Top 5 Exercises for a Great Butt

(Last Updated On: September 30, 2023)

Seems like the booty is more popular than ever. Everyone is wanting to have that killer booty that is round and juicy and makes the opposite sex crumble. It’s gonna take more than some silly 30-day squat challenge to get it done but it can be done.

So get ready to put in the work and you will soon be able to kiss that sloppy pancake butt goodbye. Here are our top 5 exercises to get you that killer booty.

Top 5 Exercises for a Great Butt:

 

1) Squats

Best Butt Exercises

Ah, squats! Often dubbed the “king of exercises,” squats have garnered quite the reputation, and for a good reason. If you’re on the hunt for that peach-perfect butt, look no further – squats are your new best friend.

First off, let’s break down the magic behind the move. When you squat, you’re not just mindlessly bending your knees. You’re firing up those glutes, which are the main powerhouses behind a toned derrière. The deeper you squat (hello, proper form!), the more those butt muscles engage, and over time, this can lead to increased muscle mass and definition.

But wait, there’s more! Squats don’t just target your glutes. They also work your hamstrings and quadriceps. This means that while you’re sculpting a killer booty, you’re also shaping and strengthening the entire lower body. Talk about multitasking!

Now, to maximize those booty gains, variety is key. Don’t just stick to the standard squat. Mix it up with sumo squats, goblet squats, and jump squats. This ensures all parts of your glutes get the attention they deserve.

In a nutshell, if a perkier, firmer butt is on your wishlist, squats are the golden ticket. They’re not just a fad – they’ve stood the test of time, from fitness novices to gym buffs. So, embrace the burn, put on your favorite playlist, and get squatting! Your future peachy self will thank you.

 

Build a Serious Butt with the Unlock Your Glutes Program

 

2) Hip Thrust

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Alright, let’s dive into the hip thrust, the unsung hero of booty-building exercises! If squats are the poster child for a toned butt, then hip thrusts are the behind-the-scenes MVP that truly deserves a standing ovation.

The hip thrust, at its core, is all about the glutes. I mean, it’s practically a love letter to your butt. When you set up, with your shoulders on a bench and a weight across your hips, you’re positioning yourself to really target those gluteal muscles. As you drive your hips upward, squeezing the glutes at the top, you’re giving them a workout like no other. It’s like telling your glutes, “Hey, it’s your time to shine!”

What sets the hip thrust apart? Well, the range of motion and the direct upward force means you’re hitting the glutes at an angle that many other exercises can’t replicate. It’s all about maximizing glute activation, leading to more strength and, yes, that desired roundness.

And a little secret? The hip thrust is not just for aesthetics. A strong butt supports overall posture, lower back health, and athletic performance. So, while you’re rocking those jeans, you’re also setting yourself up for functional fitness success.

To wrap it up, if you’re dreaming of a booty that’s both strong and sculpted, make the hip thrust a staple in your routine. It’s straightforward, effective, and trust me, your glutes will be sending you all the gratitude vibes. Happy thrusting!




 

3) Lunges

Lunge for butt

Lunges, oh where to begin! These are like the sophisticated cousin of squats, always ready to step up (or forward) and bring some elegance and intensity to your leg day.

When you’re lunging, whether it’s forward, backward, or to the side, you’re giving your butt a run for its money. Each step forces you to dip down, directly engaging those glute muscles, and as you push back to the starting position, you’re really making those muscles work. It’s like each lunge is a mini pep-talk, telling your butt, “Hey, you got this!”

But here’s the kicker: lunges aren’t a one-trick pony. While they’re fantastic for the glutes, they also work wonders for the thighs. Your quadriceps and hamstrings get in on the action, ensuring that you’re toning the entire leg.

And let’s not forget about balance. Lunges have this sneaky way of challenging your stability, making your core join the party and ensuring you stay upright. The result? A stronger midsection and improved coordination. It’s like a secret bonus round!

In essence, lunges are the unsung heroes of lower body workouts. They sculpt, strengthen, and challenge, all while keeping things interesting with variations like lateral lunges, reverse lunges, or walking lunges.




 

4) Glute Bridge

Exercises for a great butt

Ah, the glute bridge! The floor-based exercise that might seem laid-back at first glance but, in reality, packs a punch when it comes to sculpting those buns.

Glute bridges are like the secret weapon in the butt-toning arsenal. When you’re lying on your back, feet firmly planted, and then pressing your hips skyward, you’re giving your glutes an exclusive invitation to the workout party. It’s as if you’re saying, “Alright glutes, show me what you’ve got!” And trust me, they respond.

What’s so special about the humble glute bridge? The isolated movement targets the glutes directly, without much assistance from other muscles. This means each time you lift and squeeze, you’re zeroing in on those booty muscles, ensuring they get the full spotlight.

But wait, there’s more! While the glutes are the star of the show, your hamstrings and lower back also get a piece of the action. This makes the glute bridge not just a butt-blaster but also a fantastic exercise for overall posterior chain strength. Plus, it’s low-impact, making it great for those wanting to be kind to their joints.

In short, if you’re scouting for an exercise that’s both effective and low-key, the glute bridge is your go-to. It’s simple, requires no fancy equipment, and delivers results. So, next time you’re chilling on your mat, give glute bridges a go. Your booty, in all its lifted and toned glory, will be your thank-you note.

Glute training program

5) Deadlift

The deadlift, often referred to as the titan of the weight room, is where raw strength meets pure form. It’s not just picking weight off the ground; it’s a power-packed ballet that calls on muscles you didn’t even know you had.

First, let’s talk booty benefits. The deadlift might seem all about the back, but it’s a secret admirer of the glutes. As you drive your hips forward to lift the weight, you’re recruiting those glute muscles in a major way. Each lift is essentially telling your butt, “Let’s work together and show them how it’s done!”

But, of course, the deadlift doesn’t stop there. It’s a full-body affair. Beyond the glutes, your hamstrings, lower back, core, and even your upper back and traps come into play. It’s like hosting a party and inviting every muscle group.

The result? A compound exercise that builds strength, improves posture, and yes, contributes significantly to that well-rounded posterior.

The catch? It’s all about form. The deadlift is that finicky friend who insists on things being just right. But with the correct technique, it’s a beautiful harmony of power and control.

In a nutshell, if you’re looking to elevate your strength game and sculpt a strong, confident booty in the process, the deadlift should be on your radar. It’s challenging, rewarding, and when done right, a testament to what the human body is capable of.

 

Eating For A Great Butt

While exercises like squats, deadlifts, and lunges play a starring role in sculpting that peachy posterior, nutrition is the unsung hero supporting those gym gains. Here’s a detailed rundown on how to eat for that enviable derrière:

1. Protein, Protein, Protein:
Your butt is largely made up of the gluteal muscles. To repair and grow these muscles after workouts, you need protein. Think lean meats (chicken, turkey), fish, eggs, dairy (Greek yogurt, cottage cheese), legumes (lentils, chickpeas), and plant-based options like tofu and tempeh. Protein shakes can also be a helpful addition post-workout.

2. Don’t Fear Carbs:
Carbohydrates are your muscles’ primary energy source. Consuming them helps in muscle recovery and growth. Opt for complex carbs like quinoa, brown rice, oats, sweet potatoes, and whole grains. They release energy slowly, ensuring sustained energy for those glute workouts.

3. Healthy Fats:
Fats are essential for hormone production, including those involved in muscle growth. Avocados, nuts, seeds, olive oil, and fatty fish (like salmon) are fantastic choices. But moderation is key; fats are calorie-dense.

4. Stay Hydrated:
Muscles (including the glutes) need hydration to function and recover. Aim to drink plenty of water throughout the day. It aids in muscle recovery and keeps the metabolic processes running smoothly.

5. Micronutrients Matter:
Vitamins and minerals play vital roles in muscle function and recovery. Leafy greens, fruits, nuts, seeds, and lean meats provide a plethora of essential micronutrients. Consider them the supporting actors in your butt-building journey.

6. Monitor Caloric Intake:
If you’re looking to build muscle (and size) in the glutes, you might need a slight caloric surplus – meaning, consuming more calories than you burn. Conversely, if you’re aiming to shed some fat while toning the butt, a moderate caloric deficit could be beneficial. Tools and apps can help calculate and track your intake.

7. Limit Processed Foods:
While it’s tempting to reach for sugary or heavily processed foods, they often lack the nutrients needed for muscle growth and overall health. Instead, focus on whole, nutrient-dense foods that support your fitness goals.

8. Post-Workout Nutrition:
After working out those glutes, it’s essential to refuel. A combination of protein and carbs within 30 minutes to an hour post-workout can aid muscle recovery and growth.

Remember, everyone’s body responds differently. It might take some time to find the perfect nutritional balance that works for you. It’s always a good idea to consult with a nutritionist or dietitian, especially if you have specific goals in mind. Tailored advice can make all the difference in achieving that dream butt!

 

Conclusion

There you have it, five exercises for a great butt. Do these, and your behind will be so good they will write songs about it. You don’t need to go totally apeshit and do all five in one session, though. Pick three of them and hit them hard, and that should have you well on your way to Bootietopia.

Exercises for a great butt