It’s time to get your butt in shape, literally! It seems as if everyone longs for that “perfect” butt, yet find it impossible to actually achieve it. Believe it or not, incorporating a few butt exercises into your workout routine alongside a healthy weight loss diet will make that “perfect” butt a lot less impossible and much more of a reality.
The best things about these butt toning exercises is that they are incredibly easy to do, they aren’t at all strenuous, and most of them can easily be done in the comfort of your own home without any fancy workout equipment or obnoxious videos screaming in your ear.
The first list of exercises I’m going to cover are butt toning exercises that can be done at home without the use of any gym equipment.
Squats are a great way to lift, shape and tone your butt. The great thing about squats is that there is no need for gym equipment, this awesome butt exercise can be done with just your body weight.
- Stand straight up with your feet at shoulder width and your arms straight out in front of you.
- Slowly Bend your knees, lowering your butt towards the ground. Keep your knees at a 90 degree angle. (Imagine you are sitting in a chair)
- Slowly stand back up by pushing your heels into the ground and using your butt muscles to lift you.
2. Front Lunges
Front lunges are absolutely awesome! Not only are front lunges considered an incredibly effective butt toning exercise, but this exercise is great if you want nice shapely legs as well.
- Stand upright with your feet under you at shoulder width, keep your toes pointing in front of you.
- Step forward with either leg, planting your foot firmly on the ground. Keep most of your weight on your toes, though your heel should be touching the ground as well. Keep your abdomen straight up.
- Repeat, alternating legs each time.
3. Side Lunges
Working side lunges into any leg or butt workout is the perfect way to work 3 important muscles, your glutes, thighs and hips, that are crucial when working to tone and firm your butt.
- Start in an upright standing position, with your legs shoulder with apart and your toes pointing straight ahead. (Much like the forward lunge starting position.
- Start by taking a step just outside shoulder width, keep your weight on your left heel with your toes still pointing forward.
- After your foot is firmly placed, keep your foot in place while shifting your weight over your foot while bending your knee and bringing your hip directly over your foot.
- Slowly return to the starting position by pushing down on your lunged foot, pushing yourself back up.
- Repeat, alternating legs.
4. Mountain Climbers
Get ready for a workout, mountain climbers are a butt exercise that’s literally going to kick your butt. Though they may be a little hard for beginners, mountain climbers work amazingly well.
- Start in a push up position, keeping your hands and arms shoulder width apart and your legs completely extended out behind you. Keep your feet rested on the balls of your toes.
- Slowly bring one of your legs forward, bring your knee as close to your chest as possible. (Do this step slowly until you get the hang of it.)
- Next you are going to extend your leg back to resting position while slowly bringing your alternate knee forward to your chest, mimicking the same movement in step 2.
- Try speeding up your movements after you have become familiar with the exercise. Mountain climbers are intended to be quick bursts of movement.
5. Bird Dog
The bird dog exercise isn’t only a butt exercise, this awesome exercise is also going to work your abs, back and hips. This butt toning exercise is incredibly easy to do, which makes it great for beginners.
- Start in a kneeling position with both knees on the ground and with both hands placed on the ground under you, shoulder width apart.
- Move one arm up, keeping it straight and extended, while at the same time kicking back your opposite leg, keeping it straight and extended. (For example, if you start by lifting your right arm, kick back your left leg.)
- Hold this position for about 10 seconds, holding this position is going to tighten your abs, back and butt.
- Repeat, extending opposite arm and leg simultaneously.
6. Wall Sits
Wall sits are an amazingly effective butt toning exercise. Though wall sits are incredibly easy to do, don’t let them fool you; they are a big test of endurance and are usually best done in short intervals.
- Start by standing in front of a wall, about a foot and a half out with your feet at shoulder width apart.
- Lean against the wall and slide down until your knees are at 90 degrees keeping your abdomen straight and against the wall.
- Hold for about 40-60 seconds. (Doesn’t sound like much but trust me, it is!)
- Repeat, gradually increasing length of time.
7. Hip Extensions
Hip extensions are a great exercise if you need butt exercises that are easy to perform and aren’t too strenuous.
- Start with your hands and knees on the ground, shoulder width apart.
- Begin by fully extending one of your legs out, keeping your weight on your opposite knee and your back straight.
- Perform a few reps with one leg and then alternate legs.
8. Leg Lifts
You’re going to love this exercises. If you plan on incorporating any of these butt exercises into your home workout routine, make sure to add this one. Leg lifts are not only going to help tone your butt, they are also going to help tone your stomach.
- Start by laying flat on your back with your arms down at your sides and your legs extended together out in front of you.
- Slowly raise your legs about an inch off the ground, keeping your legs together and your stomach tight.
- Hold for about 30-60 seconds.
- Slowly lower your legs and take a breather.
- Repeat, try to get in around 3-4 sets.
Butt Exercises for the Gym
Though a couple of these butt exercises can be done at home as well as in the gym, I decided to list them as gym exercises because they require extra equipment, most of which should be provided by your local gym.
9. Step Ups
Simply put, step ups are awesome. Not only are step ups amazing butt toning exercises, step ups are going to get your heart rate going and help you increase your cardio.
- Step (8-12 inches tall)
- dumbbells (If you want to add a little extra weight)
- Start by standing in front of your step, facing forward towards it.
- Place either foot on step, balancing yourself as your bring yourself and your opposite foot up onto the step.
- Bring your first foot up and lift your knee up in front of you at a 90 degree angle. (If you used right foot to step onto box, bring right leg up to the 90 degree angle.)
- Slowly step back onto the ground.
- Now step onto step with the foot opposite the one you used in step 2. (Step up with your left foot this time if you used right foot in step 2.)
Deadlifts are one of the best butt exercises when it comes to toning and firming. The only downside to this exercise is that it can be incredibly difficult to perform, especially if you’re just getting started and aren’t completely sure how to do it. It’s very important to practice this exercise without any weight in order to get the movements right; this exercise can lead to some serious back injuries if done incorrectly.
- Barbell (Add little to no weight.)
- Hand Straps (If you need help with gripping the bar)
- Start by standing in front of your barbell, arms a little bit more narrow than shoulder width.
- Begin by bending over and grabbing the bar, overhand grip works best.
- Lift your chest and bring back your shoulder blades.
- Slowly stand up, keeping the bar close to your body and rolling it up your legs.
- DO NOT LIFT WITH YOUR BACK! It’s incredibly important to lift from your legs in order to avoid injury.
- Slowly bend back down, it a seating position and drop the bar.
- Repeat, try and get 2-3 sets of at least 6-8 reps.
11. Weighted Squats
If you don’t incorporate weighted (barbell) squats into your workout routine, your missing out on arguably one of the best butt exercises you could possibly use. This exercises is incredible when it comes to building leg muscle and will not only tone your butt, but is also going to have an amazing effect on your thighs, calves and lower back.
- Barbell (Add little to no weight)
- Set yourself under the bar, keeping your traps centered on the bar.
- Place your hands on the bar just outside shoulder width, squeeze and grip tightly.
- Set feet firmly underneath you, keeping them just outside shoulder width.
- Press your feet down, unhooking the bar.
- Keeping your weight on your heels, push your elbows forward out in front of you.
- Slowly dip your butt into a sitting position until your knees are at a 90 degree angle, keeping your feet just outside shoulders width and bringing all weight to the center of your feet.
- After reaching a full seated position, drive your body upwards using your legs and your butt and pushing off the ground.
- Repeat, try and do 3-4 sets of 8-12 reps. (Stick with low weight until you get the hang of it.)
- LIFT WITH YOUR LEGS, NEVER LIFT WITH YOUR BACK! (Lifting with your back can lead to serious back pain/injury.)
12. Box Jumps
Box jumps are one of those simple yet effective butt exercises that work a wide array of muscles, including your butt, calves, quads and hamstrings.
- Plyo Box (12-18 inches tall)
- Facing the plyo box, stand about 7-9 inches away from it.
- Jump back down onto the ground with both feet at the same time.
- Start slow, increasing your rep speed as you become accustomed with the movements.
- Repeat, try and get in 3 sets with 10-14 reps.
13. Leg Curls
Using the leg curl machine is another one of those butt exercises that are incredibly easy to do and are extremely effective when it comes to toning and firming.
- Leg Curl Machine
- Adjust the weight to your needs, start light and move your way up.
- Start by lying down on the machine, face down, with the back of your ankles under the curl pad and your hands on the handle grips.
- Bring the weight up by moving your ankles towards your butt, focus on lifting the weight using your glutes.
- Slowly let the weight down.
- Repeat, try and do 3-4 sets with about 8-12 reps.
14. Stair Steppers
Stair steppers are one of the best butt exercises that you can perform on a gym machine. These things work and work well! Since this is an exercise which requires a machine, the movements are fairly simple and straight forward.
- Stair Stepper
- Setting Resistance – Resistance should be used to make your workout a bit tougher, using . Start with a low resistance and work your way up.
- Keeping Pace – Pace allows you to control how fast the pedals move, determining how fast you’re going to be stepping. If the machine allows you to set a pace, great, if not that’s okay too; you can always control your own pace. (Start slow and move your way up.)
- Body Position – It’s incredibly important to keep your body in an upright and straight position. You may be tempted to slouch after spending a few minutes on this machine; don’t do it! Keeping your body in the upright position is going to give your butt the best possible workout.
Get the Most from Your Butt Toning Exercises
If you are going to get the most from your butt toning exercises, you’re going to need to get dedicated. Doing these butt exercises alone aren’t going to help you achieve the butt that you want; you should implement these butt toning exercises into an already established workout routine alongside a well planned diet.
It’s crucial that you don’t overdo these exercises, overdoing these butt exercises will leave you with muscle fatigue and intense soreness (Sitting down could be quite painful). It’s important to change up your workouts in order to give your muscles a break.
So if your ready to tighten, tone, and firm your glutes; give these awesome butt exercises a try!