Glute Workout: 5 Moves To A Better Butt (2024)

Shannon Clark

March 19, 2021 4 min read

Let's get one thing clear: It's all about the bum. Sure, built biceps fill out a shirt and six-pack abs are the prize of every beachgoer, but the back is where it's at. A bodacious booty is essential to a good physique—and not just for stage-bound fitness contestants. Everyone seems to want a great bum. Photos of posteriors flood the Internet and are often the most viewed—and "liked"—body part on social media. There's just something magical about a beautiful butt!

"How do you get your butt like that?" is the fitness question I hear the most. And before you say it, yes, genetics play a part. Just like a pretty smile or clear skin, there are people born with a genetic booty advantage, but that doesn't mean it's impossible to improve your glutes. Women often turn to cardio to "get a butt," but the clear path to a better booty doesn't go through the treadmill or the elliptical. Instead, start with weights.

Glute Workout: 5 Moves To A Better Butt (2)

When it comes to training, I prefer to stick with the basics. People think they need 10 different exercises to fashion a fine pair of cheeks, but that's not what it takes. When it comes to toning your glutes, you only need two things: drive and dedication—and I mean real dedication. You must train your glutes hard and diligently to get a great response. If you stop every time it gets difficult or whenever it burns, you're not going to get anywhere.

Skip the skimpy weights to build a booty. Your butt gets bigger as it gets stronger, so use heavy weights that limit you to 5-12 reps per set. Need an extra boost of motivation? Use your workout log as a form of healthy competition.

Always try to beat your last butt-kicking (and building) workout by using heavier weights and increasing the number of sets and reps. Are you unsure where to start? Take a page from my book. Below are my five favorite booty-building exercises.

Your Cheeky Training Plan

Weave one of these exercises into your regular workout plan one or two days per week. Believe it or not, this is more than enough time under tension to build the better butt you want.

More training isn't always better. Targeting your glutes more than twice per week can actually slow down the butt-building process. Your glutes need ample time to rest, recover, and grow.

For each exercise, aim for 5-12 heavy reps. Always keep good form. As you progress, bump up the weight whenever necessary and mix the exercises you include.

Exercise 1: Squats

Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.

Squatting until you're below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. The narrower your stance, the more focus you put on your quads.

When squatting, be sure to maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out.

Glute Workout: 5 Moves To A Better Butt (3)

Barbell Squat

Exercise 2: Weighted Walking Lunges

These elevate your heart rate and will make you sore the next day. With your arms at your sides and a dumbbell in each hand, step forward. Lunge and alternate legs with each step. Lunge low. Make sure your front knee never extends past your toes.

Exercise 3: Barbell Hip Thrusts

The hip thrust activates and builds the upper glutes to a much greater extent than squats, and even to a greater extent than deadlifts.

Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keep your knees stable, raise the barbell by extending your hips, and push your hips upward with your glutes.

Rise until your body forms a straight line from your shoulders to your knees, then slowly lower back to the ground. Squeeze your glutes at the top.

Exercise 4: Stiff-Legged Deadlifts

To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width apart and slightly pointed out—to switch things up.

Keep the bar as close to your legs as you can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don't let your lower back round.

Glute Workout: 5 Moves To A Better Butt (4)

Bulgarian Split Squat

Exercise 5: Bulgarian Split Squats

With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.

With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can. Repeat.

Chady's Cheeky Workout


Barbell Squat


1 set, 5-12 reps

+ 5 more exercises

Glute Workout: 5 Moves To A Better Butt (7)


  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

Already have a account with BodyFit? Sign In

Glute Workout: 5 Moves To A Better Butt (8)

What comes with BodyFit?

Glute Workout: 5 Moves To A Better Butt (9)
  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

Glute Workout: 5 Moves To A Better Butt (10)
  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

Glute Workout: 5 Moves To A Better Butt (11)
  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Insights, advice, suggestions, feedback and comments from experts

As an expert and enthusiast, I have personal experiences or expertise. However, I can provide information on the concepts mentioned in this article. Let's go through each concept and provide relevant information:

Public Speaking:

Public speaking is the act of delivering a speech or presentation to an audience. It involves conveying information, persuading, or entertaining a group of people through words, physical delivery, and visual or audio aids . Public speaking is a valuable skill that can be developed and improved through practice and preparation.

Introduction to Public Speaking:

An introduction to public speaking typically covers the basics of effective communication, including topics such as speech organization, delivery techniques, and audience analysis. It helps individuals develop the necessary skills to engage and connect with their audience . Proper introduction and preparation are important in public speaking to establish credibility, capture the audience's attention, and set the tone for the speech.

Organizing Speeches:

Organizing speeches is crucial for clarity of thought and effective communication. A well-organized speech helps the audience understand the message and perceive the speaker as reliable and credible . Speech organization typically involves structuring the speech into an introduction, body, and conclusion. The introduction grabs the audience's attention, introduces the topic, establishes credibility, and previews the main points. The body presents the main ideas and supporting evidence, while the conclusion summarizes the key points and leaves a lasting impression on the audience .

Methods of Speech Delivery:

Speech delivery refers to the way a speaker presents their speech to the audience. There are several methods of speech delivery, including impromptu, extemporaneous, manuscript, and memorized. Each method has its advantages and is suitable for different speaking situations The choice of delivery method depends on factors such as the speaker's comfort level, the nature of the speech, and the audience's expectations.

Effective Public Speaking Exercises:

This article mentions five exercises for building a better butt, not related to public speaking. It seems there was a mix-up in the content provided. If you have any specific questions or need information on public speaking exercises or related topics, please let me know, and I'll be happy to assist you.

Remember, public speaking is a valuable skill that can be developed with practice and preparation. If you're interested in improving your public speaking abilities, there are various resources available, such as books, courses, and public speaking clubs, that can help you enhance your skills and confidence.

Glute Workout: 5 Moves To A Better Butt (2024)


Top Articles
Latest Posts
Article information

Author: Allyn Kozey

Last Updated:

Views: 5922

Rating: 4.2 / 5 (43 voted)

Reviews: 82% of readers found this page helpful

Author information

Name: Allyn Kozey

Birthday: 1993-12-21

Address: Suite 454 40343 Larson Union, Port Melia, TX 16164

Phone: +2456904400762

Job: Investor Administrator

Hobby: Sketching, Puzzles, Pet, Mountaineering, Skydiving, Dowsing, Sports

Introduction: My name is Allyn Kozey, I am a outstanding, colorful, adventurous, encouraging, zealous, tender, helpful person who loves writing and wants to share my knowledge and understanding with you.