The 5 Best Butt Exercises for Strong and Toned Glutes
Want stronger and toned glutes? There’s nothing wrong with wanting a nice butt. In fact, it’s beneficial to have strong glutes.
Building stronger gluteal muscles can lead to better posture, athletic performance, and reduced risk of injury.
Simply, it improves everything from your mobility, strength, and flexibility, to your range of motion.
Your glutes and hamstrings are responsible for rotating, extending, and abducting your hips. It is essential that you strengthen your glute muscles so you can perform those daily functions without injury.
Gluteals together with the hips and core also help support the lower back during lifting and pulling, keeping you safe during workouts.
In this article, I’ll introduce the 5 best butt-building exercises. These moves will do more than just make your backside look perky.
They strengthen your entire posterior chain and lower body.
These five moves recruit all three glutes muscles and engage them from different angles with varying tension.
If you are looking for an all-around butt workout routine for firmer, rounder behind that also benefits your performance, this is it.
1. Reverse Lunge
Compared to a standard lunge, the reverse lunge places less stress on the knees.
It is a great exercise for increasing flexibility, stability, and strength in your lower body.
The reverse lunge also effectively tones your glutes and shapes the thigh muscles.
How to do a reverse lunge
- Stand upright with your hands at your hips. Contract your abs and take a large step backward with your left foot.
- Maintaining your balance, lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
- Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
- Switch sides and repeat.
2. Glute Bridge March
The marching glute bridge is a dynamic variation of the classic glute bridge.
As you hold your glutes and hips at the top, you alternate between the right and left leg to test out your balance and strength.
It’s a great advancement from the original glute bridge and adds more challenge to your stability.
How to perform a marching glute bridge.
- Start on your back and rest your hands by your sides with palms facing up. Bend your knees, so your feet are flat on the ground.
- Brace your core and lift your pelvis up by pressing your heels into the ground. Your shoulders, glutes, and knees should form a straight line.
- Hold your bridge position while you lift one knee toward your chest. Pause at the top for a second and bring it down to the starting position. Switch sides and repeat. That’s one rep. Keep alternating sides until you complete 8-10 reps.
3. Kettlebell Squat
This move tones the glutes, quads, and hamstring. It also challenges your entire core and back. Holding the kettlebell in front of your chest like this will work more muscles and help challenge your balance.
How to do a kettlebell squat properly
- Stand with your feet wider than shoulder-width apart and toes pointing forward. Hold a heavy kettlebell in front of you with palms facing toward you.
- Keeping your chest lifted, squat until your thighs are parallel to the ground. Pause, and press through your feet to rise to return to the starting position. Repeat. Do 20-25 reps.
4. Kettlebell Romanian Deadlift
This exercise helps strengthen the glutes, hamstrings, and lower back.
It’s one of the most effective exercises for your glutes.
This exercise is also a unilateral move that trains each leg independently. If you have a muscle imbalance, this is a great way to address that and strengthen each side of your lower body individually.
How to do a Kettlebell RDL
- Grasp a kettlebell by the handle with a double overhand grip and assume a hip-width stance.
- Begin the RDL by pushing your hips back and hinging forward until the bar is just below knee height.
- Drive through the whole foot and focus on pressing into the floor.
- Return to the starting position and repeat for the desired number of repetitions.
5. Kettlebell Bulgarian Split Squat
This squat variation is one of my favorite butt exercises of all time. The Bulgarian split squats work your butt, thighs, hip muscles, and hamstrings. Here’s how to perform it correctly.
How to do a Dumbbell Bulgarian Split Squat
- Stand in front of a sturdy bench. Get into a split stance position while holding dumbbells by your side with a neutral grip.
- Place the back foot on a bench to elevate and adjust the foot to make sure it’s secured in its placement.
- Lunge down by bending the front knee, letting the back knee come down close to the floor.
- Push through the front foot. Straighten the knee as you return to the starting position.
- That’s one rep. Complete 10 reps and switch sides. Complete 10 reps on the other side. That’s one set. Complete 2-3 sets.
There you have it! The only 5 exercises you need to strengthen and tone your glutes. Aim to perform these exercises 2 to 3 times per week for the best results.