The Moves You Should Be Doing For a Perkier Butt

Jun 10 2018 - 11:00pm

Need to shape up your backside? Look no further — we've got over 30 of the most effective exercises to perk up your backside fast. Read on to learn the moves, and stick around to the end for five celebrity-inspired butt-shaping video workouts for you to follow!

— Additional reporting by Michele Foley, Lizzie Fuhr, Susi May, Jenny Sugar, and Jaime Young


All you need is a bench or a sturdy chair to do the step-up [2]:

Lying Hamstring Curl

Side Kick on All Fours

This side-kick exercise is great for working the deep glute muscles, which help give the butt a lifted look. It might feel like an old-school Jane Fonda move, but we're still doing this classic exercise because it's so dang effective.

Plank Leg-Lifts

Doing these plank leg-lifts on an exercise ball further challenges your balance to help strengthen your core while you work your backside:

Jump Squats

The classic squat is a great exercise for toning the derriere, and when you add a jump, the move becomes more effective. Jumping also increases your heart rate to burn even more calories — bonus!

Pulsing Plié Squat

Shake up your squat routine with the pulsing plié squat [4], which targets glutes and inner thighs:

Elevated Split Squat

Whether on the ball or outside on the bench, the elevated split squat [6] (aka Bulgarian split squat) really works your butt:

Superman Ball Lifts

The Superman ball lift is a butt-challenging variation on your standard Superman:

Lateral Band Walks

For a shapely backside, you actually need to tone the glutes on the sides of your pelvis too. These lateral walks strengthen those very muscles: the glute meds. Plus, strong glute meds help stabilize the pelvis, making this exercise great for runners.

Single-Leg Deadlift With Kettlebell

The single-leg deadlift not only works your backside, targeting both the hamstring and the glutes, but also works the core. Be sure to choose a weight that is challenging for this exercise. If you don't have a kettlebell, then a dumbbell will certainly do.

Dumbbell Squat

Squats are one of the most effective ways to target your backside. Holding dumbbells makes them a little more challenging.

Wide Squat

Widening your stance while doing squats will target your glutes differently and will also tone your thighs.

Ballet Butt

Sculpt a ballerina-worthy butt with this move [8] that you can do using a chair:

Deep Reverse Lunge

Reverse lunges are super-challenging, but if you step back even farther, deepening your lunge, then you'll really feel it in your lower body.

See the reverse lunge in action here [9].

Barre Frog

Tone your butt while on your belly with this frog pose [10] from barre-inspired workouts:

All Fours

This barre-inspired move gives your booty a surprisingly tough workout:

Tipping Row

This rowing variation works the backside beautifully — and not just your bum. It targets the hamstrings and upper back along with the glutes.

Side-Lunge to Curtsy

This sideways lunge will target your outer tush as well as your inner thighs.

Romanian Deadlifts

This basic move not only targets your tush, but also tones the hamstrings and quads.

Warrior 3

In this pose, the glute muscles lift that leg up and hold it so it remains parallel to the floor. Talk about a workout.

Crossover Lunge

Adding arm work to this glute- and inner thigh-toner makes this a time-saving full-body move.

Elbow Plank Donkey Kick

Evolve your basic donkey kick into a full-body move. Working your glutes and hamstrings in an elbow plank will work your core. Toning your abs and your behind with one move is a win-win in my book.

Pure Barre Leg and Upper-Body Lifts

This exercise from Pure Barre [13] targets thighs, love handles, and glutes:

Lying Butt Lifts

Since this move requires no equipment, you really have no excuse to skip it! For a bigger burn, flex your butt for five seconds at the top of each move, or hold a yoga block between your knees as shown.

Booty Kicks With Resistance Band

Feel the burn with this move — your butt and outer thighs will be feeling it in no time!


Single-Leg Bridge

Leg Balance Warrior 3

Squat With Side Kick

The Pretzel

The Pretzel [14] move helps lift your backside and tone the lower back. Here's how to do it:

Side-Lying Leg Lift

For a slight variation, try side-lying leg lift [15]:

Standing Booty Kicks

A do-anywhere exercise, try standing booty kicks the next time you're brushing your teeth.

Beyoncé's Butt Workout

If you're working to tone your backside, like Super Bowl halftime star Beyoncé, then we have three easy moves you can do at home. But these are not your typical lunges and squats; these moves are fun variations to tone your glutes from a variety of angles.

Gwyneth Paltrow's Butt-Shaping Moves

Gwyneth Paltrow [17] credits her longtime trainer Tracy Anderson [18] with giving her butt an overhaul. Tracy helped transform Gwyneth's self-described saggy and square-shaped butt into a lifted, rounded, and shapely backside. We learned three of Gwyneth's favorite butt-toning moves directly from her trainer — just in time to help you rock your skinny jeans. Add these exercises (bonus: all three exercise are full-body moves) to your workout routine, feel the burn, and see the lift! Watch the video to learn the moves.

Lady Gaga's Booty Workout

Known for her crazy costumes and her cut abs, Lady Gaga [19] also has quite a shapely backside. To get the scoop on her booty moves, we talked to her trainer Harley Pasternak. Here, he shows us three exercises you can do to tone your tush.

Victoria's Secret Workout: Butt Exercises With Trainer Justin Gelband

We've always been curious about how the Victoria's Secret Angels prep for their annual runway show. Lucky for us, one of our editors was invited to work out with model Candice Swanepoel and the Angel's trainer, Justin Gelband. The secret to rocking undies on the runway? Lots of glute work with ankle weights. Learn the moves when you watch the video.

10-Minute Sexy-Backside Workout

Here at POPSUGAR Fitness, we know you're pressed for time during the busy Summer season, but we're sure you can find 10 minutes to work your backside. We tapped Sadie Lincoln, founder of Barre3 [20], to create a quick home workout for the glutes and hamstrings. Press "play" and follow along as Sadie leads you through a series of moves to tone your backside.

Source URL