8 Butt-Lifting Exercises for Sculpted Glutes at Home
Build firmer muscle tone and enhance posture with simple routines you can do anywhere.
Dreaming of a firmer, rounder, and more lifted backside? Adding targeted glute exercises to your workout can help you build strength, improve posture, and enhance athletic performance—all while sculpting your silhouette. Consistency is key: aim to incorporate these butt-lifting movements into your routine 2–3 times per week and pair them with proper nutrition for best results.
Why Focus on Glute Strength?
Your gluteal muscles, comprised of the gluteus maximus, medius, and minimus, are some of the body’s largest and most powerful muscles. They stabilize your hips and pelvis, support proper posture, and power movements like walking, running, squatting, and jumping. Strengthening these muscles not only enhances your physique but also reduces the risk of injury and supports overall fitness performance.
- Improves posture and core stability
- Reduces back and knee pain
- Enhances athletic abilities (jumping, running, lifting)
- Boosts metabolic health by increasing muscle mass
How to Use This Butt Workout
Perform these eight exercises as individual moves in your current training plan or create your own glute circuit by completing each exercise for the recommended repetitions and sets. Warm up with five to ten minutes of light cardio, and always focus on controlled, deliberate form rather than speed.
- Beginners: Start with one round of each exercise, resting 30–60 seconds between moves.
- Intermediate/Advanced: Complete 2–3 rounds of the entire circuit with 1 minute rest between sets.
1. Plié Jumps
Targets: Glutes, quadriceps
Equipment: Body weight
- Start by performing 20 jumping jacks as a dynamic warm-up.
- On the last jack, land softly in a deep squat with toes turned out and knees above your ankles.
- Explosively jump up, bringing feet and knees together, then lower directly into a chair (regular) squat position.
- That sequence is one full rep. Rest or march in place for up to a minute after each round.
Sets & Reps: 3 sets of 10 reps (rest 1 minute between sets)
Trainer Tip: Keep your chest lifted and your core braced during both phases of the jump to maximize glute engagement and control.
2. Side Lunge
Targets: Glutes, quadriceps
Equipment: Body weight
- Stand tall, feet together, arms at your sides.
- Step your right foot to the side, bending your right knee to roughly 90 degrees as you push your hips back into a side lunge.
- Support yourself by lightly resting hands on your right quad (above the knee). Your left leg should stay straight, toes pointing diagonally outward.
- Return to standing position by pressing through your right heel and repeat all reps before switching sides.
Sets & Reps: 2 sets of 20 lunges per leg
Trainer Tip: Concentrate on shifting your weight into your glute as you lower into the lunge. Avoid letting your knee collapse inward to protect your joints.
3. Rainbow Glute Raises
Targets: Glutes
Equipment: Body weight
- Start on all fours in the tabletop position.
- Straighten your right leg and engage your core.
- Lift your right leg in an arc motion (like a rainbow) at hip level, sweeping it over your left heel to lightly tap the floor.
- Return to hip height and tap the floor again on the right side. Each arc counts as one rep.
- Complete all reps with one leg before switching.
Sets & Reps: 2 sets of 20 rainbows per leg
Trainer Tip: Avoid arching your back. Focus on slow, controlled leg movement to truly activate the glutes and minimize lower back strain.
4. Jumping Lunges
Targets: Glutes, quadriceps
Equipment: Body weight
- Stand with feet together and hands on hips.
- Jump straight up, then land in a lunge with your right knee over your ankle and left leg extended behind you.
- Explosively jump again, switching legs mid-air, and land in a left lunge.
- Continue alternating lunges with each jump.
Sets & Reps: 3 sets of 10 alternating lunges
Trainer Tip: Land softly on the ball of your foot each time to protect knees and increase intensity for your glutes.
5. Suitcase Squat
Targets: Glutes, quadriceps
Equipment: Light dumbbells (5–15 lbs recommended)
- Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Squat down deeply, touching the dumbbells to the floor next to your feet while keeping your chest up and back straight.
- Drive through your heels to return to standing, then curl the dumbbells up to your shoulders for a biceps curl at the top.
- Lower dumbbells back to your sides and repeat.
Sets & Reps: 3 sets of 20 reps
Trainer Tip: Concentrate on pressing through the mid-foot to heel and engaging glutes at the top of the squat for extra lift.
6. Bridge Triceps Skull Crushers
Targets: Glutes, quadriceps, triceps
Equipment: Light dumbbells (5 lbs recommended)
- Lie on your back, knees bent and feet hip-width apart, holding dumbbells above your chest with palms facing in.
- Lift your hips off the floor, forming a bridge by squeezing your glutes.
- While holding the bridge, extend your right leg so it’s parallel to the floor.
- Bend your elbows to lower the dumbbells beside your ears (like a skull crusher), keeping your elbows hugged in.
- Raise the weights back up and return your extended leg. Complete all reps, then switch legs.
Sets & Reps: 2 sets of 20 reps per leg
Trainer Tip: Focus on keeping hips elevated and glutes tight throughout the movement for maximum glute activation and bonus triceps strengthening.
7. Fire Hydrant
Targets: Gluteus medius, gluteus minimus
Equipment: Body weight
- Start on all fours in tabletop.
- Keeping your knee bent, lift your right leg out to the side, pausing once your thigh is parallel to the floor.
- Lower your leg with control. Repeat all reps on the right, then switch sides.
Sets & Reps: 2 sets of 20 per side
Trainer Tip: Move slowly and keep hips square to the floor. This isolates the outer glutes and stabilizers for improved hip strength and shape.
8. Curtsy Lunge
Targets: Glutes, quadriceps
Equipment: Body weight
- Stand with feet hip-width apart, hands at your hips or in prayer position at your chest.
- Step your right foot diagonally behind your left leg, lowering into a cushioned curtsy lunge. Your left knee should bend and your right knee should hover just above the floor.
- Return to starting position by pushing through your left heel.
- Complete all reps on the right before switching sides.
Sets & Reps: 2 sets of 15 reps per leg
Trainer Tip: Keep your chest lifted and core engaged as you cross your leg back to maximize glute and inner thigh recruitment.
Sample Glute-Boosting Routine
Here’s a suggested weekly plan for toning, lifting, and strengthening your glutes:
- Day 1: Plié Jumps, Side Lunges, Rainbow Glute Raises, Bridge Skull Crushers
- Day 2: Cardio or Full-Body Workout
- Day 3: Jumping Lunges, Suitcase Squats, Fire Hydrants, Curtsy Lunges
- Day 4: Rest or Light Activity
- Repeat or adjust to your schedule and fitness level
Gear and Modifications
- No dumbbells? Use water bottles, resistance bands, or stick with bodyweight for all moves.
- Joint discomfort? Skip jumps and try static versions (e.g., stationary lunges, regular squats).
- Want more challenge? Slow down the eccentric (lowering) phase or add a resistance band above your knees for squats and fire hydrants.
Form and Safety Tips
- Always perform a light 5–10 minute warm-up to increase blood flow.
- Keep your knees above your ankles and avoid letting knees cave inward on squats and lunges.
- Engage your core and avoid arching your lower back.
- Progress at your own pace and listen to your body to prevent overuse injuries.
- Consult a fitness professional if you have any health limitations or injuries before beginning a new exercise program.
Glute Exercise Comparison Table
| Exercise | Primary Target Muscles | Equipment |
|---|---|---|
| Plié Jumps | Glutes, Quads | Body weight |
| Side Lunge | Glutes, Quads | Body weight |
| Rainbow Glute Raise | Glutes | Body weight |
| Jumping Lunges | Glutes, Quads | Body weight |
| Suitcase Squat | Glutes, Quads | Light Dumbbells |
| Bridge Skull Crushers | Glutes, Quads, Triceps | Light Dumbbells |
| Fire Hydrant | Glute Medius, Minimus | Body weight |
| Curtsy Lunge | Glutes, Quads | Body weight |
Frequently Asked Questions (FAQs)
Q: How many times a week should I do glute exercises?
A: For optimal results, aim for 2–3 focused glute sessions per week, leaving at least 48 hours of rest between intense workouts to allow for muscle recovery and growth.
Q: Do I need equipment to lift my butt?
A: Most butt-lifting exercises can be performed using just bodyweight, but adding light dumbbells or resistance bands can accelerate strength and muscle gains.
Q: How long does it take to see results?
A: You may start to notice improved strength and shape in your glutes within 3–4 weeks of regular training, but visible changes may take 6–8 weeks, depending on consistency, nutrition, and genetics.
Q: Can these exercises help reduce cellulite?
A: While spot reduction is not possible, strengthening and growing glute muscles can help tighten the area and reduce the appearance of cellulite as part of an overall healthy lifestyle.
Expert Tips to Maximize Your Glute Gains
- Prioritize quality over quantity—use slow, controlled repetitions rather than racing through the movements.
- Focus on the mind-muscle connection: visualize squeezing and lifting your glute muscles during each rep.
- Avoid overtraining. Aim for at least one full day of rest between tough butt workouts.
- Combine these exercises with healthy nutrition, sufficient protein, and overall lifestyle habits for best results.
Incorporate these varied, expert-approved exercises into your weekly training plan for a strong, rounded, and lifted butt. Your glutes are essential to every step and squat—give them the sculpting attention they deserve!
References
- https://www.youtube.com/watch?v=5r-liFTy64E
- https://www.youtube.com/watch?v=Xy8Vy5ne_1E
- https://www.prevention.com/fitness/workouts/g39227139/best-exercises-workout-lift-butt/
- https://theprehabguys.com/the-best-glute-exercises-and-why/
- https://www.prevention.com/fitness/workouts/a62828426/denise-austin-fit-over-50-moves-to-lift-your-booty-instagram-video/
- https://www.youtube.com/playlist?list=PLzB7BYtdwWf7n84RO6qXEHuzdicFvQdn6
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