Must-try moves for your best butt EVER.
Let’s be honest—we all want that firm, round, lifted booty that looks just as good in leggings as it does in jeans. I’m here to tell you: it’s absolutely doable, no matter your age or fitness level. I’ve tried a lot of different lower body workouts over the years, but the three best butt exercises in this routine are hands-down some of the most effective moves for sculpting your glutes.
These aren’t just trendy TikTok moves—they’re functional, muscle-activating, glute-sculpting exercises for a lifted and toned butt, that really work. Whether you’re getting back into fitness or just want to upgrade your results, this routine hits the sweet spot: targeted, efficient, and totally doable from home. You don’t need fancy equipment—just a mat, a little space, and a willingness to feel the burn!
The best part? These exercises also help support better posture, reduce lower back strain, and improve balance. If you’re consistent, you’ll not only *see* a difference, but you’ll feel stronger and more confident in your body. I personally love sneaking this quick booty workout into my morning routine—it energizes me for the rest of the day.
Scroll down to follow along with the videos and try these at-home butt lifting workouts for women (and men too!). Let’s tone, lift, and shape those glutes together—your future butt will thank you.
Exercises To Get A Firm, Round, Lifted Butt
The three butt exercises below will help you get the booty you’ve always wanted. You can follow our workout or integrate them into your own lower body routine.
What you need: A mat or towel and a bench or step.
What to do: Complete 1 round of the exercises in order, with no break in between. Rest for 30 to 60 seconds after completing 1 full round, and repeat.
- Beginner: 2 rounds
- Intermediate: 4 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.
Bonus tip: If you want to increase the difficulty you can incorporate some dumbbells or bands for a little extra resistance.
The Moves
- Bulgarian Split Squats – 12 on each side
- Donkey Kicks – 40 on each side
- Single Leg Glute Bridge – 30 on each side
Bulgarian Split Squats
Donkey Kicks
Single Leg Glute Bridge
What did you think of these 3 best butt exercises? How do you feel? Is your bottom feeling stronger already? Let us know in the comment section!
If you enjoyed this butt workout, you may also like these booty-building routines:
- Fat-Blasting, Butt-Tightening Workout
- Get a Firmer, Rounder Butt in Only 5 Minutes a Day
- The 6 Best Exercises to Tone Your Butt
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Love you guys. Thank you!
Joy, You are so welcome. Thank you, Joy! 🙂
This is just what I needed. I always felt that squats weren’t enough.
What is the timer set for? Are we supposed to do the first round (of all three exercises) in 5 minutes and then repeat?
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
How many times per week is this routine recommended?
Sally, 3-4 times weekly is what is typically recommended.
What are the weights needed for?
Nikki, This routine requires medium dumbbells (5-15 lbs.). Maybe try 10 pound dumbbells, somewhere in between.
Is the weights necessary???
No, they’re not necessary, but you can add them if you want a challenge.
What is the best time to do them???
Any time!
after how many weeks I should stop to practice them ?
Thank you .. Love you all ❤
Hello, I recommend 4 weeks then move to a new butt routine. Here are tons of butt workouts https://skinnyms.com/category/fitness/workouts/butt-workouts/.
How often per week should this be done?
Robin, This routine can be done 3-4 times weekly.
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.
Jenn, You’re so welcome! 🙂
I can’t do the Squats because of a foot / ankle injury. What can I do instead?
Catia, Take a look at all of our Glute/Butt routines and you’ll be able to determine which routines/exercises work for your needs. https://skinnyms.com/category/fitness/workouts/butt-workouts/
Hello can these butt exercise be effective on 55 year olds
Definitely! Be sure to be consistent with your workouts and don’t stop. You can find tons of great butt plans and workouts on our site. https://skinnyms.com/category/fitness/workouts/butt-workouts/
I have ms (multiple sclerosis), would it help me for trying out?
Louisa, Please show this workout to your doctor to be sure. 🙂
Is this workout really effective to any one person?
The important thing is to be consistent. Also, check out the workouts to lift and firm. https://skinnyms.com/?s=lift+firm+butt
Hi, if I just completed the four weeks with the beginners round, what excercises would you recommend to start next? Focusing on lifting and firming butt 🙂
Thank you
Martha, Here’s some great workouts to choose from:
https://skinnyms.com/lift-and-tighten-your-butt-workout/
https://skinnyms.com/3-moves-to-a-tighter-butt/
https://skinnyms.com/5-moves-get-rounder-higher-tighter-butt/
Starting tmrw morn, can’t wait I’m 55 and adding this to my cardio excercise. Thank you!!
I want only the lift portion to work on. Which excercise would accomplish that? Thanks!
You can try our 3 Moves To a Tighter Butt workout for the lift: https://skinnyms.com/3-moves-to-a-tighter-butt/
Nice article and I will definitely work on them more I already do donkey lifts for my butt and it works I can say that What I need to do is be consistent
How many times a eeek do you do this butt firming workout?
Hi, Hope. We suggest doing this workout 3-4 times per week.
How long does it usually take to see a difference ?
Bree, It depends on the individual. For lasting changes, continue doing butt workouts 1-2 times weekly. https://skinnyms.com/category/fitness/workouts/butt-workouts/
Squats work the legs not your glutes. You need to really get deep into the glutes and isolate them with static moves. Superman move, donkey kicks and lunges with back leg elevated on bench or chair and front leg out in front. These moves isolate all the deep muscles of the glutes and are very challenging. Strong glutes = strong back and legs.
Is there any way I can do donkey kicks without being on my knees? mrinella 12@gmail.com.
Yes you can. While standing, hold to the back of a chair and do your donkey kicks. There’s usually a modified way to perform any exercise. 🙂
Will this help round the bottom of the butt? I have a big butt but I have dents of both sides of my bottom part.
Ana, There are tons of great glute workouts on the site. This one is excellent! https://skinnyms.com/category/fitness/workouts/butt-workouts/
Hi i love Doing squats but would love Doing this 3 extercises?what My question is is it ok for a first trimester pregnancy?
Betti, Good question. Please check with your doctor regarding doing this or any other fitness routine. 🙂
Do we need to drink milk protein to accelerate the results?
Maria, Not necessarily.
I’m seeing a difference, thanks, any special diet to speed it up though?
We have tons of great meal plans on the site. Depending on your diet preference, you’ll find our plans to be helpful with this routine.
What kind of exercise should i do due to an aortic aneurysm I am not allowed to use weights.
Amy, Please check with your doctor on specific exercises that are allowed.
Is this useful for butt fat ?
It’s useful for toning and lift the glutes. To reduce fat, that will require eating a healthy diet and eliminating most processes foods, drinking lots of water, and performing fat burning workouts.