3 Best Butt Boosting Exercises

If you want to keep your butt exercise routine short but SUPER effective... then you MUST stick with doing these 3 exercises.

These 3 exercises are a superior way to build you a firmer, rounder booty than doing a million squats.

Now don't worry about changing up the routine to build your butt.

Changing up your workout routine all the time offers little benefit.

It is FAR more important to remain consistent than to keep switching up exercises.

Being consistent will give you results 10 times faster than doing a big variety of glute and leg exercises.

Just make sure you you REST your glute muscles from focussed exercise to the butt area for 2 days before you do a workout on the booty zone again. 

You can still exercise on the 2 non-glute days, but do 30 minutes of cardio on a rowing machine or hop on a bicycle.

Or do an upper body workout on one of your non-booty workout days.

Not overworking a muscle group in EXTREMELY critical.

Otherwise you risk injury and it will SLOW your results.

You see, your muscles actually repair and build new muscle tissue during times of rest.

So also make sure you are getting 7 to 8 hours of high quality sleep to ensure the best muscle growth.

3 Best Booty Building Exercises

Single Leg Deadlift

This exercise will give you a phenomenal and strong rear end. And as a wonderful bonus, you will notice the skin on your booty will get a smoother, tighter appearance while your glute muscles get rounder.

The Key: Really learn how to perform this entire movement before picking up a weight.  After you have mastered it, you can then begin using one light weight or even two (one in each hand) to increase the difficulty of the exercise.

How much and how often:

1 set of 10 to 15 reps per leg with a 5 lb dumbbell – then do:

3 sets of 6 to 8 reps per leg with a 10 to 20 lb dumbbell. If you can handle doing more than 8 reps, increase the weight you are using.

How to perform it:

1) Hold a dumbbell in one hand, hanging to your side. Stand on one leg, on the same side that you hold the weight.

2) Keeping your knee slightly bent, perform a deadlift by bending at the hip, and extending your free leg behind you for balance. Continue lowering the dumbbell until your back (keeping it flat and your core tight) and the extended leg are parallel to the ground.

3) Rise back up to the upright position and squeeze your glute muscle.

Allow 60 to 90 seconds of rest between sets.

Weighted Hip Thrusts

This exercise has got to be the ultimate “secret weapon” for butt building.

butt lifting exercises

The Key: Your hip level is critical here. Do not raise it too high to avoid over-extending and hyperextending your spine. But DO raise it high enough that you are fully activating your glute muscles.  

Try to hit the sweet spot where your body is totally in line from your shoulders to your knees, and maybe just over-extended a teeny tiny bit to make sure you really activate those butt muscles.

How much and how often:

1 set of 10 to 15 reps with a 10 to 20 lb barbell to warm up – then do:

3 sets of 6 to 8 reps with a 20 to 30 lb barbell. If you can handle doing more than 8 reps, increase the weight you are using.

How to perform it:

1) Sit on the floor with a weight bench directly behind you. Your upper back should touch the bench. Your knees should be bent with your feet shoulder width apart and planted firmly in front of you. 

2) Have the barbell resting across the thighs of your leg and your hands positioned palms down, grasping the bar a little more than shoulder width apart.

3) Lean back onto the bench, move the barbell up across your hips and raise them up until your body forms a straight line from your shoulders to your knees (full hip extension), keeping your back straight and then slowly lower yourself back down towards the ground.

Allow 60 to 90 seconds of rest between sets.

Be sure to focus on squeezing your butt cheeks and really engaging your glute muscles after you raise your hips up.

Bulgarian Split Squats

This is a lunge-like movement that is very effective for targeting the glutial muscles as well as your quadracepts.

The Key: Focus on your front leg driving you up from the heel and SQUEEZE your glute muscle at the top to really activate it. Muscle grows where your focus goes. You can start this by not using weights until you build up your muscles and strength.

How much and how often:

1 set of 30 reps (15 per each leg ) with a pair of 3 to 5 pound dumbbells in your hands – then do:

3 sets of 16 to 20 reps (8 to 10 per leg ) with a pair of 5 to 10 pound dumbbells in your hands – finish with:

1 set of as many reps you can do (equal reps each leg ) with a pair of 1 to 3 pound dumbbells in your hands – This will finish your legs as a 'burnout' set by doing a high number of reps with a light weight

Allow 60 to 90 seconds of rest between sets.

How to perform it:

1) Begin by standing a few feet away in front of a flat bench. Keep both feet together. Have a pair of light weight dumbbells in each hand. Keep your hands at your sides having your palms facing inward.

2) Now put one foot back behind you on the bench. Your stance should be staggered your toes pointed down and the top of your foot pressed almost flat against the top of the bench.

3) Keep your tummy pulled in and tight, your chest up and start lowering yourself slowly by bending your knee and hip of your standing leg. Descend with the bending leg until the of knee of your bench leg almost touching the ground.

4) Once you've completed the lowering position, bring yourself back fully upright by extending your front knee and coming back up. Be sure to stop just short of locking our your knee.

Note: If you prefer, you can also do this exercise using a weighted bar or a barbell if you prefer. I do recommend you start out trying this exercise using dumbbells before trying a bar or barbell.

Now get going with this workout and make your booty pop!