When clients ask me as a certified personal trainer (CPT) what the best buttock exercises are, I always start with the three different muscles that make up the gluteal region: the gluteus maximus, gluteus medius, and gluteus minimus. These aren’t just about shaping the butt or derrière—they’re crucial for mobility, stability, and overall function of the lower half and the whole body.
Think about getting out of a chair, walking, or running. Each move forward or sideways uses the hips, pelvis, and trunk—with the glutes doing the brunt of the work. If you spend your day sitting excessively, these muscles can become weak, leading to trouble, increased pain, and even lower back issues. As Karen Feakes, a well-known exercise physiologist, explains: “Glutes are the biggest muscle group in the lower extremities and neglecting them makes a big difference in how you go through your day.”
Benefits of the Best Buttock Exercises
The best buttock exercises do much more than just sculpt your rump. They:
-
Strengthen the hips, gluteus maximus, and gluteus medius to stabilize the pelvis.
-
Add stability and reduce weakness that leads to trouble with everyday activities.
-
Improve flexibility in the hip, reducing increased pain in the lower back and knees.
-
Enhance explosive movements like sprinting or power jumps, making them vital for seasoned athletes.
-
Build confidence with a stronger, more toned butt.
Best Buttock Exercises for Beginners
1. Glute Bridges (Supine Bridges)
One of my favorite home workouts, bridges are a good exercise for beginners:
-
Start by lying flat on the floor with your upper back, palms flat, and arms at your sides.
-
Bend your knees and keep your feet close to your rump, heels firmly on the ground.
-
Engage your core and glutes, then raise your hips until your body forms a diagonal line from shoulders to knees.
-
Squeeze at the top for a second, then slowly lower.
-
Complete 12 repetitions, aiming for three sets.
⚠️ No arching your lower back—keep the movement controlled.
2. Fire Hydrants
This funny-looking but effective exercise targets the gluteus medius:
-
Get in on all fours, hands under shoulders, knees hip-width apart.
-
Lift the right knee outward like a dog peeing on a fire hydrant, keeping a 90-degree angle.
-
Hold for a second, then slowly lower.
-
Perform 10 repetitions per side and repeat for three sets.
It’s a critical move to wake up those deep muscles that are often not used enough.
3. Clamshells
Perfect for targeting the smallest muscle of the gluteal region, the gluteus minimus:
-
Lie on your side, knees bent, heels together, and elbow propping up your head.
-
Keeping your feet in contact, lift the top knee like a clam shell opening.
-
Hold for a second, then slowly lower.
-
Perform 15 repetitions per side, repeat three sets.
This hip-opening exercise is a good one to relieve extra pressure on the hips and build strength gradually.
Best Buttock Exercises for Intermediate Level
4. Reverse Lunges
The staple of any butt exercises plan:
-
Stand tall, each hand holding a light dumbbell.
-
Step one leg back into a lunge position, keeping both knees bent at 90 degrees.
-
Hold, then move forward back to standing.
-
Perform 12 repetitions per side for three sets.
This exercise targets the gluteus maximus, quads, and hamstrings, while enhancing stability.
5. Side-to-Side Band Walks
Great for the outside edge of the hips:
-
Place a resistance band around your ankles.
-
Stand in an athletic stance, knees slightly bent, feet shoulder-width apart.
-
Take three steps to the right, then three steps to the left.
-
Continue for five sets, keeping good tension in the band.
This gluteus medius exercise adds more challenge while building stability.
6. Hip Thrusts
An intense upgrade from bridges:
-
Sit on a workout bench with your upper back resting on it, feet flat.
-
Place a small weight or barbell across your hips.
-
Engage your glutes, push through your heels, and lift your pelvis until your body forms a straight line.
-
Hold for a second, then slowly lower.
-
Complete 12 repetitions.
For more intensity, try using a yoga ball or increasing weight resistance.
Best Buttock Exercises for Advanced Training
7. Deadlifts
Romanian and conventional deadlifts hit the gluteus maximus and hamstrings. Keep your back flat, chest up, and focus on proper hip movement.
8. Plyometric Jump Squats
Perfect for explosive movements and seasoned athletes. Start small to avoid becoming too fatigued and increase intensity gradually.
Equipment and Gym Machines for Buttock Training
-
Leg Press Machines – allow controlled weight loading, engaging hamstrings and glutes.
-
Seated Leg Press – a boon for the lower half, especially in most commercial gyms.
-
Seated Abduction Machine – isolates the gluteus medius and minimus, helping build a stronger tush.
Common Mistakes to Avoid
-
Placing less power in the glutes and too much in the quads.
-
Arching the lower back during bridges or hip thrusts.
-
Forgetting to engage the core and abs.
-
Overloading with weight without mastering form.
Creating a Glute-Focused Workout Plan
-
Goal: Aim for 2–3 butt workouts per week.
-
Sets and Reps: Three sets, 8–12 reps for most exercises.
-
Progression: Start small with bodyweight, then add weights or bands.
-
Recovery: Take rest, allow the muscles to rebuild, and avoid training while too fatigued.
Frequently Asked Questions (FAQ)
Q1: What is the single best exercise for glutes?
Many experts agree that hip thrusts and bridges are unmatched for gluteus maximus activation.
Q2: Can I grow my glutes at home without a gym?
Yes—home workouts like clamshells, fire hydrants, and bridges are effective.
Q3: Are squats enough for butt development?
Not really. Squats recruit the quads heavily, but the best buttock exercises add variety for the entire gluteal region.
Q4: How long before I see results?
With consistency—around 6–8 weeks of good work and well-rounded exercises.
Q5: Do glute exercises help with hip or knee pain?
Yes—by adding stability and reducing weakness, they can help with pain caused by excessive sitting or lack of enough use.
Conclusion
The best buttock exercises don’t just shape a stronger butt—they Strengthen the whole body, improve mobility, and reduce weakness that comes from excessive sitting. Whether you’re doing bridges at home, reverse lunges in the gym, or loading up leg press machines, the goal is the same: a healthier, stronger, and more powerful lower body.
As Feakes often says, “It’s not just about aesthetics. Training your gluteus maximus, medius, and minimus makes everything from getting up to moving around easier.”
👉 Add these top eight glute exercises to your plan and feel the big difference in how you go through your day.
