoga videos to learn the sequence. Or better still, learn this move from a qualified yoga instructor.

20. Cardio Workouts for a Toned Booty

Cardio done the right way can shape and define desirable glutes. Try high-intensity exercises with interval training and shorter periods of recovery. 

Or try these alternative exercises.

21. Backward run

Backwards Run little twist you can turn a usual run into an effective exercise for a perkier butt walk backward help strengthen your glute muscles

Regular runs on the treadmill are great for burning calories and keeping your heart healthy. With this little twist, you can turn your run into an exercise for a perkier butt. 

Lower the speed of the machine to under 2.5 miles per hour to set a slow walking pace.

Turn and walk backward. Walking backward strengthens your glute muscles and works the quads and calves. Remember to get a firm grip on the handrails whenever possible.

22. Uphill Running

Uphill running cardio workout that is deceptively simple but is excellent to tone your behind is running on an incline burns a higher amount of calories

Running on an incline is a deceptively simple cardio workout. And it is excellent for toning your behind. Running uphill works the glutes harder than running on a flat surface. And burns a higher amount of calories—a win-win situation!

For beginners, try walking or hiking uphill instead. If there are no slopes, use a treadmill at the gym. Set the incline to a level higher than 8-12 percent to work your glute muscles. Go for a minimum of 20 to 30 mins. 

23. Kickboxing

Kickboxing strengthen your core and let go of stress good workout to your thighs and butt muscles side kicks, round kicks, back kicks, front kicks, and high kicks

Kickboxing is a way to strengthen your core and let go of stress. It will also give a good workout to your thighs and butt muscles. The punching action in this form of exercise shapes your abs and arms. 

For best results, include a variety of kicks in your workout regime. Try sidekicks, round kicks, back kicks, front kicks, and high kicks.

You can learn the basics of kickboxing from books or videos. Or join a kickboxing class. Or speak with your fitness instructor to learn techniques firsthand. At a gym, you will make new friends and keep each other motivated. Envious booties do involve some hard work and need all the help they can get!

sweetheart cherry bandage dress

The Science Behind A Bigger Butt  

There is no doubt that a significant rear brings with it confidence and ease. There is, however, some science behind getting a giant booty, and we explain it here. 

Your Glutes

Three primary muscles make up your bottom—the gluteus maximus, the gluteus medius, and the gluteus minimus, better known as your glutes.

The gluteus maximus, the biggest and most important of the three, helps raise your thigh to the side, rotate your leg, and thrust your hip forward. This muscle powers movement like standing up from a chair or performing a squat. 

The other two muscles assist the gluteus maximus. The three muscles together are responsible for the shape of your booty.

The Need For Exercise

Strengthen your glutes with exercise, and you are on your way to a rounded and well-defined shape. It's these muscles that provide the form, tone, and larger size of your booty.

Rather like your abs provide your tummy with a six-pack, your glutes do the same for your behind. You might do sit-ups to exercise your abs, well your glutes need a set of similarly targeted exercises to grow. 

The Need To Reduce Fat

Even the best-exercised glutes will not contribute to a more significant and toned rear if too much fat covers them.

To make your shape stand out, you need to let your glutes shine through. Reducing the amount of fat on your behind to allow your glutes to be more visible is the answer. 

The Exercise Nutrition Regime

The balance of fat and muscle tone defines how shaped and visible your glutes are. Most enviable behinds will have quite prominent glutes from exercising, with a lot less body fat concealing them. So this is an ideal goal.

Plan to lose fat on your behind by eating correctly and building up your glutes' size through proper exercise. How great and perfect your shape looks depends on how far you go with this exercise and nutrition combination.

The article "what body fat percentages look like" allows you to visualize your body fat percentage to estimate the task ahead, and how far you have to go.

Exercise Routines

To use the exercises above build them into a routine to perform at regular intervals. Or better still work them into a complete routine using weight and resistance training.

Use the following resources to get you started. 

Workout routine for beginners - The following outline for a workout routine is simplistic in its approach, which is also why it's beneficial. The key to proper training is to establish a good foundation on which to build upon, much like building a solid foundation for a house. 

How to design your workout program - Learn how to think like a trainer and build an effective workout program, one that gets you the results you want (without the need to spend thousands of dollars at the gym).

How To Eat For A Bigger Booty

Reducing the fat on your glutes is about nutrition. It requires eating fewer calories than your body burns (a calorie deficit). And watching what calories you consume.

Look to increase your protein intake which is essential for muscle growth and reduce your carbs, which helps you lose fat. And try these other natural fat burning foods

Ensure that the total calories you eat are less than all the calories you are burning. Work this out by using a calorie counter,and some trial and error to find what works for you.

Eat enough to have the energy to live and for your workouts. This balance is essential, don’t overextend your calorie deficit. Eat properly and get plenty of rest.


Big bottoms are always in style. Those who have them naturally are doing the right exercises, eating correctly, and loving it.

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