A customizable booty workout that is perfect for YOU!
Life gets busy. Between work, school, family responsibilities, and social obligations, it can be a serious challenge to try to fit in a workout. When you do get a chance to get your sweat on, there’s no time to waste on exercises that don’t really do much. Your time is precious, so you might as well use the most effective workout moves available! This is where the 5 best butt exercises to sculpt a firmer booty come in! Use them to optimize your time and get the most out of your workout!
The “Best” Exercises Vary from Person to Person
We understand that everyone is at a different fitness level. What works for some may be too challenging for others. With these differences in mind, we’ve included modifications for the 5 best exercises for your butt, so that there’s literally an option for everyone!
Need to start with a simple exercise? Perform the beginner move! Want to make it more challenging? Try the second option! Of course, you can switch between beginner and advanced moves at any time, too. Your goal is to work towards completing this butt workout using all of the advanced exercises, and you should also gradually add (and then increase) resistance as you progress.
Adding resistance to any exercise challenges your muscles. When it comes to butt exercises, this additional resistance will lead to a stronger, firmer, rounder bottom! And after all, that’s why we’re here, isn’t it?
5 Best Butt Exercises to Sculpt a Firmer Booty
Before you get started, you will need at least one pair of dumbbells and a timer. The timer on your phone will work great and will help you keep track of your rest times. The amount of weight you use is totally up to you, but we recommend a moderately-heavy pair of dumbbells, if possible.
If you are going to perform the more difficult versions of the exercises below, you will also need a chair, bench, or step, and a towel or yoga mat for the floor exercises.
We’ve included instructional videos at the bottom of this post for each of the exercises to help you understand proper form. Once you’re ready to get to work, simply perform the number of designated reps and sets for each exercise before moving on to the next! For best results, perform this workout three times per week.
Beginner Exercise: Squats
Advanced Exercise: Bulgarian Split Squats
Perform 3 sets of 10 reps with 30 seconds of rest in between each set. If performing the advanced exercise, this will be 10 reps per leg. You can do each of the exercises with or without dumbbells. For squats, hold the dumbbells at your shoulders. For split squats, hold them down at your sides.
Beginner Exercise: Glute Bridge
Advanced Exercise: Single-Leg Hip Thrusts
Perform 3 sets of 15 reps with 30 seconds of rest in between each set. If performing the advanced exercise, this will be 15 reps per leg. You can perform either of these exercises with or without dumbbells. If you choose to add resistance, hold and rest one or both dumbbells at your hips. Squeeze your glutes and hold at the top for 3 to 5 seconds.
Beginner Exercise: Dumbbell Deadlifts
Advanced Exercise: Single-Leg Dumbbell Deadlifts
Perform 3 sets of 10 reps with 30 seconds of rest in between each set. If performing the advanced exercise, this will be 10 reps per leg. Hold both dumbbells for the beginner exercise, and one or both dumbbells during the advanced exercise. If you hold one dumbbell for the single-leg deadlifts, hold it on the opposite side as the leg that is planted on the ground. This will keep your hips in the proper position.
Beginner Exercise: Alternating Reverse Lunges
Advanced Exercise: Alternating Walking Lunges
Perform 3 sets of 20 reps (10 per leg, alternating legs with each rep) with a 60-second rest in between each set. Both of these exercises can be performed using just your own bodyweight or holding dumbbells down at your sides. Remember to push up through your heels to really target your glutes!
Beginner Exercise: Bodyweight Donkey Kicks
Advanced Exercise: Donkey Kicks with Resistance
Perform 3 sets of 15 reps per leg with 30 seconds of rest in between each set. If you choose to do the advanced version of this exercise, place and hold one dumbbell behind the knee of your working leg. Squeeze and hold at the top of each rep for 3 to 5 seconds.
Instructional Videos for Each Version of Butt Exercises
Bulgarian Split Squats
Single-Leg Hip Thrusts
Single-Leg Dumbbell Deadlifts
Alternating Reverse Lunges
Alternating Walking Lunges
Bodyweight Donkey Kicks
Donkey Kicks with Resistance
Which one of these best butt exercises to sculpt a firmer booty did you feel the most? Do you have a favorite butt exercise? Share your thoughts with us in the comment section, below!