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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 10: Dumbbell Lunges

How to:
Video Demo — Dumbbell Lunges

 

Stand tall with two dumbbells (1). Take one large step forward with your left leg and lunge down until your thigh is parallel with the floor; your left knee should be slightly above the floor (2). Maintain a flat back and strong posture throughout.

Contract your butt and hamstrings, press through your left heel, and drive up into standing position (1). Repeat a full set with your left leg, switch sides, and repeat for the right.

 

 

Butt Exercise 11: Kettlebell Swings

How to:
Video Demo — Kettlebell Swings

 

The kettlebell swing squat is a high intensity, fast-paced movement that epitomizes full-body fat incineration. The butt initiates and dominates the bottom half of the motion; the shoulders — in particularly the front deltoid — and arms provide the closing power at the top.

Start in a low, wide squat position with kettlebell in between your feet (1). With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and swing the kettlebell upwards with two hands until it’s in-line with your face (3).

Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep.

 

 

Butt Exercise 12: Barbell Squats

How to:
Video Demo — Barbell Squats

 

You didn’t think we forgot about dull, boring, uncolorful barbell squats did you? They’re not exciting, but they’re crazy effective when it comes to blasting the backside and stimulating butt growth — they’re the undisputed king of leg, AND butt exercises.

Stand shoulder-width apart with a barbell across your traps (1). Stick out your butt, maintain a flat back, and lower down until your thighs are parallel with the floor (2). Drive up through your heels and return up back to start (1).





 

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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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