11 Butt Exercises That Trainers Want You to Do to Shape and Strengthen Your Weak Glutes

Updated on 9/10/2019 at 11:10 AM

Strengthening your glute muscles is a worthy goal, and not just for aesthetic reasons. Weak glute muscles don't just result in a less-than-shapely butt; they can also lead to back pain and increased risk of injury, according to ACE-certified personal trainer Rachel MacPherson. "As the largest muscle in your body, they work as part of your core to support your spine and knee joints," Rachel explained. If you sit all the time or don't work your glutes enough, the muscles "can become stretched and weakened," Rachel explained. That can lead to back pain and quad tightness, which increases the risk of pain, injury, and dysfunction.

You can work the following 11 glute-strengthening exercises into any lower-body or full-body workout to build up muscle strength. You can also use a few of the bodyweight options to "activate" your glutes before a workout, which readies your body for the entire workout, said Jason Raynor, CSCS, fitness director at the JW Marriott Chicago. "You're getting more muscle engagement and optimizing your workout if you do these before," he explained.

Keep reading for 11 trainer-recommended glute exercises that will help you increase strength, power, and stability in these crucial core muscles.

Clamshell

The clamshell is "ideal" for your gluteus maximus, Jason said. It also activates your gluteus medius, a muscle just underneath your gluteus maximus that extends slightly into your lower back, said Jillian Lorenz, NASM-certified personal trainer and co-founder of the Barre Code. You'll get stronger hip and pelvis stability, she explained, something that you might lack when sitting for long periods of time.

Lie on your side with one leg stacked on top of the other in a position similar to the fetal position. Your knees should be bent at a 45-degree angle.
Rest your head on your lower arm.
Brace your abs or draw your belly button in toward your spine.
Keeping your feet touching, raise the knee of your top stacked leg as high as you can. Be sure not to shift your hips or pelvis. Your lower leg should remain in contact with the floor.
Pause for a one count, then return your upper leg to the starting position (on top of the other leg).
Then roll over so you are on your other side. Repeat the above steps for the opposite side.

Bulgarian Split Squat

The Bulgarian split squat is an eccentric movement, Rachel told POPSUGAR; you're lengthening the muscle fibers, which is great for building muscle. This move targets your glutes, first and foremost, but also hits your quads and hamstrings, Rachel explained.

Begin by placing the toes of your right foot on a bench, box, stair or chair of about knee height. Keep your left leg straight.
Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground.
Press your left heel into the ground to straighten your left knee. This completes one rep.

Donkey Kick

Donkey kicks target your gluteus maximus and hamstrings, Jillian told POPSUGAR, while increasing stability in your supporting hip. In order to protect your spine, you'll also be engaging your core the whole time.

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
Return to start position to complete one rep.

Glute Bridge

"This move isolates the glutes, hamstrings, and lower back without putting strain on your knees or feet," said Laura Arndt, NSCA-CSCS, founder of Matriarc.

Lie on your back with your knees bent and your feet flat on the ground.
Leave your arms down by your sides with your palms flat on the floor.
Press down into the ground with your heels and push your hips into the air as high as you can to form a flat bridge.
Squeeze your glutes (very important) at the top of the motion while holding for a 2-3 count.

Single-Leg Bridge

The single-leg bridge is a step up in difficulty from the traditional glute bridge. It targets your gluteus maximus and your hamstrings unilaterally (one leg at a time) for a true full-body challenge, Jillian told POPSUGAR.

Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor. This completes one rep.

Hip Thrust

The hip thrust is "hands-down" the best exercise for glutes, said Lauren Lobert, DPT, CSCS, owner of Apex Physical Therapy. According to exercise physiologist Kristi Williford, NASM, that's because "the hip thruster is an exercise you can load heavy." Your glutes are taking the brunt of the workload, she explained, with your quads only doing some of the work, unlike in squats. It's also a great choice if you have lower back pain or discomfort when you squat. "Using this horizontal position can alleviate the discomfort you are feeling in the vertical position of a squat," Kristi said.

Sitting on the floor with your legs extended, rest your back against a stable bench.
Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
With control, lower back down to the ground.
This is one rep.
Do three sets of 10 reps.

Banded Glute Bridge

A banded glute bridge adds another layer of difficulty to your standard glute bridge. This variation strengthens your gluteus maximus and gluteus medius, said Tomomi Tsuchio, NASM-certified personal trainer and co-owner of 1Stop-Fitness.

Lie on your back with your knees bent, feet flat on the floor, and a booty band around the bottom of your thighs. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down if you need more support.
Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
Lower down to the ground; this is one rep.
Bailey suggested doing 15 to 20 reps.

Single-Leg Deadlift With Kettlebell

"The single-leg deadlift requires your body to become unilaterally stable and isolates each glute individually as opposed to most traditional glute exercises," said Ryan Milton, ISSA-certified personal trainer and NASM-certified corrective exercise specialist. "By doing this movement you can develop better balance and increase glute strength and overall performance in any lower body exercise you do." If you don't have a kettlebell, complete the exercise with a dumbbell instead.

Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.

Kettlebell Swings

"This movement will target and strengthen the glutes to a very high degree and will also strengthen and develop overall posture," Ryan told POPSUGAR. And bonus: it's also great for burning fat!

Hold a kettlebell with both hands by the flat, top handle. Let your arms rest so the kettlebell hangs down between your legs.
Place your legs slightly wider than hip-width apart. Your toes should point slightly outward.
To begin, keep your back flat and brace your core. Bend at your knees and push your glutes back.
While keeping your arms straight, press your weight down into your feet and squeeze your quads and glutes as you push the kettlebell up.
Extend your hips and legs to stand. This motion will drive the kettlebell up to just above shoulder height.
Control the momentum while lowering the kettlebell as it returns to starting position. Then begin the next repetition.

Step-Ups

"Step-ups are an often-underrated glute exercise," said Salina Duggan, MS, ACE-certified group fitness instructor and ISSA-certified personal trainer. Why? When you learn how to properly engage your glutes through this exercise, Salina explained, "you can then strengthen your glutes when performing everyday movements like walking up stairs, hills, and basically anything that requires stepping up!"

Find a step or a bench that, when you place your foot squarely on it, puts your knee at a 90-degree angle or greater.
Step up with the right foot, then the left, bringing both feet completely onto the bench.
To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground.
Switch legs and repeat to complete one rep.

Deadlift

"Deadlifts are a great glute exercise because they require maximum effort in the hamstrings and glutes," Salina said. Aurimas Juodka, NSCA-CSCS and certified personal trainer, added that deadlifts are "one of the most effective multi-joint exercises." He recommended that beginners use a barbell or dumbbells.

Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
This counts as one rep.