Okay, so it’s time to get that butt in shape. You might be wondering about the best butt exercises to do at home and you’re in luck because many of the best butt exercises that strengthen and tone your backside can be achieved without an expensive gym membership. If you’ve been neglecting that peach, it’s time to make her even juicier!
Not only will these at-home butt exercises give you a solid behind, but they will also strengthen your lower back, thighs, and legs. The muscles in your butt (comprising of the gluteus minimus, gluteus medius, and gluteus maximus) are some of the strongest and largest in the entire body. That means that dedicating a portion of your workout to making them stronger will improve your body’s overall health and agility. Let’s take a look at some of the best butt exercises that you can perform from the comfort of your own home!
Check Out the 25 Best Butt Exercises Below!
Squat It Low
It would be impossible to present a list of the best butt exercises at home without discussing the squat. Squats are the most effective and least intense way to tone your butt. In fact, the majority of the exercises on this list are a form of squat!
Dumbbell Squat & Press
This move is one of the best thrusting exercises that engages the glutes and strengthens your arms. With a dumbbell in each hand, squat low with the weights resting on your shoulder. Stand from the squat and press up, lifting the weights overhead.
You can perform this butt exercise with or without weights. Simply step your right forward foot forward and bend those knees to lower yourself down into a lunge. Stop when both legs form 90-degree angles. Press through your right heel to stand back up and step that left foot forward so that you are lowering into a lunge.
Bulgarian Split Squat
Make your split squat even more engaging with a block or ball (or a random piece of furniture in your home). Balance one foot on the object and then squat so that your other foot points forward and your leg forms a 90-degree-angle. This is one of the best butt exercises that also engages your core.
Single Leg Deadlift
You can do this exercise with or without weight(s) and it’s a great option to engage not only your butt but also your entire core and legs. Start from a standing position and lean forward, lifting your leg behind you until it’s parallel with your body.
Supported Leg Deadlift
Who doesn’t need a little support from time to time? This is one of the best butt exercises to start out with and all you need is something to help you balance when you do your single leg deadlifts.
Ball Hip Thrusts
If you don’t have a stability ball, this is one of the best butt exercises that you can do using your couch. Rest your shoulders on your ball (or couch) and lean into it so that you can easily thrust your hips directly up before lowering your hips back down and repeating.
Step It Up!
You can do this with an exercise block or just use a stair or low stool. Simply step onto the box and plant your right foot. Then, lift your left as if you are about to take a very big step so that your knee rises about your waist. Reverse the movement and repeat and you’re doing one of the best butt exercises!
Lateral Step & Squat with a Band
Begin by standing with a resistance band wrapped around your thighs with your feet under your hips. Take a big step to the right, then bend your knees, sit deep, and lower until those thighs are parallel to the floor. Engage those glorious glutes and press back up through heels to return to the starting position.
We are about to take you through some variations of one of the best butt exercises ever. A glute bridge is achieved by laying down and putting your feet flat on the floor. Place your arms to your sides. Engage your core and glutes to lift your hips upward toward the ceiling. Lower and repeat!
Single-Leg Glute Bridge
Once you’ve mastered the glute bridge, take it to the next level! Start in the same position as you would a normal glute bridge, then, lift your right leg so that your entire right leg is parallel to your left thigh. Now, engage that booty and lift your hips forward. This is a tough one but it is one of the best butt exercises that strengthens your lower back (and just about everything else!).
Glute Bridge March
Start by doing a standard glute bridge. Once your hips are raised in the air, raise one knee toward your head, lower it, and repeat with the alternating leg.
This one is trickier than you might think. You will need to engage your core and glutes for stability and balance. Essentially, you are doing a glute bridge but instead of your feet being planted on the floor, you place them on a stability ball before you lift your hips.
Stand with feet shoulder-width apart. Put your hands behind your head and bend forward, pressing your butt back. You want to bend forward until your torso is parallel to the floor. It’s one of the best butt exercises that is also low impact. You can also do this exercise with a weight in each hand, resting on your shoulders.
The Isometric Squat
An isometric squat is simply a squat in which you want to squat down into position and hold yourself there for about thirty seconds before standing upright again.
Start on all fours, then press up through your sole to kick that leg straight up until the knee is in line with hips and parallel to the floor. This exercise can also be done with a weight tucked in the crease behind your knee.
Lunge and Hold
Do a standard lunge so that your right thigh and left shin are parallel to the ground. It’s a standard forward lunge but you just to hold that lower position for up to thirty seconds before returning to a standing position. It’s one of the best butt exercises you can do absolutely anywhere. Do them while you’re on the phone or waiting in line. The world’s your (lunging) oyster.
Single-Leg Squat with a Box
You can do this with a box or simply use a chair in your home. It’s one of the best butt exercises you can do that is perfect for folks who are just getting started on a fitness journey. Start by facing away from the box or chair. Engage your core, bend the left knee, and push hips back to sink down into a single-leg squat until the booty touches the box. At the same time, extend your arms out straight in front of body and right foot out slightly to balance.
Grab something heavy or a weight and hold it against your chest. With your feet shoulder-width apart, lower yourself into a squat and then press yourself back up.
Squat & Jump
No, this is not a cousin of the twist and shout! A squat jump is one of the best butt exercises to add a little cardio into the mix. Start with your feet shoulder-width apart and lower yourself into a squat. Then, you want to pop up fast and jump as high as you can.
Start with your feet together, then slide your right foot to the right. Lower yourself into a squat, similar to how a Sumo wrestler starts a match. Conversely, you can do this as an isometric exercise, holding the Sumo pose for up to thirty seconds before standing upright.
This one is similar to the squat and jump but it’s even better for those who don’t know what to do with their hands! Squat down into a low, seated position, then point your hands down to the floor until your fingers touch it. Thrust your hands up above your head as you jump out of the squat until they point to the ceiling. Repeat!
Lateral Lunge & Reach
With your feet wider than shoulder-width apart, stand with your hands at your side. With your right hand, reach down toward your foot, lowering your body until your left knee is bent 90 degrees. Repeat for the other direction and that’s a rep!
Standing Glute Kickback
You can do this exercise with a band, and if that’s the case for you, start with your feet shoulder-width apart. Place a band around your ankles and kick back with one foot. Repeat several times before alternating to the other foot. This is one of the best butt exercises that you can do that also strengthens your lower back.
If you’d prefer to do this exercise without a band, stand with your feet shoulder-width apart. Bend the right knee slightly and hinge at hips to lower torso forward. Clasp your hands in front of yourself for added balance. This is the starting position. Then, engage with the left glutes to kick straight left leg back and up until nearly parallel with floor. Return your leg to the floor slowly and repeat on the other side!
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What’s the best of the best butt exercises? Our money is on the bird dog. It just feels good! Start on all fours in a tabletop position. This means your wrists should be under your shoulders and knees under your hips. Raise your left arm in front of you and right leg behind to form a straight line from the left hand to your right foot. Hold for a second or two, then pull arm and leg in beneath torso so your left elbow and right knee connect. Extend out once more before returning to the start position!
There you have it! The best butt exercises at home are also some of the most effective at strengthening and toning that derrière. You don’t need a ton of fancy equipment or a gym membership. All you need are the best butt exercises and some commitment. Now, get that beautiful butt into even better shape!
Andrew is a Chicago-based writer who enjoys finding the best of the internet, obsessively making lists, and cooking for friends. After studying Film and Art History, he developed a deep love for both topics. Celebrity news, pop culture, and stories that bring people together are his passions.
- 1 Check Out the 25 Best Butt Exercises Below!
- 1.1 Squat It Low
- 1.2 Dumbbell Squat & Press
- 1.3 Walking Lunges
- 1.4 Bulgarian Split Squat
- 1.5 Single Leg Deadlift
- 1.6 Supported Leg Deadlift
- 1.7 Ball Hip Thrusts
- 1.8 Step It Up!
- 1.9 Lateral Step & Squat with a Band
- 1.10 Glute Bridge
- 1.11 Single-Leg Glute Bridge
- 1.12 Glute Bridge March
- 1.13 Ball Bridge
- 1.14 Good Mornings
- 1.15 The Isometric Squat
- 1.16 Donkey Kicks
- 1.17 Lunge and Hold
- 1.18 Single-Leg Squat with a Box
- 1.19 Goblet Squats
- 1.20 Squat & Jump
- 1.21 Sumo Squat
- 1.22 Pencil Squats
- 1.23 Lateral Lunge & Reach
- 1.24 Standing Glute Kickback
- 1.25 Bird Dog
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