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The 12 Best Butt Exercises To Firm Up And Round Your Backside Into Bubble Butt Form

Posted by on Sep 29, 2013 in Butt, Exercise Lists, Featured Article, Legs, Muscle It UP | 25 comments

 

Butt Exercise 4: Dumbbell Sumo Squats

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How to: 
Video Demo — Dumbbell Sumo Squats

 

Stand up tall with a wide stance — one step out from shoulder-width — and hold a dumbbell or kettlebell in between your legs (1). Draw your shoulders back, maintain a flat back, and slowly squat down until your quads are parallel with the floor (2).

Use your core and a strong lower back to resist hunching forward. Powerfully contract your butt, press through your hamstrings and heels, and return back up to start (1). Your heels drive the ascension — NOT your toes.

 

 

Butt Exercise 5: Barbell Reverse Lunges

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How to:
Video Demo — Barbell Reverse Lunges

 

Stand tall with a barbell loaded on your back. Tighten your core, draw your shoulders back, and stagger your feet so that your left leg is in front of your right (1). Take a step backwards with your right foot and lunge down until your knee is slightly above the floor/left quad is parallel to the ground (2).

Powerfully press through your heel and glutes, and explosively ascend back up to starting position (1). Repeat a full set with your right side and then switch to the left.

For more info, refer to our full how-to write up here – UberExercise: Barbell Lunges.

 

 

Butt Exercise 6: Single Leg Romanian Deadlifts

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How to:
Video Demo — Single Leg Romanian Deadlifts

 

Stand up tall with a dumbbell/kettlebell in your right hand. With a slight bend in your left knee, maintain your balance, kick out your right leg, and slowly lean forward until your torso is parallel with the floor — all of the pressure should sit behind your left hamstring and butt cheek.

Hold the stretch for 1s and powerfully drive up through your left heel into a full stand. Repeat a full set with your left side and repeat for the right.





 

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Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

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  • Justine

    Definitely doing this workout on my next leg day! Thanks Bryan

    • https://www.leanit-up.com/ Bryan DiSanto

      Very welcome!

      • Tanya

        How do I modify these as I’m not already fit? I’ve only been on my weight loss / strength training journey for about a month and still have 75 pounds to go.
        Thanks
        Tanya

  • lauren haulpa

    I love the info on this site it’s really informative,but if you want to know how to get a bubble butt then you should go to this site, http://togetabiggerbutt.net

  • morningcoffee

    Good list of butt exercises…

  • bored@wizerk

    Thanks that was alot of help.

    • Michael Scott

      “A lot” is two words, buddy!

  • Deborrah

    I’m trying to develop an exercise program for myself at home. I don’t have the money to join a gym at the moment. I’m 30 pounds over weight. I’ve changed my eating habits, it wasn’t that it was bad I wasn’t eating enough.
    Making some changes in my life, one is getting my body back in shape, to feel good about myself was again.
    I see the exercises, questions? Do you see results after two weeks? Do you need to workout for hours a day to see results.

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Deborrah —

      Absolutely not to both. Not to discourage you, but to see anything tangible it takes times and patience. You’ll definitely see minor jumps + difference in energy levels, but I’d say 1-2 months is a realistic time frame for real change to start. Make it a habit, stay consistent, focus on your diet, and the results will pile up.

      Shoot for 30mins – 1 hour per workout. If you’re being efficient and working hard, no more than that is necessary. I’d recommend working out at least 3-4x per week.

      • Deborrah

        Hi Bryan

        Thanks for getting back to me. I appreciate your honesty. Yes, I had planned to workout no less than 3 times a week. I will be joining the YMC, thanks to a good friend. I will start with the water aerobics and exercises targeting certain areas.

        Again, thanks for the encouragement.

  • scoutsan

    Is there a way to download these to my iphone to help me in the gym

  • Amelia C

    Would it be a good idea to do a lower/upper split with a glute day in between? (Example: lower, upper [& abs], glute, upper [abs], lower) Would 3-4 sets or 8-15 reps of about 8 of these exercises (for glute day) be ideal for increasing glute size?

    • https://www.leanit-up.com/ Bryan DiSanto

      No way. Just incorporate a few glute-specific exercises into your leg training. Stick with squats and lunges as a foundation, and then accessorize around it with 1-2 glute exercises.

  • JamesP

    This woman’s muscles are too big to be considered feminine. But better to be muscle than fat, keep up the good work ladies.

    • kixxxers

      Jealous? I wanna know what you like…

      • kixxxers

        look like

    • MT

      No, the legs belong on a woman so they are “feminine”. Women can grow muscle too unless you missed that part of biology.

    • Another guest

      Good thing they have you to set the record straight, right?
      Haters gonna hate.

  • Bidi Biderman

    zvonkop.tk

  • Terell Stix Jordan

    Nice.. to also help get the body looking right i found the best all natural supplements here at http://www.amway.com/Tjordan

  • Chrissie Gregory

    I would recommend the deadlifts and lunges for the pert butt and the women look great! I definately will be following this plan to look fab for my beach holiday. Another fantastic butt workout is the “Brazil Butt lift” which is available from http://www.beautiesways.co.uk.

  • WombatGrunt

    So all 12 exercises are to be done every time, or do you recommend that we do 3 each day? I ask since it’s spilt into 3 on 4 pages. Also, is it counterproductive to work the glutes daily? I’ve heard that this is the case with arm and leg resistance workouts, but abs can be worked everyday. I don’t know what the rule is for booty, though. Thanks.

  • cierra

    so it can be every know and then or everyday

    • at

      what??

  • cooper

    Squats rule —- they burn more calories than any other exercise

    http://www.goodshealthnfitnessreviews.com/

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