Fitness Lifestyle 

Top Exercises For a Great Butt


Obviously squats is going to be first on the list, it the most universally known exercise when it comes to getting that bum to die for, as well as that, it is such a diverse way to exercise as it can be done in so many different ways:

Barbell – Done with a barbell…duh. This one allows you to hit both the glutes and the hamstrings at the same time.
Goblet –  Done with a dumbbell or kettlebell at the chest while squatting, this style gives a lot of debt within the exercise.
Bottoms – Up – (Also known as the Anderson Squat), in this one you are only really doing the second half of the squat.
Bulgarian Split – (Also known as the rear-foot elevated squat) this style can be done with dumbbells, goblet style or with barbells.


Similar to the squat this one also had variations in which it can be performed, meaning you can add a bit of spice into your life, even if it is just in the gym. That dream bum awaits, as long as you remember to squeeze those glutes.

Conventional & Sumo – This is a total body movement but seriously effective to building up those glutes and hamstrings, mainly because you are able to use heavy loads. Both conventional and sum are as effective as each other.
Single Leg – Great for isolation training, as it works out one leg at a time, giving a great way to build up strength and stability.

Hip Thrusts

While a rather sexual looking action, this one is amazing for your butt-building.

Barbell Hip Thrust – This hip thrust involves placing your shoulders on a bench, with a loaded barbell over your hips. Done in a controlled way using your glutes to progress gradually. Then once you mastered it, you can start using resistance – the barbell

Single Leg Hip Thrust – It is one of the best bodyweight exercise compared to a weighted exercise. Similar to the barbell, your shoulders must be placed on the bench, feet firmly on the ground. Then extend one leg straight out, keeping the other on the floor, and thrust out driving the second leg into the floor and squeezing your glutes when you get to the top.

A post shared by Matt Ogus (@mattogus) on


While lunges are mainly thought of as the quad-dominant exercise, the glutes are very heavily involved in helping you return to the standing position. Lunges can be done in a variety of ways

Bodyweight – Place your hands on your hips, and stand with your shoulders pushed back, step forward and bend your knee until its at a 90degree angle, pause, and push into the starting position. Repeat.
Goblet Reverse – While holding a dumbell, step backwards into lunge position until your knee is at a 90degree angle, then repeat with other leg.
Cross Behind – With 2 dumbells, placed at arms length down your sides, Step forward and to the side so that your lead foot ends up in front of your back foot. Lower your body until your front knee is bent at least 90 degrees, step back and repeat with your other leg.

Kettlebell Swings

Similar to the deadlift in movement terms, the kettlebell swing is great for hitting the glutes, as well as the entire posterior chain, and teaching the hip hinge.
Standing with your feet slightly wider apart than you would for a squat, bend your knees slightly, put the weight between your legs and swing it forward using your hips to thrust forward.

For all of these exercises, its best to do 8-12 reps, in sets of 3, doing over 12 reps turns it into cardio over a muscle workout.

You Might Like These!!

Leave a Comment