There are a lot of different reasons you should work your glutes. The major reasons are: They help keep your hips from getting too tight and your pelvis stable, both of which can lead to injury otherwise.
But, let’s be honest, sometimes it just comes down to the fact that you want that perfect butt.
Whatever your intention leads to, there is plenty of buttocks workout for women. Let’s have a look at some of the best exercises:
1. Glute Bridge
This lower body workout strengthens and isolates the glutes, hamstrings, the hip muscles, the lower back muscles, and improves the stabilization of the spinal cord.
How to Perform Glute Bridge:
- Lie with your face up with knees bent and feet shoulder-width apart.
- Raise your hips straight up off the ground, engaging the glutes and bracing your core.
- Lower down slowly, creating your own resistance.
2. Marching Hip Lift
This is a good exercise to add to your glute workout routine. It strengthens the muscle between the ribs and hips, and the muscles that run down the sides of the torso.
How to Perform Marching Hip Lift:
- Lie with your face up with knees bent, feet on the floor, and abs engaged.
- Lift your butt as you squeeze your glutes.
- Now raise left foot a few inches off the floor and straighten the leg.
- Make sure that your hips do not twist.
- Lower right foot to the ground as you pick up right foot.
3. Crossover Lunge
The crossover lunge targets your hamstrings and glutes extra hard while teaching balance and coordination to your body.
How to Perform Crossover Lunge:
- Stand with your feet shoulder-width apart and lift your right foot, stepping backward and to the left to cross behind left foot.
- From this position, perform a lunge, engaging your glutes, abs, and hamstrings to lower.
- Push off with your right foot to stand. Repeat with the other side.
4. Power Skip
This exercise develops strength, power, and endurance of the quads, hamstrings, and glutes for faster turnover and longer strides.
How to Perform Power Skip:
- From a lunge, with right foot in front and left foot behind, bring left foot forward and jump up, getting right foot completely off the ground and raising left knee high.
- Land lightly on your right foot first, before placing left foot on the ground behind you to return to starting position.
5. Single-Leg Hip Raise
Single leg hip raise is a starting point for individuals with back pain. It is also one of the great options to choose as a glute exercise at home.
How to Perform Single-Leg Hip Raise:
- Lie with your face up on the floor with your right knee bent and your left leg straight.
- Raise your left leg until it is in line with your right thigh.
- Push your hips upward, keeping your left leg elevated.
- Pause, then slowly lower your body and leg back to the start position. Complete the prescribed number of repetitions with your left leg, then switch and do the same number with your right leg.
6. Barbell Deadlift
If you need to do one exercise, this is the one to do. The exercise works your lower and upper body, including your back muscles.
How to Perform Barbell Deadlift:
- Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width.
- Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement.
- Lower the bar to the floor, keeping it as close to your body as possible.
7. Swiss-Ball Hip Raise and Leg Curl
It primarily focuses on the gluteus maximus and hamstring muscles, making it one of the best glute isolation exercises.
How to Perform Swiss-Ball Hip Raise and Leg Curl:
- Lie with your face up on the floor and place your lower legs and heels on a Swiss ball.
- Push your hips up so that your body forms a straight line from your shoulders to your knees.
- Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
- Pause for one or two seconds, then reverse the motion, by rolling the ball back until your body is in a straight line.
- Lower your hips back to the floor.
8. Single-Leg Deadlift
The single leg deadlift works the hamstrings and the glutes and challenges core stability and strength. This exercise also improves balance and posture and increases muscle strength.
How to Perform Single-Leg Deadlift:
- Grab a pair of light dumbbells and stand on your right foot.
- Lift your left foot behind you and bend your knee so your left leg is parallel to the ground.
- Bend forward at your hips, and slowly lower your body as far as you can, or until your left lower leg almost reaches the ground.
- Pause, then push your body back to the previous position. If this exercise is too hard, let the toes of your shoe rest on the ground for balance instead of raising the foot of your non-working leg.
9. Single-Arm Dumbbell Swing
The swing mainly targets the muscles of the core, including your hips, glutes, and hamstrings, and the upper body.
How to Perform Single-Arm Dumbbell Swing:
- Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length.
- Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the dumbbell between your legs.
- Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to stand position.
- Now squat back down as you swing the dumbbell between your legs again. Swing the weight back and forth forcefully.
Clamshell can create the balance between the thighs, glutes, and pelvic floor. Runners can benefit from this hip-strengthening glute exercise because they are more likely to get injuries from weak hips.
How to Perform Clamshell:
- Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together.
- Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis.
- Pause, then return to the starting position. Don’t allow your left leg to move off the floor.
11. Dumbbell Step Up
It works the muscles on the front and back of your thighs. It is a unilateral leg exercise, which means that you train each leg independently.
How to Perform Dumbbell Step Up:
- Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step and place your left foot firmly on the step, high enough that your knee is bent 90 degrees.
- Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated.
- Lower back down until your right foot touches the floor. Complete the prescribed number of reps with your left leg, then do the same number with your right leg.
Also read: Rear Delt Exercises
12. Rear Foot Elevated Split Squat
This rear foot elevated split squat is one the best glute exercises. It is a big-time workout for developing lower body strength and power.
How to Perform Rear Foot Elevated Split Squat:
- Place left the foot on a low bench or step behind you, and remain close enough to the bench so your left leg is not stretching or locked.
- Send hips back, and bend the right knee to lower into a lunge.
- Using your right glute, push up, and straighten right leg to complete the rep.
Plan to train your legs and hips at least twice per week on nonconsecutive days. Three days per week can give you better results.
Vegans and vegetarians can opt for plant-based foods like tempeh, tofu, soy products, legumes, and leafy greens.
You can squat, lunge, and pulse your way to stronger glutes and incorporate some heart-pumping cardio with explosive jumping variations, too.
After a week or two, add weight in the form of dumbbells or a barbell. Gradually add sets as you feel stronger. Also, increase the weight when it feels manageable to complete your sets and reps.
If you are a weekend hero, don’t expect good results. It takes days and months of hard work and discipline to build bigger buttocks. Regular exercise is a must for a perfect butt.