Get The Perfect Posterior With These 9 Super-Efficient Butt Exercises

Get The Perfect Posterior With These 9 Super-Efficient Butt Exercises

Getting a perfect butt has become an extremely popular goal lately. The rise in butt implants seem to have increased dramatically. Don’t quote me on that, maybe it’s just my perception.

So anyway. Women often come to me and ask what they should do if they want a toned posterior – I tell them to do squats.

Yeah, do more squats.

But not today! Because too many women are tired of squats. Because sometimes it’s hard to get squat form right, and you wind up not getting the most benefit from the exercise. Because I’m here to free you from the tyranny of squats.

Today is a new day. A day without squats. A day in which you learn 9 super efficient exercises to getting the fit, firm, gravity defying butt you always wanted.

No nonsense or myths here. No terrible exercises that don’t work, aren’t efficient, or wind up injuring you either.

This is specifically the best, most efficient exercises to get the butt you always wanted.

Ready? Let’s go.

1. Horizontal Knee Press

We’re going to start off with a really good one. Lie down on your right side. Keep your hips and knees bent at 45 degrees, holding your left leg on top of your right leg and keeping your heels together (1).

Next, keeping your feet touching each other, lift your left knee as high as you can without moving your hips or your pelvic bone. Pause at the top and slowly lower the knee back to the first position. Your right leg shouldn’t move off the floor the entire time.

2. Modified Weighted Step Ups

To start, grab a pair of dumbbells and hold them at your sides with your arms hanging straight down. Stand in front of a step or a bench, and pick one that’s high enough where if you put your right foot on top of the step, your knee bends 90 degrees (2).

Next, press your right heel into the bench to push yourself up until your right leg is straight and you’re keeping your weight on one leg on top of the bench, with your left leg hanging in the air.

Then, slowly lower yourself back down to the floor so that your right foot rests on the floor. After that, switch legs.

3. One Arm Dumbbell Swing

Holding the dumbbell in an overhand grip (so that your palm is facing behind you), hold it out with your arm straight at your waist level.

Next pivot your hips and bend your knees so that your torso is at a 45 degree angle with the floor, and allow the dumbbell to swing downward between your legs (3).

At the back of the swing, you want to keep your arm straight while you’re thrusting your hips forward and straightening your knees to push the dumbbell to swing up to your chest level with you back in a standing position. Next, allow the dumbbell to swing back down as you get into the first position, with your knees and hips bent.

4. One Leg Deadlift

This is an exercise that can be done with or without dumbbells, depending on your fitness level.

Stand on your right foot only, and lift up your left foot behind you so that your shin is parallel with the floor and your knee is bent. Then, bend forward with your hips and very slowly lower your body as low as you can get to the floor without your left shin touching it.

Take a moment to hold the lowest position, then push with your right leg back into the starting position and repeat.

5. Weighted Deadlift

Start by placing two dumbbells on the floor in front of you. Use your hips and knees to bend down and grab the dumbbells with your palms facing behind you.

Next, don’t allow your back to become rounded and straighten your body until you’re standing upright holding the dumbbells. Lower your body to the ground in the same way and repeat.

6. Deadlift With Barbell Weights

Put the appropriate amount of weight for you on the barbell and have it on the ground with the bar resting against your shins.

Next, bend down with your hips and knees and grab the bar with your palms facing behind you. You want your hands to be just more than shoulder width apart.

Don’t allow your back to become rounded and pull your chest upwards and backwards, with your hips thrusting forward so that you wind up standing up holding the barbell. Through this entire exercise you should be squeezing your glutes hard.

Keep the barbell as close as you can to your body as you slowly lower it to the floor in a controlled manner.

7. Exercise Ball Hip Lifts

Lie down on your back on the floor and allow the backs of your calves and your heels to rest on an exercise balance ball. Use your hips to push upwards so that you can draw a straight line between your knees to your shoulders.

Next, use your feet and heels to pull the ball towards your butt – getting it as close as you can. Hold that position for 2 seconds, then roll back the same way you came until your body is once again in a straight line. Then, slowly lower your hips back to the floor.

8. Incline Plane Hip Raises

Lie on your back on the floor. Keep your right knee bent and have your left leg pointing upwards straight out – with your thighs in line with each other.

Next, use your hips and glutes to push your midsection and pelvis upwards, keeping your left leg pointed straight out so that your thighs stay in line with one another.

Wait for a moment at the top, then in a controlled way allow your body to return to the floor. After doing 1 set, switch legs.

9. Bicycle Hip Raises

Lie down on your back on the floor. Keep your feet flat on the floor with your knees bent, then raise your pelvis up so that you can draw a straight line between your shoulders and your knees.

Next, lift your right knee to your chest, lower yourself back down to the starting position, then return to the raised position and lower your right knee. Repeat with your other knee.

In summary…

The Best Butt Exercises

  1. Horizontal Knee Press
  2. Modified Weighted Step Ups
  3. One Arm Dumbbell Swing
  4. One Leg Deadlift
  5. Weighted Deadlift
  6. Deadlift With Barbell Weights
  7. Exercise Ball Hip Lifts
  8. Incline Plane Hip Raises
  9. Bicycle Hip Raises

best butt exercises

28 comments… add one
  • Erin Lawler October 31, 2015, 9:03 am

    Hip raises do the trick for me. They are easy, low impact and they really work my core. I am going to try them on an incline next to get to the next level.

  • Jane Jenkins October 30, 2015, 3:19 pm

    Are there enough exercises to switch it up every day? One of the worst things about a workout routine is that you are always doing the same thing.

  • Peggy Davenport October 30, 2015, 3:09 pm

    Who wouldn’t want an ass like that? That is amazing and is good motivation for me to get in gear!

    • Ruby Smith October 31, 2015, 9:13 am

      Yes it is. I hope that I can do the amount of work needed to get it!

  • Marie Perkins October 29, 2015, 9:28 am

    These exercises are great. I like the last two the best. They have really helped transform my body and my back side :)

  • Lorie Lewis October 24, 2015, 9:22 am

    My guess is that when most people end up with a butt they do NOT want, it is because they just stopped focusing on it during a workout. Right?

  • Denise Wurm October 24, 2015, 9:10 am

    Bicycle hip raises are the best! They workout muscles that are so deep in your core. I could not believe the results!

  • Eleanor McDonald October 23, 2015, 10:58 am

    Awesome ass! that image is a very good motivator :)

    • Vicki Morena October 29, 2015, 9:38 am

      Oh yeah it is. Since I read this post a week ago or so, I have been working out this way and everything is starting to look great!

  • Ann Leblanc October 23, 2015, 10:45 am

    As with any workout, the more efficient you are at it, the better the results will be.

  • Melanie Lamere October 22, 2015, 2:38 pm

    These are very efficient! Also, if you are eating right, that will also keep the fat from building up on your butt.

  • Dianne Miller October 21, 2015, 10:45 pm

    Just about any exercise with the term “bicycle” in it is going to be a good one for you to try!

  • Pearlie Casillas October 20, 2015, 2:16 pm

    I have some experience with all of these moves, but I never really liked the dead lift. I always felt like I was going to hurt something and disable myself from exercising in the long run. That is why I work around the dead lift.

  • Jordan Reyna October 16, 2015, 9:14 am

    What I tell my clients when they are asking about how they can sculpt their backside is that they need to find a couple of exercises that will work those muscles (legs, lower back, etc) and keep up with them. These are all great options for that routine.

  • Sunny Wenzel October 15, 2015, 8:09 am

    A butt that looks like that should be illegal! Wow, if I can get mine to look that good, I will not have to worry about getting the guys!

    • Cynthia Nelson October 21, 2015, 11:11 pm

      Illegal, LOL! That made me laugh out loud!

  • Wilma Horton October 15, 2015, 7:58 am

    Most of these are great exercises for your butt, but a lot of them have to do with lifting weight. What about a person that has an injured knee? Is there a list of other exercises that are low impact that can help with this area?

  • Helene Smith October 15, 2015, 12:27 am

    Butt exercise number 7 is a great one! That is very hard to master, but once you do, the results are fabulous.

    • Norma Wilson October 16, 2015, 9:25 am

      I agree. This entire list makes sense to me since I have been working out more and getting to know the different exercises that can help certain parts of my body.

  • Jennifer Nelson October 13, 2015, 9:33 pm

    These butt exercises seem to be a little more advanced than the ones that I have been into doing over the years. Are they more effective?

    • Amy Lawley October 22, 2015, 2:49 pm

      yes they are. if you can keep up with these, you are going to find they are the most efficient once in terms of toning that you can do. good luck.

  • Christine Logan October 13, 2015, 9:21 pm

    Even though I have been working my ass off (no pun intended), I cannot have one like the picture above! I think besides working out, it comes down to having the right DNA!

  • Regina Mahoney October 12, 2015, 2:55 pm

    My ass is so toned right now you could bounce a quarter from it. My husband is constantly got his hands all over it and I must say that I like that very much :)

    • Tonya Baxter October 15, 2015, 12:37 am

      Well, that is an image I would like to see!

  • Esmeralda Brown October 12, 2015, 2:45 pm

    Toning my butt has become a little easier with this list of exercises. At first, I always felt like I was doing the right thing, but I was not seeing results!

  • Leslie Galindo October 10, 2015, 6:43 am

    Awesome! I have been trying to get a toned ass for some time now and have been running out of ideas for exercises.

    • Carol Jensen October 20, 2015, 2:39 pm

      I stepped away from exercising my back end because it was too boring. I am glad to see this list as it is quite motivating.

  • Beatrice Morales October 10, 2015, 6:32 am

    Knowing what I know about dead lifting, I cannot imagine the one-legged dead lift is something that is easy to do.

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