Do you want to have a firm, round booty? Are you looking for exercises that target your bum muscles to create more definition and shape? Here you will find the perfect 6 exercises to lift and round your buttocks!
The glutes often get neglected in favour of cardio exercises such as running and walking, and this isn’t terrible news for the bum as you are still working the muscles in your lower body. However, if you dream about shaping your glutes then choosing glute specific exercises and activating those muscles is going to give you the best results.
One of the best tips to use when doing these exercises is to connect mind to muscle and focus on squeezing those muscles when doing the work. The more you focus on using your glutes in these exercises, the more your body will respond, and in return your buttocks will change shape. Rather than focusing on speed to get through the workout, focus your attention on targeting the muscles.
The more focus you bring to these exercises, the bigger the difference you will see and feel. Bring those glutes to life with these exercises!
6 Exercises to Lift and Round Your Buttocks
- Glute bridges
Lie on your back with your knees bent and feet flat on the floor. Keep your arms at your sides, palms facing down. Lift your hips up toward the ceiling, hold the position for a few seconds before slowly easing your way back down. Aim for 15 to 20 repetitions.
- Donkey kicks
Come onto your hands and knees, forming a tabletop position with your body with your arms at a shoulder-width distance apart. Keeping a 90-degree bend in your knee, lift your right leg upwards until your hamstrings are in line with your back. Your thigh should now be parallel to the floor. Lower your knee back down to the mat while keeping your butt muscles engaged. Repeat 15 times on one side, then switch legs.
- Fire Hydrants
Start on all fours, knees directly under your hips, and hands directly below your shoulders. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Keep your pelvis stable. Slowly lower your leg back to starting position. Repeat 15 times on one side, then switch legs.
- Reverse lunges
Start by standing straight and bracing your core muscles. Then take a big step backwards with your left foot. Bend your right knee until it’s at 90-degree, and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position. Make sure you keep your torso upright throughout the movement. You can opt to alternate legs with your reps, or do all of them on one leg before switching to the other. Aim for 15 on each leg. You can do this without weights or hold a dumbbell in each hand.
- Sumo deadlifts
Use a dumbbell or barbell for this exercise. Start with your feet wide apart, toes pointed out, and your barbell or dumbbell close to your feet. Bend your knees and reach down for the weight, making sure you keep your back and chest straight. Press through your heels and bring the weight up near your hips; remember to thrust your hips forward and squeeze your butt muscles. Then, bring the weight back down slowly and repeat for 12 to 15 repetitions.
- Step ups
Use a small step stool, bench or the stairs for this exercise. With your front foot, step up onto the step and follow with your alternate foot. Then, step back to the starting position. Keep your back straight and your abdominal muscles engaged. You can alternate legs with each rep, or do all of them on the same starting foot and then switch to the other foot. Aim for 10 to 15 on each leg. You can do this without weights or hold a dumbbell in each hand.
Example Workout
Perform the A exercises as a circuit. Do the set repetitions, do exercise one, two, then three. And repeat for three rounds in total. After completing all the A exercises, move on to the B exercises and follow the same structure.
Circuit A
1 – Glute bridges x 15
2 – Donkey kicks x 15 each leg
3 – Fire hydrants x 15 each leg
Circuit B
1 – Reverse lunges x 15 each leg
2 – Sumo deadlift x 15
3 – Step ups x 10 to 15 each leg
Want exercises for your upper body? Check out 6 Moves for Strong Sculpted Arms!
Rebecca is a personal trainer and health & wellness coach who is passionate about helping women to feel healthy, happy and LOVE life. As a coach with a huge passion for vegan nutrition, holistic health, enjoying exercise and self care, Rebecca is on a mission to help women thrive!
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