6 Butt Lifting Exercises For Stronger Glutes

6 Butt Lifting Exercises For Stronger Glutes

4 min read


02 Jul 2021

Get a natural butt lift by trying any of these fantastic exercises!

In this article:

  • Glutes Fast Science
  • Barbell Hip Thrusts
  • Barbell Squat
  • Walking Dumbbell Lunge
  • Barbell Deadlift
  • Bulgarian Split Squats with Dumbbells
  • Cable Kickback
  • Kettlebell Swing

6 Great Exercises for a Natural Butt Lift

The glutes are made up of three major muscles: the gluteus medius, minimus, and maximus.

You’ll need to work all 3 to lift and sculpt your butt!

To build a rounder and more lifted butt, training the gluteus maximus should be your focus.

Here are some of the best exercises you can do for a peachier butt.

1. Barbell Hip Thrusts

Barbell hip thrusts can better activate the upper and lower glutes than other exercises. Get ready to feel the burn!

Difficulty: Intermediate

How To:
  • Start seated on the floor, with the bench behind you
  • Place a loaded barbell over your hips. You may want to place a pad underneath the bar to avoid any bruising.
  • Lean back and press your shoulder blades & upper back into the bench
  • Push through your feet, extending your hips vertically through the bar. Avoid using the shoulder blades and feet to support your weight.
  • Push your hips up as far as possible, squeeze your butt and slowly sit back down.
Tip: Do not arch the lower back when performing this exercise. Keep the back neutral throughout the movement.

2. Barbell Squat

Athlete in gym doing barbell squats

While barbell squats are generally known to work your quads, they can also build and strengthen the glutes.

Difficulty: Intermediate

How To:
  • Start with the barbell resting behind your shoulders. Keep the chest up and the face facing forward.
  • Stand with your feet shoulder-width apart, turning your toes out a little bit.
  • Bend your knees and squat down, keeping your weight in your heels.
  • Once your thighs are parallel to the floor, squeeze your butt and stand back up.
Tip: start by squatting without the bar, then add weights when it gets too easy!

3. Walking Dumbbell Lunge

These might look easy but dumbbell lunges will tone your thighs and butt in one move!

Difficulty: Beginner

  • Stand with the feet hip-width apart, holding a dumbbell in each hand at the sides. This is the starting position.
  • Step forward with the right leg, bending the knees to go down the hips. Move down until the back knee almost touches the floor.
  • Push through the front foot's heel and stretch both knees to stand back up
  • Step forward with the back foot and repeat the lunge on the other leg.
Tip: Maintain an upright posture with the front knee kept in line with the front foot. Avoid bringing the front knee beyond the toes when coming down to prevent excess stress on your joints.

4. Bulgarian Split Squats with Dumbbells

Bulgarian Split Squats with Dumbbells GIF by Giphy

This exercise is known to activate the quads and build single-leg stability. It can also target the gluteal muscle as one lowers down into the position.

Difficulty: Beginner

How To:
  • Stand in front of a bench. Place the left foot on the bench keeping it elevated and the right foot forward.
  • Grab a dumbbell in each hand, like lifting two shopping bags. This is the starting form.
  • Lower the body down by flexing the knees and hip.
  • At the bottom of the movement, extend the knee and hip by driving through the heel to return to the starting form.
  • Switch legs and perform the exercise.
Tip: Keep a good posture throughout the exercise. Ensure that the front knee is lined with the foot to prevent unnecessary stress on the knee joint.

5. Cable Kickback

fitness woman exercising glutes via cable lift

Cable kickback zeroes in on the gluteus maximus, the muscle that gives you a perky, rounded, great-looking butt.

Difficulty: Beginner

How To:
  • Attach a leather ankle cuff to a low cable pulley and cuff the ankle with it.
  • Stand in front of the weight stack about two feet away, holding on to the frame for support.
  • Keeping the knees and hips bent and the abs engaged, slowly kick the working leg back to contract the glutes. Kick back as high as possible.
  • Slowly bring the leg forward while resisting the cable pull to go back to the starting form.
Tip: At the top of the movement, squeeze the glutes for a moment to reach peak contraction and maximum activation.

6. Kettlebell Swing

bearded athlete lifting kettlebells

Kettlebell swings combine cardio and toning! This movement can strengthen your fast-twitch muscle fibres that weaken with age.

Difficulty: Beginner

How To:
  • Bend at the knees holding a kettlebell with both hands, arms stretched down in front, with your weight in the centre.
  • Thrust the hips with force to swing the weight to shoulder height, standing up straight.
  • Squat back down and return to the starting position.

Tip: To achieve maximum glutes activation, keep the back in a neutral position, and squeeze the glutes at the top of the movement.

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