13 Best Butt Exercises for Toned Glutes, According to Fitness Pros
The Ultimate Butt Workout in Under 30 Minutes
Perform these movements on their own or try them in this circuit:
- Perform each exercise for 30 seconds with a 15-second rest between movements.
- Repeat each exercise for two rounds, then move on to the next.
- Take additional rest time as needed. Follow the sequence of exercises in order.
Narrow Squat
Start by standing tall with your feet together. Inhale as you squat straight down, hips shooting back and weight in your heels. Keep your core engaged and your chest erect throughout the action. As you return to standing, exhale and clench your glutes.
Regular Squat
Begin with your feet shoulder width apart and your toes pointed forward. Inhale as you squat straight down, hips shooting back and weight in your heels. Lower your booty to parallel with your knees, making sure your knees stay over your ankles and do not track over your toes. As you return to standing, exhale and clench your glutes.
3
Slight Turnout Squat
Start with your feet slightly wider apart than a standard squat posture and turn your toes out slightly. Inhale as you squat straight down, hips shooting back and weight in your heels. Lower your booty to parallel with your knees, making sure your knees stay over your ankles and do not track over your toes. As you return to standing, exhale and clench your glutes.
4
Plie Squat
To begin, stand with your feet wider than your shoulders and your toes pointing out at a 45-degree angle. Inhale and bend your knees to drop down, focusing on pushing your legs outward while keeping your chest up and core engaged. As you return to standing, exhale and engage your glutes.
Non-Dominant Side Single-Leg Glute Bridge
Lay on your back with your knees bent, feet flat on the floor and shoulder width apart, and arms by your sides. Engage your core, draw your belly button in to your spine, and contract your glutes as you push your hips up until they form a "bridge," or a level surface from your chest to your knees. Lift your non-dominant leg straight up into the air from this posture. Before descending back down, squeeze the glutes for a second.
Dominant Side Single Leg Glute Bridge
Lay on your back with your knees bent, feet flat on the floor and shoulder width apart, and arms by your sides. Engage your core, draw your belly button in to your spine, and contract your glutes as you push your hips up until they form a "bridge," or a level surface from your chest to your knees. Lift your dominant leg straight up into the air from this posture. Before descending back down, squeeze the glutes for a second.
7
Narrow Double Leg Glute Bridge
Lay on your back with your knees bent, feet flat on the floor, and arms by your sides. For this glute bridge variant, glue your legs and feet together. Engage your core and glutes as you push your hips up, resting for a moment at the peak before gently descending with control.
8
Wide Double Leg Glute Bridge
Lay on your back with your knees bent, feet flat on the floor, and arms by your sides. For this glute bridge version, place your feet wider than shoulder width apart and press your knees outward rather than inside. Engage your core and glutes as you push your hips up, resting for a moment at the peak before gently descending with control.
9
Alternating Front Lunges
To begin, stand tall with your feet hip width apart, core engaged, and chest elevated. Step forward with your right foot and drop your knees until they are both bent at a 90-degree angle. To return to the starting position, push off with your front leg. Rep the exercise, except this time step your left foot forward instead of your right. Alternate for the remaining 30 seconds.
10
Alternating Side Lunges
Stand with your feet hip-distance apart. Maintain a high chest and step your right foot out as far as possible. Sink into a squat on one side by pushing the booty back. Return to a standing position by engaging your glutes. Repeat on the opposing side and alternate for the entire 30 seconds.
11
Alternating Reverse Lunges
To begin, stand tall with your feet hip width apart, core engaged, and chest elevated. With your right foot, take a step back and bend both knees, lowering until your knees are both bent at a 90-degree angle. To return to the starting position, push off with your rear leg. Rep the exercise, but this time take a stride backward with your left foot. Alternate for the remaining 30 seconds.
12
Bent Knee Glute Kickback
Begin by placing your forearms and knees on a non-slip rug or cushioned mat. The core is activated, and the lower abs are brought in. As you kick your left foot to the sky, keep your left leg bent and foot flexed. Lower yourself back down with control. Finish this exercise for two rounds on the right side before repeating on the left side.
13
Clamshells
How to: Lie down on your side with your head, hips, and heels in one continuous plane.To steady your body, place your fingers on the floor in front of you and bend your knees in front of you. Float your upper knee up to your hip, then descend back down, keeping your feet locked together. Finish this exercise for two rounds on the right side before repeating on the left side.
