Best Butt Exercises for Women

August 24, 2017

We’ve all been gifted with different body types. It means that you could have a flat butt that you wish were more toned and shapely. You don’t have to go under the knife to get a Brazilian butt, though. We’re going to outline some of the best butt exercises for women who want to lift, tone, and increase the size of their booty, regardless of their bum’s supposed “shape”, according to those experts who want to slap a ruler on your bottom to figure out if you’re a “heart” or a “square”.

different women's butt shapes

Squats for Butt Lifting

This is one of the most common ways to increase the size of your gluteus maximus to maximus size, so to speak. To start, you want to perform squats without any weights while you perfect your form. When squatting, you’ll want to squat backwards instead of forward for the real benefits to your backside.

Once you’re ready to use weights like dumbbells, you’ll have perfected the proper form for the exercise. When you’re more advanced, you can use a bar with weights, but you’ll need to ensure that you have a spotter, or use a machine.

If you’re tired of the same old squats, you could vary how far apart your feet are to change how it impacts your booty. When your feet are close together, you’re working the front of the thighs as well as the butt. As you widen the space between your feet, you’ll be able to feel the exercises working your butt and hips more thoroughly.

Along with standing and doing your squats, you could take advantage of the leg press at the gym to attack that same region of the body.

Hip Lifts for Toning

For this exercise, you’ll do well to get a comfortable mat. A yoga mat can work wonders for on your body if you have a problem laying flat on the floor. Get down on the floor and rest on your back. Bend the knees and keep the feet pressed to the floor as you lift your hips towards the ceiling.

To get maximum benefit, squeeze your buttocks at the top of the lift as you hold in place. The important part of this exercise is the squeeze, but you’ll also want to make sure you don’t overextend your spine. That will only create problems.

When you’re ready for a more advanced hip lift, you can lift one leg off the floor and extend it straight out as you lift your hips. Keep the thighs level as you lift and squeeze the butt.

Lunge Your Way to a Shapely Booty

Celebrities know that the best way to have a toned rearend is with lunges. You can vary pretty much anything to do with lunges to keep the workout fresh and challenging. There are several kinds of lunges, we’ll review the stationary first before telling you how to add variety.

This is best done with two dumbbells to increase the burn to your booty. Hold them down at the sides of your body. Stretch one leg forward while keeping your balance. Bend your knees in this position. The front knee should never go past your front toes. You can hold this position for a moment before straightening. All repetitions can be done at the same time before switching legs.

Walking lunges are one variation that will take you around the workout space. You alternate legs as you lunge. There are also side lunges that will work different sections of your backside. Reverse lunges are a great butt-blasting workout, too.

Donkey Kicks for Muscle Building

This is another exercise that requires great form. If you can only do a few of them because they’re exhausting, you can work your way towards more in the future. While on your hands and knees, raise one leg off the ground. Keep the spine aligned and don’t arch the back as the leg is lifted. The foot should be straight in the air and the knee at a 90 degree angle. After lifting the leg, allow it to fall back down in a large swing all the way to the ground.

As you progress with these, you’ll be reaching for more repetitions, but start with 3 sets of 10 reps before switching to the other leg.

Barbell Deadlift

Without proper form, this exercise could do some damage to your back. For the first few times, you’ll want to have a spotter watching your form and making corrections. Load a barbell with a light amount of weights to start. The barbell should be close to your shins for lifting.

Bend the knees and bend at the hips to grasp the bar overhand. The hands should be a little beyond shoulder width apart. Stand up while holding the barbell. As you perform this movement, squeeze the buttocks. Lower the barbell back to the floor smoothly as close to your body as possible.

With all of these exercises that work the booty, you’ll want to have a spotter ensure that you’re doing them correctly. If you are not, they could end up doing more harm than good. Any of the exercises could benefit from weights being added to get a more advanced workout.

Jeanette Kierstead

About the Author

Jeanette Kierstead