3 Best Exercises to Get a Firm, Round, Lifted Butt

Work smarter, not harder. To really firm, tighten, and lift your glutes, you need to target all the right muscles. This means you should do more than just squats. While squats are an incredibly effective exercise, most of their emphasis is on the thigh. Varying your exercises helps you work the different muscles that make up your glutes. The best butt exercises are those that concentrate on the butt, really targeting and strengthening those muscles.

The three exercises will help you get the perfect butt. They’re great for lifting and toning. You can follow our workout or integrate them into your own lower body routine.

What You’ll Need: a bench or step, light to medium dumbbells (5-15 lbs.), a gym mat, and a timer.

What to Do: Set your timer for 5 minutes. Perform the exercises in order with no break in between. Rest for 30-60 seconds and repeat.

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 6 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Exercises:
1. Bulgarian Split Squats – 12 on each side
2. Donkey Kicks – 40 on each side
3. Single Leg Glute Bridge – 30 on each side

Bulgarian Split Squats

Donkey Kicks

Single Leg Glute Bridge

23 Comments on "3 Best Exercises to Get a Firm, Round, Lifted Butt"

  1. Joy hughes  March 21, 2017

    Love you guys. Thank you!

    Reply
  2. Shirl  March 28, 2017

    This is just what I needed. I always felt that squats weren’t enough.

    Reply
  3. Mika  March 29, 2017

    What is the timer set for? Are we supposed to do the first round (of all three exercises) in 5 minutes and then repeat?

    Reply
    • Gale Compton  March 29, 2017

      Mika, Yes, do each exercises with the specified number of reps and repeat the circuit until the 5 minutes is up. Repeat the 5 minute routine depending on your fitness level. Beginner: 2 rounds
      Intermediate: 3 rounds
      Advanced: 6 rounds

      Reply
  4. Sally  May 9, 2017

    How many times per week is this routine recommended?

    Reply
    • Gale Compton  May 9, 2017

      Sally, 3-4 times weekly is what is typically recommended.

      Reply
  5. Nikki  May 11, 2017

    What are the weights needed for?

    Reply
    • Gale Compton  May 11, 2017

      Nikki, This routine requires medium dumbbells (5-15 lbs.). Maybe try 10 pound dumbbells, somewhere in between.

      Reply
  6. m kh  May 11, 2017

    Is the weights necessary???

    Reply
    • Emilia Horn  May 11, 2017

      No, they’re not necessary, but you can add them if you want a challenge.

      Reply
  7. M kh  May 11, 2017

    What is the best time to do them???

    Reply
    • Emilia Horn  May 11, 2017

      Any time!

      Reply
  8. M kh  May 11, 2017

    after how many weeks I should stop to practice them ?

    Thank you .. Love you all ❤

    Reply
  9. Robin  May 18, 2017

    How often per week should this be done?

    Reply
  10. Jenn  May 25, 2017

    Well detailed and nice workout plans. Not sure how well I can do some of these due to sciatica and diastisis recti. Willing to try. Thanks for sharing.

    Reply
  11. Catia  May 25, 2017

    I can’t do the Squats because of a foot / ankle injury. What can I do instead?

    Reply
  12. chims  May 31, 2017

    Hello can these butt exercise be effective on 55 year olds

    Reply

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