10 Exercises That Helps Build Bigger Buttocks

Squats – Doing squats are one of the most common and popular workouts to help tone and build muscle in the butt. However, they can also be a bit boring… Jazz up your squat sessions by using handheld weights, doing a variation of squats (such as single-leg squats or squat kickbacks) or even doing them during another activity, such as blow-drying your hair!

For example, do a set of 20 squats and then switch it up with a set of lunges or other butt-building or hip fat workout. Be sure to do at least 15 minutes of squats per day to begin noticing results! For more advice, be sure to also check out our sample workout regimen below.

Lunges – Although lunges are mostly known for tightening and building muscles in the thighs, they also work the butt and hips simultaneously. In fact, lunges are an excellent way to work the glutes, and if you do them in different variations, such as jumping and switching legs in mid-air, this can also be a way to strengthen your core, balance, and concentration, all while helping you to work out your hips and booty.



Hip-Lift Progression – This is one of the best hip exercises to burn fat and tone the butt. It can also help relieve tension in your lower back, which is where we carry a lot of our tension. Use a soft mat, such as a yoga mat, and lie on your back with your knees bent.

Then, lift one leg, keep it straight, and carefully lift your hips towards the ceiling and your butt off the floor. Be sure to squeeze your glutes and hamstrings for the best exercise results. Be sure to do this exercise for at least 60 seconds, with 30 seconds on each leg.


Single-Leg Front Raises – This is another common workout for toning the hips, thighs, and butt. This quick exercise focuses on tightening the glutes, stretching the thighs, and even helps to improve core strength and overall balance.

Try this exercise first by focusing on lifting one leg at a time at least three inches off the floor, alternating legs. Keep your arms straight out in front of you. Then, you can add difficulty by increasing height and adding dumbbells. Do at least 8 reps for each leg.


Toe Taps – This workout works the bottom part of the butt—that loose part that never seems to go away. To do this exercise, lie on the floor with your arms by your side. Lift your feet, bending both knees up so that they are above the floor. Now, lower each leg at a time and gently tap your foot on the floor. Alternate legs for at least one minute.

Jumping Jacks – Not just for kids! Don’t laugh—jumping jacks is a great way to get your heart rate up to warm up for any workout, but they can also tone the hips and butt. Do at least 40 jumping jacks at least three times—you’ll surely feel the burn tomorrow!


Sun Salutations – Everyone needs a little Pilates in their lives—even if you want to tone up and build muscle in your butt! In fact, a simple Pilates sequence can work your entire body—even if you don’t feel like it does. Sun salutations in particular can help benefit your butt. Switching from the downward dog-facing position to lunges will stretch your butt and thighs.


Clam Digs – The rotations in this exercise are great for stretching the hips and toning the butt. You can also do this move with dumbbells to help tone and work the muscle in your shoulders for an added benefit. To do this exercise, lie on the floor on one side, and hold your head up with one arm.

Bend your knees at a 45-degree angle, and lift both your leg and arm up towards the ceiling. Be sure to keep your hips locked down to prevent from rolling backwards. Hold each rep for at least 2 seconds, and repeat for at least one minute before switching sides.

Donkey Kicks – This exercise is featured in many Brazilian butt lift workout, and is very effective in burning hip fat, shrinking your waist line, and getting the nice butt you’ve always wanted. Doing this exercise is very simple. Start on your hands and knees and pay attention to keeping your core tight and back flat. Then raise and kick one leg back, focusing on kicking your foot to the ceiling. Kick as high as you can go and lower back down. Repeat this exercise for at least 12 reps before switching legs.

Bridges – This butt and hip workout is similar to the hip-lift exercises we already reviewed, but has two parts. Lie on your back with your knees bent and your feet flat on the floor. Place a dumbbell carefully on your pelvic area. Then, rise your hips off the ground as high as you can squeezing your butt.

Be sure to keep your shoulders on the ground. Lower your hips back down but do not touch your butt to the ground. Try to do at least one set of 12 reps.