The 10 best glute exercises to tone your butt, according to a personal trainer (2024)

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A rounder, tighter and yes, bigger, butt is a request I hear often from clients. And while there are no shortage of social media hacks and butt-lifting pants to enhance the appearance of your backside, the only true way to achieve a tightened, toned butt is to work the glute muscles.

While you may be motivated by aesthetic goals, having strong glutes is good for so much more. The glute muscles help us walk and move more safely and efficiently and sit with better posture. Strengthening the glutes also helps train the legs and back to work together, which reduces the potential for straining or injuring your back or legs.

The best news? Working the glutes is simple. It doesn't require complicated exercises or fancy equipment. These moves require just your bodyweight and you can do them wherever you are — at home in front of your television or on your lunch break! Commit to this short routine for a few weeks and you will start to feel your glutes activate and you'll likely see a change in the way your body looks.

Perform 10 reps of each exercise, for 3 rounds total.

The 10 best glute exercises to tone your butt, according to a personal trainer (1)

Wall squat

Lean against a wall with your back straight and your feet hip-width apart. Keep your arms at your sides as you slide down the wall, bending at the knees. Bend until your thighs are parallel to the floor. Your feet should be far enough from the wall that you form a 90-degree angle at the knee joint. Squeeze your abs and glutes and hold for a few seconds before sliding your back up the wall to the starting position. Repeat 10 times.

The 10 best glute exercises to tone your butt, according to a personal trainer (2)

Goblet squat

Stand with your feet wider than the hips with your toes facing slightly outward. Bring your palms together at your chest with your elbows bent. Squeeze your abs and look forward as you push your hips backward and bend your knees. Remember to keep your back straight as you continue to lower your butt until your hips are below your knees. Position your elbows so that they are inside your knees before pushing down through the heels to stand back up.

The 10 best glute exercises to tone your butt, according to a personal trainer (3)

Squat into side leg lift

This progression from a basic squat will fire up your hamstrings, quads and gluteus maximus, while also targeting the gluteus medius (the side hip) during the leg lift. To perform this, first do a squat. Then, as you stand up extend the right leg out to the right and lift it up as high as the hip to work the outer right hip and thigh. Place the foot back down and lower into a squat. Repeat 10 times, then switch to the other side.

The 10 best glute exercises to tone your butt, according to a personal trainer (4)

Forward lunge

Step your right foot forward and bend the right knee, making sure the knee tracks over the ankle. Bend the left leg so that the knee reaches toward the floor. Push down through the right heel to press back to the starting position. Repeat 10 times, then switch sides.

The 10 best glute exercises to tone your butt, according to a personal trainer (5)

Reverse lunge

Stand with your feet hip-width apart and your hands in prayer position or at your sides. Step the right foot back into a lunge position. Brace your core and lower down until your knee almost touches the floor. Both knees should be at about a 90-degree angle. Step forward and return to standing. Repeat 10 times before switching sides.

The 10 best glute exercises to tone your butt, according to a personal trainer (6)

Glute bridge

Lie flat on your back with your knees bent and feet flat on the ground. Your knees should be hip-distance apart. Raise your hips by squeezing your glutes to create a straight line from your neck to your knees, being careful not to hyperextend your hips. Clasp your hands underneath your back for a deeper stretch or keep the arms extended on the floor, fingers pointing toward your feet. Hold the pose for 5 seconds. Don’t let your knees splay out to the side or collapse inward. Slowly lower down. Repeat 10 times.

The 10 best glute exercises to tone your butt, according to a personal trainer (7)

Backward leg lift

Standing with your feet hips-width apart, reach your right foot a couple of feet behind you. Keep the leg straight as you lift the leg up off of the floor to engage your hamstring and glute. Lower the leg down. Repeat 10 times, then switch sides.

The 10 best glute exercises to tone your butt, according to a personal trainer (8)

Curtsy lunge

Stand with your feet as shoulder-width apart. Step your right foot back and slightly to the left of your left foot. Bend both knees as you lower down into a lunge in this curtsy position. Then press down through your front, left heel to bring your right leg back to center. Perform 10 repetitions and then switch sides.

The 10 best glute exercises to tone your butt, according to a personal trainer (9)

Fire hydrant

Start on all fours with your hands directly under your shoulders, fingers spread wide, and knees directly below your hips. Press evenly into both hands and maintain this balanced pressure throughout. Keep the back straight by engaging the abs. Being mindful to keep the knees at a 90-degree angle, lift your right knee off the ground slightly. Maintaining the bend in your knee, reach the right knee out to the side and up to hip height (or slightly lower for a modification). Return back to the starting position. This is one repetition. Perform 10 repetitions and then switch sides.

The 10 best glute exercises to tone your butt, according to a personal trainer (10)

Clamshell

Lie on your right side and prop yourself up on your right elbow. Bend your knees and stack them in front of you at a 45-degree angle. Keep your heels together and lift your top (left) knee toward the ceiling, opening your hips, while keeping your right knee on the floor. Repeat 10 times, then switch to the left side.


Stephanie Mansour

Stephanie Mansour is a contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor andweight-loss coachfor women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-losschallenge and follow her for daily inspiration onInstagram and in hernew app.

The 10 best glute exercises to tone your butt, according to a personal trainer (2024)

FAQs

What is the number one exercise for the buttocks? ›

1. Hip Thrusts. Hip Thrusts are Rachel's all time favourite, and a true staple for glute development. If you're not performing these correctly, you may feel the exercise in your hamstrings or quad muscles more, or end up injuring yourself with the wrong form.

What exercise hits glutes the most? ›

The step-up and its variations may elicit the highest level of Gmax activation possibly to the stabilization requirement of the exercise. Several bilateral exercises (e.g. hip thrusts, squats, deadlifts, and lunges) can provide very high level of GMax activation.

How do you tone saggy glutes? ›

Strength Training

Squats and lunges are classic exercises that engage the glute muscles. Consistency is key to seeing results. Performing these exercises three times a week can lead to noticeable improvements. It's also beneficial to include hip thrusts, as they directly target the glutes.

How long does it take to lift a saggy bum? ›

Some people may start noticing changes in their bum within a few weeks of consistently performing butt workouts, while others may take several months. It's important to remember that building and sculpting your glutes takes time and patience.

What's the best exercise to lose bum fat? ›

Squats are a suitable exercise for toning the butt. If a person is on an exercise regimen to lose body fat, performing squats may make the butt look smaller. However, if a person is on a workout regimen to gain weight, their butt will likely look bigger due to gaining muscle.

What are the worst glute exercises? ›

The reason Squats, Lunges and Step Ups are some of the WORST glute exercises is because they don't isolate the glutes and force them to work. Because of our modern lifestyle, our glutes often don't naturally want to engage and are often inactive and underused.

What is the secret to big glutes? ›

HOW TO GET A BIGGER BUTT FAST?
  1. Exercise: Focus on glute-strengthening exercises like Squats, Sprinter Lunges, Romanian Deadlifts, Hip Thrusts, and Glute Bridges. ...
  2. Nutrition: Increase your protein intake to support muscle growth and repair. ...
  3. Recovery: Allow adequate time for rest and muscle recovery.
Jan 10, 2024

What builds your glutes the most? ›

7 Gluteus Maximus Exercises
  1. Split Squat. You can hold a dumbbell in each hand, a kettlebell at your chest, or a barbell across your back to make this glute exercise harder. ...
  2. Step Up. ...
  3. Lunge. ...
  4. Cable Machine Kickback. ...
  5. Romanian Deadlift. ...
  6. Good Morning. ...
  7. Glute Bridge.
Apr 4, 2024

Does squeezing your buttocks tone it? ›

Butt-clenching involves the action of tightening then releasing the glutes and while it won't give you the shape and firmness that comes with regular lunges and squats, it will help strengthen your glutes which will help maximize those lunges once you get to them.

How to tone glutes fast? ›

20 exercises that shape the glutes from every angle
  1. Glute bridges. ...
  2. Hip thrusts. ...
  3. Frog pumps. ...
  4. Leg kickbacks (quadruped hip extension) ...
  5. Standing kickbacks. ...
  6. Lateral band walk. ...
  7. Clamshells. ...
  8. Fire hydrants.
May 17, 2021

Does walking tighten your buttocks? ›

The shape of the buttocks is defined by muscles known as the glutes. That's the gluteus maximus, gluteus medius, and gluteus minimus, as well as the fat that lies over them. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help give you a tighter, more rounded look.

How to build glutes after 50? ›

Squats are renowned for being one of the best butt-building exercises. They also work your thighs and improve your core strength. Standing with your feet about shoulder-width apart: Bend at your hips slightly, lean forward a little, and bend your legs to lower yourself down.

How do you get a perky bum fast? ›

Exercises and Strategies for a Bigger, Firmer Butt
  1. Glute bridge.
  2. Jumping squats.
  3. Walking lunge.
  4. Single-leg deadlift.
  5. Clamshell.
  6. Banded side step.
  7. Donkey kicks.
  8. Weight training.
Sep 11, 2020

How to get rid of jiggly bum? ›

Try This: 9 Tips and Tricks to Get Rid of Butt Cellulite
  1. Step up.
  2. Pop squat.
  3. Glute bridge.
  4. Jump lunges.
  5. Walking lunge.
  6. Dumbbell squat to deadlift.
  7. Diet.
  8. Hydration.
Oct 16, 2018

What kind of exercise makes your buttocks bigger? ›

The squat tops every list of butt-sculpting exercises. It directly works the glutes. You can build bigger bottom muscles by adding hand-held weights. Form: Slowly lower the hips as if sitting way back in a chair, trying to keep your knees from moving forward toward toes; then return to standing.

How to increase buttocks size fast? ›

Let's get into the strategies you can use to kick your rear into gear to achieve the bigger, firmer booty you want.
  1. 7 exercises for a bigger butt. Ready to add some mass to your backside? ...
  2. Glute bridge. Share on Pinterest. ...
  3. Jumping squats. ...
  4. Walking lunge with weights. ...
  5. Single-leg deadlift. ...
  6. Clamshell. ...
  7. Banded side step. ...
  8. Donkey kicks.
Sep 11, 2020

What is the most effective exercise for strengthening buttock muscles? ›

Squats: Squats are one of the most effective exercises for strengthening the glutes. They target all three glute muscles—the gluteus maximus, gluteus medius, and gluteus minimus.

Does squeezing buttocks make it firmer? ›

Researchers found that those who performed gluteal squeezes increased their hip extension—or glute—strength by 16 percent compared to an 11 percent increase in those who performed glute bridges. Gluteal girth also increased in the group who performed gluteal squeezes.

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