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

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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.


How To Get A Firm, Round, Lifted Butt

The three exercises will help you get the perfect round 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.


  • 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

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

  1. Joy hughes  March 21, 2017

    Love you guys. Thank you!

  2. Shirl  March 28, 2017

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

  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?

    • 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

  4. Sally  May 9, 2017

    How many times per week is this routine recommended?

    • Gale Compton  May 9, 2017

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

  5. Nikki  May 11, 2017

    What are the weights needed for?

    • Gale Compton  May 11, 2017

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

  6. m kh  May 11, 2017

    Is the weights necessary???

    • Emilia Horn  May 11, 2017

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

  7. M kh  May 11, 2017

    What is the best time to do them???

    • Emilia Horn  May 11, 2017

      Any time!

  8. M kh  May 11, 2017

    after how many weeks I should stop to practice them ?

    Thank you .. Love you all ❤

  9. Robin  May 18, 2017

    How often per week should this be done?

    • Gale Compton  May 18, 2017

      Robin, This routine can be done 3-4 times weekly.

  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.

  11. Catia  May 25, 2017

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

  12. chims  May 31, 2017

    Hello can these butt exercise be effective on 55 year olds

  13. Louisa  July 26, 2017

    I have ms (multiple sclerosis), would it help me for trying out?

    • Gale Compton  July 26, 2017

      Louisa, Please show this workout to your doctor to be sure. 🙂

  14. makaylee  September 3, 2017

    Is this workout really effective to any one person?

  15. Martha  October 1, 2017

    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

  16. Lucia zepeda  December 2, 2017

    Starting tmrw morn, can’t wait I’m 55 and adding this to my cardio excercise. Thank you!!

  17. Thecla  December 3, 2017

    I want only the lift portion to work on. Which excercise would accomplish that? Thanks!

  18. Jennifer  December 6, 2017

    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

  19. Hope  December 19, 2017

    How many times a eeek do you do this butt firming workout?

    • Jennifer Hanford  December 22, 2017

      Hi, Hope. We suggest doing this workout 3-4 times per week.

  20. Bree  January 2, 2018

    How long does it usually take to see a difference ?

  21. Ann  March 27, 2018

    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.

  22. P rinella  April 14, 2018

    Is there any way I can do donkey kicks without being on my knees? mrinella [email protected].

    • Gale Compton  April 15, 2018

      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. 🙂

  23. Ana  August 5, 2018

    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.

  24. Betti  September 12, 2018

    Hi i love Doing squats but would love Doing this 3 extercises😃what My question is is it ok for a first trimester pregnancy?

    • Gale Compton  September 13, 2018

      Betti, Good question. Please check with your doctor regarding doing this or any other fitness routine. 🙂

  25. Maria  September 23, 2018

    Do we need to drink milk protein to accelerate the results?


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