The 7 Best Butt Exercises For Super-Toned Glute Muscles

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If you want to build a strong AF backside, you’ve gotta incorporate the best butt exercises into your workout routine.

Of course, not only can the right moves help you score a sculpted booty, but strengthening your glutes also helps protect your lower back, which can be put at risk during exercises like squats and deadlifts if your peach isn’t strong enough to handle the load. (This is especially true if you’re lifting heavy weights.) Plus, strong glutes can also make you a better runner and even help you avoid knee injuries.

You don’t need any more convincing, do you? Didn’t think so. Here, I rounded up 15 of the best butt exercises worth adding to your lower-body days or string together as a DIY glutes workout.

To get the most out of them, though, you must, must, must be on top of your form. Even the best butt workouts won’t yield the results you want if you don’t move properly.

Throughout all of these moves, keep your ribcage in line with your pelvis—basically, do not flare out your ribs and over-arch your lower back. Tuck your pelvis in towards your belly button and pull your ribs down as if you’ve just taken a big, relaxing exhale. From there, tighten your core and you’re in the perfect position to really set your glutes on fire.

However you choose to put these butt exercises to work for you, they’ll help you build a stronger bum in no time.

Time: 15 minutes

Equipment: You can do all of these moves with just your bodyweight but if you want to keep challenging your body, add a stability ball (or elevated surface, like a couch), resistance band (long or looped), and set of free weights in to the mix.

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Good for: Glutes, butt muscles

Instructions: Choose at least three moves below. Perform 15 reps of each, then continue to the next exercise. Once you’ve completed all movements, rest for up to one minute. Then, repeat three times for four total rounds.

1. Walking Lunges

How to: Start standing with feet together holding a pair of weights at shoulder height, elbows bent in front of body. Step right foot forward and bend knees to lower down into a lunge, stopping when both legs form 90-degree angles. Press through right heel to stand and step left foot forward, lowering into a lunge. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

2. Stability Ball Hip Thrust

How to: Start with arms behind head (elbows wide), upper back pressed into stability ball (or elevated surface, like a couch), legs bent, feet flat on floor, and hips hovering above the floor. Lean back into stability ball and lift hips toward ceiling until thighs are parallel to mat. Return to start. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

3. Single-Leg Deadlift

How to: Start standing on right leg with left leg slightly back behind body, toe pointed and resting on the floor, right arm on hip, and left arm extended straight down at side. Engage abs and slowly lean forward, lifting left leg straight back behind body and lowering torso toward floor until both are parallel to ceiling and left hand is almost touching floor. Drive into right heel to return to start position. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

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4. Step Up

How to: Start standing facing a bench or stair, hands on waist and feet under hips. Step right foot onto bench or stair and pull left knee up toward chest. Reverse movement to return to start. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

5. Single-Leg Box Squat

How to: Start standing facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides. Engage core, bend left knee, and push hips back to sink down into a single-leg squat until butt touches box, simultaneously extending arms out straight in front of body and right foot out slightly for balance. Once seat taps box, press through left foot to return to standing position. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

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6. Standing Glute Kickback

How to: Stand with weight on right foot and left leg long behind body with toes pointed and resting on floor. Bend right knee slightly and hinge at hips to lower torso forward slightly. Clasp hands in front of body. This is your starting position. Then, engage through left glutes to kick straight left leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

7. Curtsy Lunge

How to: Start standing tall with feet under hips and arms clasped in front of chest. Engage core, lift right foot off the floor and take a big step back and to the outside of left foot. Then, bend at knees until right knee taps floor behind left foot. Drive through feet to reverse the movement and return to start position. That’s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.

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