Butt Exercises That You Can Do at Home

Your backside is made of the largest muscle group in your body, which is your glutes.

Known for their power and intensity, your glutes actually comprised three separate muscles: The gluteus maximus, gluteus medius, and gluteus minimus. Not only do these muscles assist you to walk, sit, run, and jump, but they’re also recognized for their curvaceous features.

Like most other body parts, though, glutes can differ in their shape and tone. And if your glutes aren’t as big as you’d like, there are steps to help promote the size of these muscles.

Training with weights

Adding weights, like ankle weights for donkey kicks or dumbbells for lunges, can raise the intensity of the workout and get you beyond a plateau. Weights can also make the exercises more powerful.

To add weight to a particular exercise, you can use dumbbells, barbells with plates, resistance bands, medicine balls, and kettlebells. If you’re not sure where to begin and what workouts to add weight to for larger glutes, consult with a personal trainer or physical therapist.

Exercises for a bigger butt that you can do at home

Start gradually with just one set of each exercise. As the exercises start to feel a little easier to do, you can work up to two or three sets for each workout.

Ready to put some mass to your backside? You can do the following butt-boosting exercises in one workout. You can also add them to a lower-body or full-body workout at least 2 days per week.

Bottoms-up lunge to crossover lunge

  1. Kneel on your right knee with your left foot placed forward.
  2. Drive down into your left heel and stand, contracting your glutes at the top.
  3. Step with your right foot forward on a diagonal across your body.
  4. Bend your knees and lower your body into a crossover lunge.
  5. Push off your right heel and return to a standing position.
  6. Step with your right foot back and lower your body into the starting position.
  7. Perform 15 to 20 reps on each side.

Skip the crossover lunge if you want to make it a bit easier.

Hip drive

  1. Sit on your knees with your legs together and your butt touching your heels.
  2. Contract your glutes to lift your butt and rise to a kneeling position.
  3. Slowly lower your body, keeping your glutes still engaged.
  4. Perform 15 to 20 reps.

Supported single-leg squat

  1. Stand in a doorway, near a wall, or next to a firm chair or any support that you can hold.
  2. Grasp the chair (or support) with your right hand and raise your right leg a few inches off the floor.
  3. Move your hips back.
  4. Contract your left glute and lower into a single-leg squat, employing the chair for support.
  5. Straighten your leg and return to a standing position, using the chair to help you rise.
  6. Repeat the process on the other side.
  7. Perform 15 to 20 reps on each side.

To make it a bit harder, perform a single-leg squat without the support.

Single-leg deadlift

  1. Stand on your right leg and with your knee slightly bent.
  2. Keep your back flat as you lower yourself forward at the hips into a deadlift, extending your left leg back behind you and your arms toward the floor. Note: You should only lower your back as far as you can without bending it.
  3. Use your right hamstring and glute to keep a balance.
  4. Repeat the same process on the other side.
  5. Perform 15 to 20 reps on each side.

Power skip

  1. From a lunge with your right foot in front and left foot behind, draw your left foot forward and jump up (skipping), raising your right foot completely off the floor and lifting your left knee high in the air.
  2. Try to land lightly on your right foot before placing your left foot on the floor behind you to return to the starting position.
  3. Perform 15 to 20 reps on each side.

Diagonal squat

  1. Stand with your feet broader than hip-width apart and with your arms placed at your sides.
  2. Step your right foot back on a diagonal then send your hips back, while you bend with your left knee.
  3. Have your right leg straight with your foot flexed while your chest up, and your abs contracted.
  4. Return to the starting position then repeat the same procedure on the other side.
  5. Perform 15 to 20 reps on each side.

Hip thrust single-arm reach

  1. Sit on the floor with your knees bent and having feet hip-width apart.
  2. Put your hands on the floor directly under your shoulders, fingers facing away from your body.
  3. Contract your glutes to raise your hips into a tabletop position.
  4. Stretch your right arm as high as you can on a diagonal across your body while holding your hips straight (no twisting).
  5. Lower your hips and your hand to the floor.
  6. Repeat the same process on the other side.
  7. Perform 15 to 20 reps on each side.

Rear-foot-elevated deadlift

  1. Put your left foot on a low bench or step behind you. Stand close enough to the bench that your leg will not stretch or lock.
  2. While keeping your back straight, bend yourself forward at the hips. Note: Bend forward only as far as you can without having your back curve.
  3. Employ your glutes and hamstrings as you return to an upright position.
  4. Do the same process on the other side.
  5. Perform 15 to 20 reps on each side.

Step-up

  1. Stand in front of a low bench, small chair, or step.
  2. Put your left foot on the bench and step up, contracting your left glute to lift your right leg. Avoid pushing off your right foot.
  3. Straighten your left leg to stand tall, then gently lower, conveying your hips back and bending your left knee.
  4. Do the same on the other side.
  5. Perform 15 to 20 reps on each side.

Note: The higher your step or bench, the more challenging the move will be.

Rear-foot elevated split squat

  1. Put your left foot on a low bench or make a single step at your back. Stand near a bench so your left leg will not stretch or lock.
  2. Draw your hips back and bend your right knee to get into a lunge.
  3. With your right glute, push up and align your right leg to complete the rep.
  4. Perform 10 to 15 reps on each side.

Side lunge shift

  1. Move your right foot to the side then send your hips back, and bend your right knee to position yourself into a side lunge.
  2. While staying low, turn to the other side, so your left knee is bent with your right leg straight.
  3. Drive off your left heel to stand.
  4. Repeat the process, starting with your left foot and moving sideways.
  5. Perform 15 to 20 reps on each side.

To make it easier, keep your feet wide and move from side to side, sending your hips back to engage your glutes.

Walking lunge

  1. Step onward with your right foot.
  2. Utilize your glutes, hamstrings, and core to lower yourself into a lunge.
  3. Raise your left foot and step forward, instantly dropping into a lunge on the other side.
  4. Keep on “walking” forward.
  5. Complete 15 to 20 “steps” on both sides.

Single-leg squat reach across

  1. Stand on your left leg while your right foot is hovering a few inches off the floor with your arms at your sides. You do not need to raise your right knee higher. This should be a comfortable and balanced position.
  2. Draw your hips back then bend your left knee, and lower yourself into a squat while keeping your right knee hovering off of the ground. As you lower your body, stretch your right arm across your body toward the outside of your left foot and get as low as you can.
  3. Return to the starting position then do the same process on the other side.
  4. Complete 10 to 15 reps on each side.

Single-leg hip lift

  1. Lie with your face up and with your knees bent, arms comfortably at your sides, and feet shoulder-width apart.
  2. Use both of your arms to hug your left knee to your chest.
  3. Push up, contracting your right glute and core, to raise your hips off the floor.
  4. Hold it for 5 seconds.
  5. Lower down and switch sides, hugging your other knee.
  6. Lift again, this time contracting your left glute.
  7. Perform 10 to 15 reps on each side.

To make it easier, don’t hold at the top of the hip thrust.

Hip drive step-up

You will be needing a step for this move.

  1. Begin by kneeling on the floor.
  2. Step your left foot onward.
  3. Apply your glutes and hamstrings to stand.
  4. Put your right foot on the step.
  5. Contract your glutes and hamstrings to step up.
  6. Move back down with your left foot.
  7. Return to a kneeling stance, then to a seated position.
  8. Repeat the same process on the other side.
  9. Complete 10 to 15 reps on each side.

Side step-up

  1. Stand with your right side facing a solid chair or a stable bench.
  2. Put your right foot on the chair.
  3. While contracting your right glute, lift off the floor, aligning your right leg. Don’t drive off your left foot. Utilize your right glute to lift.
  4. Lower your body by sending your hips back and bending your right leg.
  5. Perform 10 to 15 reps on each side.

Single leg sit-to-stand

You will be needing a chair or bench for this move.

  1. Sit on the end of the chair with your back straight and your left leg straight out in front of you, while your right leg is bent with your foot on the floor.
  2. With your right glute and right leg, push up and lift yourself up to a standing position. You can leave your flexed left foot carefully touching the floor for stability, but don’t put any weight on it.
  3. Drive your hips back to gently sit down.
  4. Repeat the same process on the other side.
  5. Perform 10 to 15 reps on each side.

To make it more challenging, keep your left foot lifted a few inches off the floor the entire time.

Clamshell

The clamshell hits the deep glute muscles (gluteus medius and minimus), which are regularly neglected when doing exercises like the squat and deadlift. Smaller than the gluteus maximus, these muscles support stabilizing your pelvis, prevent lower back pain, and balance out your lower body.

  1. Begin by lying on your left side with your leg stacked on the other leg, while your head resting on your left arm, and your right hand on your hip.
  2. Bend your hips and knees to produce a 90-degree angle. Your feet should be aligned with your butt.
  3. Contract your core and raise your right knee as high as you can while holding your feet together. Keep your left knee in touch with the floor and your hips stacked. Don’t twist your hips back.
  4. Hold it at the top for a few seconds before slowly lowering it to the starting position.
  5. Perform 3 sets of 15 repetitions then repeat on the other side.

Crossover lunge

  1. Stand with your both feet shoulder-width apart and raise your left foot, moving backward and to the right to cross it behind your right foot.
  2. From this crossed position, do a lunge, contracting your glutes, abs, and hamstrings to lower your body.
  3. Drive off with your left foot to stand.
  4. Repeat the same process on the other side.
  5. Perform 10 to 15 reps on each side.

Banded side step

The banded side step workout hits your glutes as well as your hip muscles. For an extensive burn in the glutes, do banded side steps with another lower body workout like squats or lunges.

To start, you may want to set the resistance band just below your knees. As the exercise gets easier, you can set the band down lower toward your ankles.

  1. Begin by standing with your feet shoulder-width apart.
  2. Set a resistance band just right below your knees or around your ankles. You’ll feel the tension on the outside of your legs and glutes.
  3. Bend your knees and lower your glutes roughly a quarter of the way.
  4. Step to the right with your right foot, allowing the tension to come off the band, then move back to the center. Repeat.
  5. Perform 10 side steps to the right before repeating the same process on the left side. Complete 3 sets on each side.

Step-up with a reverse lunge

Step-ups will not only give your glutes a nice lift, they’re a functional exercise, too. Adding this to your workout routine will aid with balance and stabilization.

You will be needing a bench or step that’s about knee level to complete these.

  1. Begin by standing with feet together, in front of a bench or step.
  2. Step onto the bench with your right foot, driving through your heel and pressing your left knee up.
  3. Drop your left leg down while stepping backward off the bench, and lunge backward with your right leg.
  4. Return to the starting position, and step up again with your right foot, performing the same steps.
  5. Perform 10-15 reps leading with your right leg, then switch and complete 10-15 reps leading with your left leg.

Bottoms-up lunge

  1. Begin by kneeling on the floor.
  2. Draw your left foot forward so you will be kneeling on your right knee.
  3. Stir into your left heel and contract your glutes to stand, drawing your right knee up. Try not to drive off the floor. Instead, contract your hamstrings and glutes to boost.
  4. Drop your right knee back down to the floor and come back to the starting position.
  5. Repeat the process on the other side.
  6. Perform 15 to 20 reps on each side.

Hip thrust

  1. Begin by seating on the floor with your knees bent and feet hip-width apart.
  2. Put your hands on the floor right underneath your shoulders with your fingers facing away from your body.
  3. Contract your glutes and raise your hips into a tabletop position. Hold your neck long and avoid driving your shoulders forward.
  4. Hold it for 5 seconds.
  5. Moderately lower your hips to the floor.
  6. Complete 15 to 20 reps of this exercise.

Glute bridge

  1. Lie face-up while your knees are bent and your feet shoulder-width apart.
  2. Elevate your hips straight up off the floor, contracting your glutes and tightening your core.
  3. Lower down moderately, resisting on the way down.
  4. Perform 15 to 20 reps.

Side skaters

  1. Stand with your feet together and crouch down by driving your hips back, having your back flat and your abs contracted.
  2. Jump as far as you can to your right, landing gently on the ball of your right foot.
  3. Then jump as far as you can to your left, contracting your glutes to push off. Try to land gently on your left foot.
  4. Do the same process repeatedly while swinging your opposite arm forward like a speed skater with each jump.
  5. Perform 15 to 20 reps to each side.

To make the exercise easier, take big steps from side to side instead of jumps.

Marching hip lift

  1. Lie with your face up and your knees bent, feet on the floor, and abs contracted.
  2. Raise your hips as you engage your glutes.
  3. Lift your right foot a few inches off the floor and align your right leg. Try not to let your hips rotate.
  4. Lower your right foot to the floor as you pull up your left foot.
  5. Repeat the “march” on the other side, concentrating on engaging your glutes the entire time.
  6. Perform 15 to 20 reps on each side.

Chair squat jump

You will be needing a chair or bench for this move.

  1. Sit on a strong and stable chair with your back straight with your feet hip-width apart.
  2. Employing your glutes, jump straight up, making sure both feet come off the floor.
  3. Land gently and slowly squat to sit on the chair. Perform 15 to 20 reps.

Final Thoughts

As with most body parts, our backsides come in all shapes and sizes. Some are typically larger or curvier than others.

If your backside is on the smaller side and you desire to make it bigger or more shapely, there are steps to go about this.

Many varieties of exercises and workouts can also help increase the size, shape, and firmness of your booty. But it takes time and persistence to see results. If you’re unsure of what types of workouts will work best for shaping and firming your butt, be sure to consult a certified personal trainer.

On the other hand, if you want to achieve fast results, shapewear can help give your bum an instantaneous lift. A costlier, but more lasting solution, includes cosmetic procedures like butt implants or lifts.