Butt Lift Workout Guide: Top 20 Sculpting Moves for Toned Glutes

On the surface level, a shapely bum might be a symbol of physical attractiveness and a source of personal confidence. But in reality, your glutes are much more than aesthetic assets.

These muscles are responsible for supporting your core, maintaining proper posture, and providing power for your movements. They aid in everything from standing from a seated position to climbing stairs and running.

By exercising and toning your glutes, you’re not only enhancing your physical appearance but also improving your overall health, strength, physical capacity and endurance.

So here’s a list of the top 20 sculpting moves that can help you achieve toned, firm, and strong glutes. Incorporate these exercises into your regular workout routine for a natural butt lift that yields visible and functional results.

Can You Really Lift Your Buttocks With Exercise?

Yes, you can lift your buttocks with exercise. Lifting, in this case, means building and toning your glute muscles.

Lifting your butt is possible because the gluteal muscles are like any other muscle in your body – they can be strengthened, toned, and made to look more defined through proper workouts. That being said, spot reduction (i.e., targeting a specific area for fat loss) is not possible.

So while these exercises can help improve the appearance of your buttocks, a more comprehensive approach that includes a calorie controlled diet and full body workout plan is needed to see significant changes in your body composition.

This Booty Workout Routine guide can serve as a starting point on your journey towards a toned and lifted butt.

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Which Muscles Lift The Buttocks?

All three muscles (yes, your butt consists of three distinct muscles) contribute to ‘lifting’ the buttocks, but based on its positioning, the Gluteus Maximus is primarily responsible for a perky and round butt. The gluteus medius and minimus are located more towards the side of your hips.

The Gluteus Maximus is the largest muscle in the human body, and this might also explain why it contributes significantly to the shape of the buttocks. It originates from the hip bone, sacrum, and coccyx (tail bone), and attaches to the femur (thigh bone) and the iliotibial tract (band) (a tough band of tissue that runs down the outside of the thigh). This muscle is primarily responsible for extending and rotating the hip, as well as working as an adductor (pulls the leg in) and abductor (pulls the leg out). A strong Gluteus Maximus is essential for supporting activities such as squatting, running, and jumping (1).

The Gluteus Medius is situated beneath the Gluteus Maximus and plays a crucial role in hip abduction. It also contributes to hip rotation. When you’re walking or running this muscle ensures that the pelvis remains stable, and it also helps lift the leg to the side (known as hip abduction) (1).

The smallest and deepest of the gluteal muscles, the Gluteus Minimus, works similarly to the Gluteus Medius. It aids in hip abduction and stabilizes the pelvis during walking or running (1).

Check out our blog on Glute Isolation Exercises to learn how you can specifically target these muscles.

Do Glutes Really Grow?

Just like other muscles, when subjected to consistent and challenging physical activity, the gluteal muscles can grow in size and strength. However, how much your glutes grow depends on various factors such as genetics, diet, exercise routine, age, and gender.

Some people have genetically larger and more developed gluteal muscles, while others might struggle to see significant changes even with consistent training.

That said, if you have a naturally smaller butt and want to achieve significant growth, you’ll focus on exercises that isolate and target these muscles and incorporate progressive overload (gradually increasing the weight or intensity of your workout) (2). 

Additionally, you’ll pay attention to  your protein intake to support muscle growth and recovery (3).

Check out our blog on How To Get a Smaller Butt to learn more about how to sculpt your glutes and achieve the desired size and shape.

How To Lift Your Buttocks Naturally With Exercise

These bum exercises to get a bigger bum and lift your buttocks are designed to target one or two of the three gluteal muscles, as well as the surrounding hip and thigh muscles.

Here are the top 20 exercises to lift and round buttocks at home, or at the gym:

Squats (Gluteus Maximus, Quadriceps)

1. Stand with your feet hip-shoulder width apart.
2. Keep your chest up and look straight ahead.
3. Bend at your knees and push your hips back as if sitting in a chair.
4. Lower your body until your thighs are parallel to the floor.
5. Make sure your knees track over your mid foot.
6. Push  through your whole foot  to stand up and return to the starting position.
7. Repeat for your desired number of repetitions.

Reverse Lunges (Gluteus Maximus, Hamstrings)

1. Stand upright with your feet hip-width apart.
2. Take a moderate step backwards  with your right foot.
3. Bend both knees to lower your body towards the floor.
4. Your front knee should be directly above your ankle and your back knee should be hovering just off the floor.
5. Push off your  foot to return to the starting position.
6. Repeat on the other side.
7. Continue alternating legs for your desired number of reps.

Read more: Effective Upper Butt Workout: Make a Peachy Booty at Home

Glute Bridge (Gluteus Maximus, Hamstrings)

1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Place your arms at your sides, palms facing down.
3. Push through your heels to lift your hips off the ground.
4. Squeeze your glutes at the top of the movement.
5. Slowly lower your hips back down to the starting position.
6. Repeat for your desired number of reps.

Deadlifts (Gluteus Maximus, Hamstrings)

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold a barbell or two dumbbells in front of your thighs.
3. Hinge at your hips and lower the weights towards the floor, keeping your back straight.
4. Push through your heels to stand up straight, lifting the weights back up.
5. Squeeze your glutes at the top of the movement.
6. Slowly lower the weights back down. Be sure to keep the weights close to your body through the entire movement.
7. Repeat for your desired number of reps.

Donkey Kicks (Gluteus Maximus)

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Keep your right knee bent at 90 degrees and lift it up behind you until it’s level with your hip.
3. Lower your knee without touching the floor and repeat the lift.
4. After you’ve completed your reps on the right side, switch to the left.

Step-Ups (Gluteus Maximus, Quadriceps)

1. Stand in front of a stable bench or step.
2. Step up with your right foot, driving through your footl to lift your body onto the step.
3. Bring your left foot to meet your right on the step.
4. Step back down with the right foot, followed by the left.
5. Repeat, leading with the left foot.
6. Continue alternating leading feet for your desired number of reps.

Clamshells (Gluteus Medius, Gluteus Minimus)

1. Lie on your right side with your knees bent at a 45-degree angle.
2. Keeping your feet together, raise your left knee as high as you can without moving your pelvis.
3. Pause, then return to the starting position.
4. After you’ve completed your reps on the right side, switch to the left.

Hip Thrusts (Gluteus Maximus, Hamstrings)

1. Sit on the ground with a bench behind you and a loaded barbell over your legs.
2. Lean back against the bench so that your shoulder blades are near the top of it.
3. Begin to drive through your feet, extending your hips vertically through the bar.
4. Extend as far as possible, then reverse the motion to return to the starting position.

Fire Hydrants (Gluteus Maximus, Hip Abductors)

1. Start on all fours, knees directly under your hips, and hands directly below your shoulders.
2. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor.
3. Keep your pelvis and lower back stable.
4. Slowly lower your leg back to the starting position.
5. Repeat on the other side.

Bulgarian Split Squats (Gluteus Maximus, Quadriceps)

1. Stand about 2 feet in front of a bench.
2. Extend your right foot back and place the top of your foot on the bench.
3. Lower your body until your left thigh is parallel to the floor.
4. Push up through your left heel to return to the starting position.
5. Repeat on the other side.

Hip Abduction Machine (Gluteus Medius, Gluteus Minimus)

1. Sit on the machine with your thighs against the pads.
2. Push your legs apart as far as you can.
3. Slowly bring them back together.
4. Repeat for your desired number of reps.

Pistol Squats (Gluteus Maximus, Quadriceps)

1. Stand holding your arms straight out in front of your body.
2. Raise one leg off the floor.
3. Squat down as far as you can on your standing leg.
4. Push back up to the starting position.
5. Repeat on the other side.

Single-Leg Deadlifts (Gluteus Maximus, Hamstrings)

1. Stand with your feet hip-width apart and a dumbbell in one or both hands.
2. Shift your weight onto one leg.
3. Without changing the bend in your knee, hinge at your hips and lower your torso while maintaining a neutral back angle.
4. Pause, then return to the starting position.
5. Repeat on the other side.

Goblet Squats (Gluteus Maximus, Quadriceps)

1. Hold a kettlebell or dumbbell close to your chest.
2. Lower into a squat, keeping your chest upright.
3. Push back up to the starting position.
4. Repeat for your desired number of reps.

Walking Lunges (Gluteus Maximus, Quadriceps)

1. Stand tall and take a step forward with your right foot, lowering into a lunge.
2. Push off with your right foot and bring your left foot forward into the next lunge.
3. Continue alternating legs for your desired number of reps.

Sumo Squats (Gluteus Maximus, Inner Thighs)

1. Stand with your feet wider than hip-width apart and toes pointed out.
2. Lower into a squat, keeping your chest upright.
3. Push back up to the starting position.
4. Repeat for your desired number of reps.

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Glute Kickbacks (Gluteus Maximus)

1. Attach an ankle cuff to a low cable pulley and to your ankle.
2. Kick your leg back, keeping your knee slightly bent.
3. Return to the start position and repeat for your desired number of reps.
4. Repeat on the other side.

Kettlebell Swings (Gluteus Maximus, Hamstrings)

1. Stand with your feet hip-width apart and hold a kettlebell in front of you with both hands.
2. Bend your hips and swing the kettlebell back between your legs.
3. Push your hips forward and swing the kettlebell up to shoulder height.
4. Repeat for your desired number of reps.

Barbell Hip Thrusts (Gluteus Maximus, Hamstrings)

1. Sit on the ground with a bench behind you and a loaded barbell over your legs.
2. Roll the bar so it’s directly above your hips, then lean back against the bench.
3. Drive your hips up, keeping your weight on your shoulder blades and your feet.
4. Return to the starting position and repeat for your desired number of reps.

Single-Leg Glute Bridge (Gluteus Maximus, Hamstrings)

1. Lie on your back with your knees bent and one foot flat on the floor.
2. Lift the other leg off the floor.
3. Push through your planted foot to lift your hips off the ground, keeping the other leg extended.
4. Lower and repeat for your desired number of reps.
5. Repeat on the other side.

The Importance of Proper Form

Before diving into the exercises, it’s crucial to understand the importance of maintaining proper form. Not only does this ensure optimal muscle activation and prevent injury, but it also helps target the right muscles for maximum results.

When performing glute exercises, focus on engaging and contracting the gluteal muscles rather than using momentum or other body parts.

Engaging your core and maintaining a neutral spine is also important in order to prevent any strain on your lower back.

One helpful tip is to imagine squeezing a lemon between your butt cheeks – this can help activate the glutes and maintain proper form throughout some of the exercises.

This technique is part of building a mind-muscle connection where you consciously focus on engaging and contracting the target muscles during exercise. A mind-muscle connection can help improve your results but also helps prevent injuries and ensures proper muscle activation.

Read more: Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises

FAQs

• How Long Does It Take to Lift a Saggy Bum with Exercise?

It takes about 4 to 6 weeks of consistent targeted workouts and a protein-rich diet to see noticeable changes in the appearance of your glutes. However, it may take a shorter longer time for some individuals based on their unique genetic makeup, consistency in exercise and diet, and other lifestyle factors.

• Does Squeezing Buttocks Make It Rounder?

Squeezing your buttocks might help in activating the gluteal muscles during exercise, but it’s not sufficient to significantly change the shape of your buttocks. Achieving a rounder shape requires a combination of strengthening exercises that target the gluteal muscles, a well-rounded diet, and maintaining a healthy body weight.

• Will Doing 100 Squats a Day Make My Bum Bigger?

Performing 100 squats a day can certainly contribute to building and toning your gluteal muscles, which might give the appearance of a bigger bum. However, squats work on more than just your glutes, including your thighs and core muscles, and to achieve desired results, a well-structured program is required

To specifically focus on enlarging your glutes, you’ll want to include other exercises that isolate these muscles into your routine. Be careful not to overdo it, as too many squats can strain your lower back and other muscles if not performed with proper form. Resting and allowing your muscles to recover is also essential in seeing results.

• Why Is My Bum Flat at the Top?

A flat appearance at the top of your bum could be due to various factors such as genetics, lack of muscle mass in the upper gluteal region, or excess fat storage in the area. Incorporating exercises that target the gluteus medius and minimus, the muscles located towards the top of the buttocks, can help enhance the shape and lift of your bum.

The Bottom Line

Having toned and lifted glutes not only enhances your physical appearance but also improves your overall health and functionality. By incorporating these 20 sculpting moves into your regular workout routine, you can achieve a natural butt lift that yields visible and functional results. Remember to focus on proper form, engage your glute muscles, and incorporate a balanced diet and full-body workout plan for optimal results.