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.
MORE: Discover How To Get A Bigger Buttocks In A Week
The Best Butt Exercises
- Horizontal Knee Press
- Modified Weighted Step Ups
- One Arm Dumbbell Swing
- One Leg Deadlift
- Weighted Deadlift
- Deadlift With Barbell Weights
- Exercise Ball Hip Lifts
- Incline Plane Hip Raises
- Bicycle Hip Raises
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.
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.
Who wouldn’t want an ass like that? That is amazing and is good motivation for me to get in gear!
Yes it is. I hope that I can do the amount of work needed to get it!
These exercises are great. I like the last two the best. They have really helped transform my body and my back side :)
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?
Bicycle hip raises are the best! They workout muscles that are so deep in your core. I could not believe the results!
Awesome ass! that image is a very good motivator :)
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!
As with any workout, the more efficient you are at it, the better the results will be.
These are very efficient! Also, if you are eating right, that will also keep the fat from building up on your butt.
Just about any exercise with the term “bicycle” in it is going to be a good one for you to try!
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.
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.
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!
Illegal, LOL! That made me laugh out loud!
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?
Butt exercise number 7 is a great one! That is very hard to master, but once you do, the results are fabulous.
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.
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?
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.
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!
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 :)
Well, that is an image I would like to see!
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!
Awesome! I have been trying to get a toned ass for some time now and have been running out of ideas for exercises.
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.
Knowing what I know about dead lifting, I cannot imagine the one-legged dead lift is something that is easy to do.