7 Best Butt-Lifting Exercises (Hack to Sculpted Glutes)

Exercises such as hip thrusts are highly effective at building glute muscles.

1. Start on the floor with your shoulder blades resting against a stable elevated surface. Your knees should be bent, your feet flat on the floor, and your upper back resting on the bench.
2. Place a barbell across the crease of your hips and place your hands around the bar. Adjust the weight or resistance level according to your fitness level and gradually progress as you become stronger.
3. Once in position, drive your heels into the ground, brace your core, and push your pelvis upward by squeezing your glutes. At the top of the movement, your shins should be vertical, your torso parallel to the ground, and your knees bent at a 90-degree angle.
4. Then, gently bring the weight back down and come to the starting position. Repeat 8–12 reps of 2–3 sets.

Related: Best Hip Thrust Machine

3. Bulgarian Squat

This exercise helps build a strong butt and improve your balance.

1. From starting position, elevate the left foot flexed on a bench, step, or any stable surface.
2. Engage your core and maintain an upright posture throughout the exercise.
3. Lower your body, keep your right knee bent, and descend into a lunge position. Ensure that your right knee stays in line with your toes and doesn't extend past them.
4. Push through the heel of your right foot to rise back up to the starting position and try to maintain control and balance throughout the exercise.
5. Repeat 8–12 reps on one leg, then switch to the other leg. Perform 2–3 sets.

“It’s a great exercise because you don’t need much equipment to do it.”

- Fiona Scott, Strength & Conditioning Coach 

Jump squats is an advanced exercise that combines lower body strength with explosive power.

1. Standing position with your feet hip width apart, toes pointed slightly outward, and arms at sides.
2. Bend knees, engage your core, stick your butt back, and lower down into a deep squat.
3. Once you reach the bottom of the squat, explosively jump straight up into the air, extending your legs fully.
4. As you land, focus on landing softly by bending your knees and lowering your body back into the squat position. Always keep feet hip width apart.
5. Repeat the movement immediately, performing consecutive jump squats for 8–12 repetitions.

5. Lateral Squat Walk

This exercise targets and activates your gluteus medius.

To perform this exercise, follow these steps:

1. Standing position with your feet hip width apart and bend knees, assuming a half-squat position. You can place a resistance band above your knees to increase difficulty.
2. Shift your weight onto your right leg and take a wide step to the left with your left leg. It's important to maintain feet shoulder width and keep your feet facing forward throughout the exercise. Avoid bouncing and instead focus on taking slow and deliberate steps from side to side.
3. While stepping to the side, bring your right leg over to return to the starting position. Repeat this movement for 8-10 steps.
4. Now, perform the same steps in the opposite direction, ensuring that you return to the starting point by the end. This completes one set. Execute 2-3 sets of this exercise.

To perform a sumo squat with a dumbbell:

1. Stand with your feet positioned slightly wider than shoulder hip-width apart, maintaining feet hip distance, and keeping your toes pointing slightly outward.
2. Performing this exercise, hold a dumbbell vertically with both hands, allowing it to hang in front of your body. Adjust the weight of the dumbbell according to your fitness level and gradually increase it as you become stronger.
3. With knees slightly bent and in line with your toes. Lower your body down into a deep squat position, pushing your hips back and keeping your back straight.
4. Continue descending until your thighs are parallel to the ground or as low as your flexibility allows.
5. Push through your heels to return to the starting position, straightening your legs and engaging your glutes and thighs.
6. Repeat the movement for the desired number of repetitions, maintaining proper form throughout the exercise.

7. Single Leg Stability Ball Rollout

To perform the single leg stability ball rollout focusing on the left leg, follow these six steps:

1. Place the stability ball on the floor and position yourself facing down with your arms straight on the ground and the ball under your hips.
2. Extend the left leg behind, resting the top of the left foot on the ball while keeping the right foot grounded.
3. Bend the left knee, bringing the heel towards the glutes, maintaining the bent knee position.
4. Engage the core and ensure proper body alignment with a straight line from head to right foot.
5. Slowly roll the ball away, extending the left leg while maintaining control and a tight core.
6. Return to the starting position by bending the left knee and rolling the ball back towards your body. Repeat and switch sides for balance.

For optimal results, it is generally recommended to engage in glute exercises 2 to 3 times per week.

This frequency allows for sufficient stimulus to promote muscle growth and strength while providing adequate rest and recovery between workouts.

Moreover, these exercises cater to individuals of all fitness levels, from beginners to advanced athletes, and can be performed in a variety of settings, whether at the gym, in the comfort of your home, or even outdoors.

Gradually increase the intensity, resistance, or difficulty of your exercises over time to continue challenging the glutes and promoting progress.

Remember, consistency and proper form are key to achieving optimal results.

As with any exercise program, it is essential to listen to your body, start gradually, and seek guidance from a fitness professional if needed.