How to Get a Jiggly Butt: 10 Exercises (Plus Extra Tips)

To get a jiggly butt, you’ll need a lot of time and the right workouts. I’ll talk about the specific exercises you can do, but first, let’s get to know your anatomy.

First things first — the basics.

Understanding your booty's different parts is essential for choosing the exercises for improving your butt's muscle tone.

There are three major muscle groups in the booty:

Gluteus minimus, also known as the G-min, has a similar function as the G-med, which is to help the knee extend.

It's located between the anterior and inferior gluteal lines, right at the ilium's outer surface [3].

But please note that you can’t just do any butt exercise and expect quick results.

Before you start building a jiggly butt, you need to know which exercises and common mistakes to avoid.

Here’s how to do the single-leg glute bridge properly.

1. You'll need to lie on your exercise mat and make sure your back is completely flat against the floor.
2. Bend your knees, place your feet at a hip distance and flat on the floor, and extend one leg towards the ceiling. To do that, push your hips upwards and squeeze your butt.
3. Now, bring the leg down and repeat the process with the other leg. Be careful. You don't want to let your glutes touch the floor.
4. Repeat as many times as you can.

When you finish the glute bridge, turn over into the planking position. 

1. Your shoulders should be on top of your wrists to do the plank properly.
2. When you get into the right position, lift one leg while the knee is bent to a 90-degree angle. The goal here is to bring the heel up towards the ceiling and your glutes as high as you can.
3. Then, bring back the leg down, and do the same with the other one.
4. Again, do as many reps as you can.

Now stand up straight, place your feet at shoulder-width apart, and make sure your toes are pointing outwards.

1. Lift one heel and do a squat. Lower your butt towards the floor but be careful with your knee. It shouldn't go past the toes.
2. Repeat the process with the other heel and do as many times as you can.

Squat jumps are basically what the name is -- you’ll jump as you complete your squat.

1. Stand up straight, place your feet at a hip distance, and keep your knees slightly bent.
2. Once in the squat position, go low until your knees bend at a 90-degree angle.
3. From that position, jump as high as you can, extending your legs fully.
4.  As you're landing back onto your feet, go into the squat position again and repeat as many times as you can.

For this one, you'll need heavyweights.

1. Grab them in each hand and keep them at your sides. Stand with your feet at shoulder distance, make sure they're in line, and stick out your backside.
2. Now move slowly downwards until your knees bend 90 degrees. You'll want to keep this position for a while to activate those glute muscles.
3. Then squeeze your glutes and push your backside upwards.
4. Try to do three sets of 15 reps for this one.

Get on all fours and keep your hands at shoulder width and keep your knees under your hips.

1. Lift one leg while relaxing your core muscles. Your foot should face the ceiling while your knees should be parallel to your body.
2. Do three sets of 20 reps for both legs.

A simpler version of the single-leg glute bridge, but equally as efficient at building firm glutes. To get that derriere celebrities are sporting.

1.  lie on your back, put your hands by your side, and keep your feet flat on the floor.
2. Then thrust your hips up until your upper body becomes aligned with your legs. Hold the position briefly, then repeat.

The weighted hip thrust is essential for building juicy butts that jiggle.

1. Place an EZ bar or a heavyweight on your lap, just above the pubic area.
2. Place your upper back on a bench and do an upwards hip thrust. Allow the bench to support your weight.
3. Try to do 10 reps.

Related: Best Hip Thrust Machine

Lunges are the most hated but most efficient butt muscle growth exercise. An exercise program designed to provide you with the best results must include lunges with lightweight.

They'll sculpt your butt, give it that nice round shape, and make it jiggle.

1. Stand up tall, shoulders back.
2. Step forward, by bending your knees at 90 degrees until your back knee is parallel to the floor.
3. Return to the starting position and alternate legs.

Stay in the 12–15 reps range and hold 10lbs dumbbells for extra weight.

1. Set the desired weight on the machine first and then sit down, your legs shoulder-width apart.
2. Extend your legs while manually unlocking the safety locks on the side of the seat. This is the starting position.
3. Slowly breathe in and lower the platform until your knees are bent at 90 degrees.
4. Breathing out, push the platform back by extending your legs back to the starting point.

Try to do 12 reps on this machine.

Training high reps and lightweight won't give you a jiggly butt.

To get the butt cheeks of your dreams, you'll need to do the opposite.

Women believe that training high reps will burn more calories and fat, while lightweights will keep them from gaining too much muscle.

But, as I said, it doesn't work that way.

A new exercise routine may be an excellent excuse to go on a shopping spree and buy tons of new clothes, but this isn’t necessary.

As long as you can move freely and are comfortable, any clothes will do.

However, if you're set on getting new clothes for working out, choose something fit, as loose clothes can get flappy and distracting.

To get a butt like Kim Kardashian and Beyonce, you’ll need time, and you’ll need lots of it.

You’ll need to dedicate at least 30 minutes a day to the exercises. The more time you invest into these butt workouts, the faster you’ll see the results.

If you’re super busy and can’t squeeze in a whole 30-minute exercise session, spread out the workouts throughout the day.

Do a couple of sets in the morning, a few more in the afternoon, and a couple more in the evening.