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.
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
Single Leg Glute Bridge