Blog Fitness Workouts Butt Workouts Beginner Workout for Lower Butt (Exercises, Sample Routine and More)

Beginner Workout for Lower Butt (Exercises, Sample Routine and More)

Having a perky bum is not just about aesthetics, it’s also a testament to your overall fitness. The glute muscles must be trained effectively as they are responsible for a variety of movements and body stability. These muscles are also important for maintaining good posture, providing support for your lower back, and promoting efficient performance in athletic activities (3). 

Together with the hamstrings and quads, they form an integral part of the lower-body strength system. So, a glute-focused workout routine is key to achieving that desired lower butt lift

In this blog, we’ll introduce a beginner’s workout for your lower butt, detailing specific exercises, a sample routine, and more. Get ready to transform your glutes and boost your confidence with our step-by-step guide.

Can Exercise Lift Your Lower Butt?

Yes, exercise can round and lift your lower butt. By targeting the glutes and the surrounding muscles, you can build strength and definition in your lower butt. However, genetics play a crucial role in the shape of your buttocks. Some people may have a more prominent natural lift, whereas others may need to work harder to achieve it.

That being said, let’s understand glute anatomy and what we mean by an “underbutt”.

The glutes are a group of three main muscles: the gluteus maximus, medius, and minimus. When we refer to the underbutt, we’re talking about the lower part of the glute max muscle that is attached to your hamstrings. This is where you want to focus your workout for a lifted lower butt.

The glute max is the largest muscle in the body and is responsible for hip extension, which gives us the power to stand up from a seated position or climb stairs. It also works together with the hamstrings to help you run, jump, and squat.

Based on this, we know which exercises will lift the lower buttocks and most of them are those that work the glute max. Let’s dive into some of these exercises and how to perform them correctly.

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What Exercises Lift Your Bottom?

There are multiple exercises for rounding the bottom of the glutes, such as compound movements like squats, deadlifts, and lunges. Underbutt isolation exercises such as hip thrusts, glute bridges, and donkey kicks are also important for targeting and activating specific muscles in the glutes.

Here’s how to perform each of these exercises to target your lower butt:

Barbell Front/Back Squats

Barbell front/back squats are fantastic exercises for your lower butt as they demand a lot from your glute max. During the squat, as you lower your body, the glute max stretches, and as you stand back up, it contracts. This stretch-contract cycle is what stimulates the muscle to grow stronger and firmer.

workout for lower butt  

Barbell Front Squat

Here’s how to do it correctly:

  1. Stand with your feet hip to shoulder-width apart with the barbell resting across the front of your shoulders.
  2. Keep your torso upright and your elbows high.
  3. Lower your body by bending at the hips and knees, keeping your heels firmly on the ground.
  4. Get as low as you can while maintaining good form, ideally until your thighs are parallel to the ground.
  5. Push back up to the starting position by driving through your entire foot.
  6. Squeeze your glutes at the top of the movement.

Barbell Back Squat

And here’s the back variation:

  1. Stand with your feet hip to shoulder-width apart with the barbell resting on the back of your shoulders.
  2. Engage your core and keep your chest upright.
  3. Push your hips back and bend your knees to lower into the squat.
  4. Aim to lower until your thighs are at least parallel to the floor.
  5. Push back up to the starting position by driving through your entire foot.
  6. Engage your glutes forcefully at the top of the movement.


Deadlifts are one of the best lower-body exercises as they target the glute max, hamstrings, and lower back. This exercise is excellent for increasing overall strength and enhancing the shape of your lower butt.

See also
7 Best Exercises For Hamstrings And Glutes

Here’s how to do it:

  1. Stand with your feet hip-width apart, with the barbell over the middle of your feet.
  2. Bend at the hips and knees to grip the barbell, keeping your arms straight and shoulder-width apart.
  3. Keep your back flat and chest up as you drive through your whole foot to lift the barbell.
  4. At the top of the lift, squeeze your glutes before lowering the barbell back to the floor.


Lunges can help improve your balance, coordination, and muscle activation, with a primary focus on glutes, quads, and hamstrings.

Here’s how to do it:

  1. Begin in a standing position with your feet hip-width apart.
  2. Step forward with your right foot or backward and lower your body until your right knee is bent at a 90-degree angle.
  3. Push through your right foot to return to the starting position.
  4. Repeat with your left leg.

Read more: Ultimate Abs And Butt Workout For Flat Stomach And Bigger Butt

Hip Thrusts

Hip thrusts are a fantastic exercise for isolating and strengthening the gluteal muscles, particularly the gluteus maximus. 

Here’s how to do it:

  1. Sit on the ground with a bench behind you and a loaded barbell over your legs.
  2. Lean back against the bench so your shoulder blades are near the top of it.
  3. Start the movement by driving 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.

Glute Bridges

Glute bridges isolate the glutes without adding unnecessary strain on your back. They’re perfect for targeting the gluteus max.

Here’s how to do it:

  1. Lie on your back with your knees bent, feet flat on the ground and hip-width apart.
  2. Push through your heels and lift your hips off the ground while contracting your glutes.
  3. Slowly lower yourself back to the starting position.

Donkey Kicks

Donkey kicks mimic the motion of a donkey’s kick, which is how they got their name. This exercise specifically targets the gluteus maximus and medius muscles. By adding resistance, such as an ankle weight or resistance band, you can challenge your muscles further and promote growth.

See also
Get A Toned Butt With Effective Glute Isolation Exercises

Here’s how to do it:

  1. Get on all fours with your hands under your shoulders and your knees under your hips.
  2. Keeping your right knee bent at a 90-degree angle, lift your right leg until your thigh is parallel to the floor.
  3. Lower the leg back to the starting position.
  4. Switch legs and repeat.

workout for lower butt  

Bulgarian Split Squats

Bulgarian split squats (BSS) are an effective exercise for sculpting the glutes, particularly the glute max muscle, by providing a potent combination of muscle activation and range of motion. This exercise also engages other lower-body muscles, including the quadriceps and hamstrings.

Here’s how to do it:

  1. Stand facing away from a bench, holding a pair of dumbbells at arm’s length by your sides.
  2. Place the toes of your left foot on the bench behind you.
  3. Lower your body until your right thigh is parallel to the floor.
  4. Push up through your right foot to return to the starting position.

Sample Lower Butt Workout for Beginners

Below is a sample lower butt workout for beginners that provides detailed information on the sets, reps, and rest times. This workout targets the glutes specifically but also works other muscles in the lower body, including the hamstrings and quads.

It can be done at home or in the gym, using minimal equipment.

Warm Up

It’s important to warm up before any workout as a means of preventing injury and preparing your muscles for exercise (4). For this lower butt workout, start with 5-10 minutes of light cardio such as jogging in place or jumping jacks. Then you can perform some dynamic stretches to loosen up your muscles.


  1. Barbell Back Squat – 3 sets of 10 reps, resting for 1-2 minutes between sets.
  2. Deadlifts – 3 sets of 12 reps, resting for 1-2 minutes between sets.
  3. Hip Thrusts – 3 sets of 15 reps, resting for 1-2 minutes between sets.
  4. Glute Bridges – 3 sets of 12 reps, resting for 30-60 seconds between sets.
  5. Donkey Kicks – 3 sets of 10 reps on each leg, resting for 30-60 seconds between sets.
  6. Bulgarian Split Squats – 3 sets of 12 reps on each leg, resting for 1-2 minutes between sets.
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Effective Upper Butt Workout: Make a Peachy Booty at Home 


  1. Make sure to use proper form for each exercise to maximize results and prevent injury.
  2. Increase the weight or resistance as you become stronger and are able to perform more reps with ease.
  3. Don’t forget to engage your core during each exercise for added stability and support.

Cool Down

After you’ve completed the workout, cool down with some static stretches for the muscles you worked in this routine. This will help prevent soreness and aid muscle recovery (4).

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What Exercise Will Make My Bum Smaller?

It’s impossible to target fat loss in specific areas, including the glutes. Your body will naturally lose fat from all over, including your butt, with proper diet and exercise.

However, certain exercises can help to tone and define the muscles in your glutes, which will make them appear smaller and more sculpted. For example, including exercises such as lunges, hip thrusts, and Bulgarian split squats into your workout routine can help shape and lift your buttocks while reducing overall fat. 

In addition, incorporating cardiovascular activities such as running or cycling can also help reduce body fat and promote a leaner appearance. 

How Long Does It Take to Reduce Buttocks?

You’ll need at least 4-6 weeks of consistent exercise and a healthy diet to start seeing changes in your buttock size. However, the results may vary from person to person, depending on factors such as body composition, genetics, and overall lifestyle habits.

People who have a higher percentage of body fat may see more significant changes in their buttocks size compared to someone with lower body fat. Similarly, individuals with a healthy diet and regular exercise routine may see results faster than those who don’t.

See also
Best Exercises To Lose Thigh Fat While Targeting Different Thigh Muscles

Most importantly, whether or not you can achieve a certain buttock size is largely dependent on your genetic predisposition for body shape. Therefore, it’s essential to set realistic expectations and focus on overall health and wellness rather than striving for a specific size or shape.

How Do You Get Rid of Banana Rolls?

Banana rolls are the small pocket of fat that sits just below the buttocks, creating a curved shape that resembles a banana. Many people have difficulty getting rid of these stubborn fat pockets, even through proper diet and exercise.

Here are some tips that may help reduce the appearance of banana rolls:

  1. Incorporate exercises that target the gluteal muscles such as deadlifts, squats, lunges, and hip thrusts.
  2. Add cardiovascular activities to your workout routine to promote overall fat loss (1).
  3. Maintain a healthy diet and limit your intake of processed foods, which can contribute to weight gain in the lower body (2).
  4. Consider undergoing nonsurgical treatments such as CoolSculpting or liposuction to remove excess fat from the area specifically.

A better approach to getting rid of banana rolls is to embrace your body’s natural shape and focus on building overall strength and health. Remember that everyone’s body is unique, and it’s important to appreciate and love yourself regardless of what your size or shape may be.  

Therefore, rather than focusing on eliminating a specific feature, you should strive for a balanced lifestyle that includes regular exercise, healthy eating habits, and positive self-image.  And if you do decide to undergo any cosmetic procedures, make sure you consult a trusted and qualified medical professional before you make any decisions.

Read more: Workout For Lower Butt: Exercises For A Firmer, Perkier Bum

workout for lower butt  


  • What is the muscle under the glutes?

The muscles located underneath the glutes are the deep hip muscles. The muscles that are located below the glutes are the hamstrings, which are actually groups of three muscles that run down the back of your thigh: the semitendinosus, the semimembranosus, and the biceps femoris. These muscles help with knee flexion and hip extension and are often worked simultaneously with the glutes in various lower-body exercises.

  • Do squats work the lower glutes?

Yes, squats are a comprehensive lower body exercise that targets multiple muscles, including the lower glutes or gluteus maximus. The gluteus maximus is heavily engaged during the upward movement or extension phase of the squat. However, the extent of its activation can be influenced by the depth of your squat and your stance. For example, a wider stance with the toes pointed slightly outwards will work the lower glutes more effectively.

  • How do I get a curvy bottom?

Achieving a curvy bottom involves combining targeted workouts with a balanced, protein-rich diet. Exercises such as squats, lunges, deadlifts, and hip thrusts are known to effectively target and build the glute muscles, which contributes to a more toned and curvy appearance. 

However, exercise alone is not sufficient. Incorporating a well-balanced diet that is rich in lean proteins, complex carbohydrates, and healthy fats will help with muscle growth and recovery. 

In addition, consistency is key, as muscle growth and toning take time and regular workouts. Finally, due to the significant role played by genetics in determining body shape, it’s important to maintain realistic expectations and focus on health and fitness rather than striving for an idealized image.

The Bottom Line

Achieving a smaller buttock size requires a combination of proper diet, regular exercise, and patience. You can achieve a toned and sculpted appearance by incorporating exercises that target the glute muscles while also reducing overall body fat through cardiovascular activities.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Benefits of different intensity of aerobic exercise in modulating body composition among obese young adults: a pilot randomized controlled trial (2017,
  2. Eating highly processed foods linked to weight gain (2019,
  3. Why Glutes are so important? (2018,
  4. Why Warming Up and Cooling Down is Important (2016,
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