If booty gains [1] is your goal, and you want to grow a larger, plump, and perkier butt, you've got to do exercises that target your glutes [2]. Here are over 50 to choose from, so you and your butt will grow together and never get bored.
Dumbbell Thrusters
- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing.
Jump Squats
- Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
- Jump up as explosively as you can, reaching for the ceiling.
- When you land, lower back into the squat position to complete one rep.
180 Jump Squat
- Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
- Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor. This completes one rep.
- Repeat, but reverse directions so you jump, spinning to the right and going back the way you came.
Squat With Overhead Reach
- Begin with your feet slightly wider than hips-width apart and toes pointed slightly outward. Raise your arms up until your upper arms are even with your ears. If this is too difficult, rest your hands on your hips.
- Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
- Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
Goblet Squat
- Stand with your feet wider than shoulder width, with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused on your heels, push yourself up to the starting position to complete one rep.
Squat Thrust
- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Keeping the abs engaged, jump your feet back so you're in plank position.
- Keeping the arms straight, jump your feet forward behind the hands.
- Stand up to complete one rep.
Dumbbell Squat
- Stand with your feet hip-width distance apart, holding a dumbbell at shoulder level, with palms facing inward.
- Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Keep your arms steady as you lower down.
- Press through your heels, and slowly straighten your legs to stand up, completing one rep.
Squat Hop
- Before you start this move, visualize a large square on the floor, and you're standing in the bottom-right corner, feet hip-distance apart.
- Keeping weight in the heels, bend the knees and squat down. Take a huge jump forward to the top-right corner of that imaginary square, landing quietly back into a squat.
- Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
- Reverse your jumps around the square in the opposite direction.
- This counts as one rep.
Circuit Two: Deep Squat With Overhead Reach
- Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Holding one heavier dumbbell with both hands.
- Sit back into your squat bending your knees to 90 degrees while keeping your elbows straight, and raise the weight overhead.
- Lower your arms as you straighten your knees to stand; this completes one rep.
Squat With Side Kick
- Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.
- Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
- As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
Step-Up
- Place your right foot firmly on the bench with your left foot directly under your left hip.
- Step up, straightening your right leg, bringing both feet completely onto the bench. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged.
- For a more advanced version, you can kick the left knee up as you step up.
Box Jumps
- Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
- Bend your knees and swing your arms back.
- Jump onto the top of the box with both feet, swinging the arms forward to give you a little momentum.
- Step one foot at a time back to the floor or jump down softly with both feet.
- This counts as one rep.
Gate Swings
- Begin standing with your feet together. Hop your feet wide apart and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
- Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
Sumo Squats
- Begin in a wide stance with your knees turned out and your toes pointed outward at 45-degree angles. Place your hands behind your head for more core work or at your chest for a modification.
- Bend your knees, lowering your pelvis until your thighs are parallel to the floor and your knees are at 90 degrees. Your knees should be in line with your second toe. Your back should remain upright — do not lean forward.
- Press through your heels to straighten your knees and return to standing to complete one rep.
Dumbbell Sumo Squat
- Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
- This completes one rep.
Sumo Squat Jump
- Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
- Jump up explosively, keeping your core engaged.
- Land with control, lowering your body back into the wide sumo squat position to complete one rep.
Pulsing Plié Squat
- Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your back stays in a straight vertical line. Use the mirror to monitor your posture, and make sure to keep your heels directly below your knees to avoid harming the joint.
- While holding second position, in a pulsing fashion, lower and raise your hips one inch for 10-15 reps.
- Stay at your lowest point, reverse the emphasis of the pulse, and begin to lift your hips up one inch in a very tiny range of motion for 10-15 reps.
- Now, extend arms in front of you and hold for 20 counts at your lowest point.
Lateral Band Walks
- Place a resistance band just below your knees.
- Begin standing with feet directly underneath your hips, and squat about halfway down.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Actively resist the pull of the exercise band as you bring your left leg slowly toward your right, returning to the starting position.
- Step to the right 20-30 times, then reverse directions stepping to the left 20-30 times.
Standing Booty Kicks
- Stand tall, and place your hands on your hips.
- Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed, and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
- Then lower your left leg so it's parallel with your right, but don't let it touch the ground. Then lift it back up behind you.
- Repeat this move 20 times at a moderate pace, and then lift your leg another 20 times so it's slightly out to the side to target your outer glutes.
- Then do the other leg, 20 times behind you and 20 times diagonally out to the side.
Single-Leg Squat
- Stand with feet hip-distance apart and raise the right leg, flexing the right ankle and pushing the hips back.
- Lower the body while keeping the right leg raised (a squat with one leg).
- Hold and then return to standing. You can use a bench to squat/sit on to work your way toward doing the single-leg squat if needed.
- Keep the knees behind the toes and the heels firmly on the floor.
Single-Leg Toe Touch
- Start in a standing position with the feet together.
- Standing on the left leg, lift the right leg off the floor and bring the knee up toward the chest.
- Lean your upper body forward and reach your right leg out behind you.
- Bring the knee back up toward the chest and repeat.
Alternating Forward Lunge
- Stand tall with your feet hips-width distance apart. Bend the elbows at your sides or rest your hands on the hips.
- Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
- Keep the weight in your heels as you push back to the starting position.
- Repeat stepping with the left foot this time, completing one rep.
Forward Backward Lunge
- Stand with the feet together.
- Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
- Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
- This counts as one rep.
Split Squat With Overhead Press
- Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
- Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
- Straighten both legs as you press the weights back toward the ceiling.
- This completes one rep.
Deep Reverse Lunge
- Begin with your feet together, holding a dumbbell in front of your chest.
- As you step your right foot back into a deep lunge, lower the dumbbell to your left foot. Make sure your left knee is directly over your ankle.
- Step your right foot forward to return to the starting position. Repeat, lunging the left foot back. This counts as one rep.
Reverse Lunge With a Twist
- Stand with your feet hip-distance apart. Hold a five- to 10-pound medicine ball with both hands with your arms outstretched in front of you. You can do the move without the weight if it's too difficult.
- Keep your core stable, and take a large step back with your right foot, planting your foot and then lowering your body until both legs are bent in right angles.
- As you sink into the lunge, twist your torso to the left.
- Bring your torso back to center, and exhale as you straighten your legs. Bring your feet back together, and then step back on your left leg, twisting to the right.
- This completes one rep.
Lunge Jumps
- Stand with your feet together and your knees soft.
- Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together and then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
Elevated Split Squat
- Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Straighten your left leg and rise back up to the starting position.
Lunge Skips
- Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
- This counts as one rep.
Skater Plyo
- Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let your left foot touch the floor. Keeping your chest up, deepen the bend in your right knee to work your glute muscles even more.
- Reverse direction by jumping to the left, leading with your left leg, allowing your arms to swing to the sides as you jump sideways, landing on your right foot. This completes one rep.
Alternating Side Lunge
- Start with your feet directly under your hips. Step your right foot wide to the side and come into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
- Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
Glider Side Lunge
- Stand with your feet a few inches apart, with your right foot on a plastic lid, glider disc, or paper plate. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
- Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. This counts as one rep. Most of your weight remains in the leg that's not moving.
Crossover Lunge
- Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells or hold the medicine ball in front of you with arms extended.
- Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
- Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.
Side Lunge to Curtsy Squat
- Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your right knee. Keep your chest lifted and your weight in your left heel.
- Push off with your left foot and cross the left leg behind your right foot, coming into a curtsy, bending both knees.
- Step out to the left, returning to your side lunge. This completes one rep.
Romanian Deadlifts
- 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.
- Now squeeze your glutes to slowly pull yourself up (don't use your back).
Single-Leg Deadlift
- Hold a dumbbell in each hand and lift your right foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your right leg, which should stay in line with your body. The dumbbells will lower toward the ground. Keep your right 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 move through your reps.
Surrenders
- Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
- Bring your left knee down so you are kneeling.
- Lift your right knee up and place your right foot in front of you. Bring the left foot forward coming into a deep squat, then press through your heels to come to standing.
- Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.
Warrior 3
- Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
- Exhale as you bend forward at your hips, lifting your left leg straight behind you coming into Warrior 3 [4]. Draw your navel toward your spine and hold for five breaths. Then come to stand, lower your left leg, and repeat with the right leg lifted for another five.
Leg Balance Warrior 3
- Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
- Lean your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
- Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
- Bring your right leg forward, and return to standing upright. This completes one rep.
Tipping Row
- Stand up straight and hold two dumbbells with palms facing each other.
- Lift up your left foot so you are balancing on your right leg. Find your balance, then sweep your left leg back and extend your arms toward the floor.
- Holding this position, bend your elbows back so that the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back.
Plank Leg Lifts
- Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.
- Draw your navel toward your spine to engage your abs, which will help keep your spine straight and your body stabilized.
- Lift your right leg into the air, then slowly lower it back toward the ball, but don't let it touch. This counts as one repetition. Keep your pelvis level throughout your reps.
Lying Hamstring Curl
- Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up, and hold that position through the entire exercise.
- Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support — don't use them, though; they are just for support.
- Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don't thrust them toward the ceiling as you do the move.
- Then slowly return to the start position (straight legs, hips bridged) to complete one rep.
Side Kick on All Fours
- Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees, lift the right leg until it is parallel to the floor.
- Keep the right thigh still as you straighten your right knee, kicking your leg out to the side. Don't let the leg lower as you kick it.
- Bend the right knee back to 90 degrees, then lower the leg. This completes one rep.
Weighted Donkey Kick
- Start on all fours and place a weight in the crease of your right knee.
- Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage. Flex your foot and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all — the motion is just in the hip joint.
Booty Kicks With Resistance Band
- Hold onto either end of your resistance band, and place the center of the band around the sole of your right foot. Then place your elbows and knees on the ground so your back is straight.
- Hold the band firmly, draw your belly in, and extend your right leg straight out behind you. Then draw your knee forward, but don't let it touch the ground.
Elbow Plank Donkey Kick
- Begin in an elbow plank with your elbows directly under the shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
- Lift your right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep your pelvis square to the floor. Don't let your pelvis twist.
- Press your right heel toward the ceiling as high as you can without moving your pelvis or low back. The motion will not be huge but concentrated on the booty and hamstring.
- Lower the bent leg slightly, and continue pulsing.
Side-Saddle Leg Lifts
- Start on your side with your legs extended, flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the whole duration of the series.
- Keeping the energy reaching out through your flexed heels, lift your top leg up about six to eight inches from the floor. From here, make tiny pulses upward 20 times. Holding your leg at the highest point of your lift, draw one-inch circles with your heel for 20 reps.
- Keeping your top leg lifted, bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn, finish this series with lifts in a bigger range of motion, taking the foot all the way toward the ceiling and back down, 10 to 20 times.
- Repeat on the other side to complete one set.
Superwoman
- Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
- With your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — your back arches and arms and legs lift several inches off the floor.
- Hold for two to five seconds and lower back down to complete one rep.
Superman Ball Lifts
- Lie on your belly, and hold an exercise ball between your feet.
- Engage your abs, and extend your arms straight out in front of you.
- As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.
Lying Butt Lifts
- Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip-distance apart.
- Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40- to 45-degree angle relative to the floor.
- At the top of the movement, be sure to really flex your butt for one second — try to make it a long second.
- Now slowly return to the start position to complete one.
Single-Leg Bridge
- Lie on your back, with the knees bent, and place your hands on the floor for stability. Extend the left leg out.
- Pressing your right 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.