50 Butt Exercises to Sculpt Stronger Glutes

Glute Bridges and Leg Lifts

Not a fan of squats and lunges? Glute bridges (aka raising your hips off the floor while your shoulders stay grounded) are one of the best booty sculptors in disguise. By squeezing your glutes at full hip extension (when your body forms a diagonal line from your shoulders to your knees), you engage all three major muscles that make up your backside. Leg lifts work similar magic, but with balance thrown in. Because form is so crucial to getting the most out of each bridge and lift, it’s best to nail down proper form before you get creative with your workout.

25. Single-Leg Glute Bridge

Small pulses in this bridge mean big gains for your booty. Your glutes will work extra hard to maintain balance, while fully extending your hips and leg. Be sure to keep your shoulders grounded to help stabilize your body.

Butt Exercises: Bridge Abduction Exercise

Photo: Ryan Kelly / Barre Harmony

26. Bridge Abduction

Combining a bridge and leg lift, this hip abduction is all about small, controlled movements. Pressing your shoulder blades and your standing foot into the floor creates a strong base.

Butt Exercises: Hip Raise with Foam Roller Exercise

27. Hip Raise with Foam Roller

Foam rollers are usually reserved for recovery, but in this bridge, the unstable tube underfoot forces you to squeeze your glutes (and your abs!) to reach full extension and maintain balance.

28. Bridge Tap Hollow Hold

Your glutes shouldn’t have all the fun. Allow your abs to see some action with the hollow hold post-bridge, a Pilates-inspired move that fires up your core and inner thighs.

29. Chair Crunch and Butt Lift

When you don’t have a plyo box or exercise step at home, a chair will do. This compound exercise strengthens your pelvic floor and core, in addition to your glutes.

Butt Exercises: Plank Leg Lift Exercise

30. Plank Leg Lift

Every workout can always use a plank variation. In this three-legged plank, be sure to squeeze your glutes as you lift one leg two inches off the ground, and then tap it out to the side.

31. Half-Moon Leg Lifts

Keeping your foot flexed when tapping the floor will help you engage your butt muscles more. Just a few reps is all you need to feel the burn for this floor exercise.

32. Glute Bridge with Foot Tap

Perfect for beginners, this glute bridge helps you get used to balancing weight on one leg for a brief moment before bringing your foot back down. Remember to keep your butt lifted as you alternate sides.

33. Glute Bridge with Chest Press

Test your total-body strength with this bridge that also includes a chest press. (Hello, pecs, arms and shoulders!)

Butt Exercises: Hamstring Ball Curl Exercise

Photo: Pond5

34. Stability Ball Hamstring Curl

Take your glute bridges to the next level with this variation that strengthens your hamstrings. The instability of the ball and lack of surface area challenges you to move in slow, controlled movements.

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