3 Most Awesome Exercises to a Rounder Firmer Butt

If you are looking to make your butt rounder and firmer... then you NEED to do these 3 best exercises to firm your bum.

These 3 moves are the superior way to make your booty rounder while making it firm and the skin tight.

We've mention in other posts that you don't have to keep changing up your booty exercies to build your butt.

Constantly changing out your glute exercises offers no benefit.

What's FAR more important is for you to be faithful to working out and to remain consistent week after week.

Simply staying consistent will give you results that are 10x better and faster than doing a wide variety of glute exercises.

What is most important is that you commit to your workout and stick with it long enough to see results

These exercises are proven to be the best at building you a rounder butt.

3 Best Booty Rounding Exercises

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.  Make sure you raise it high enough that you're fully activating your butt muscles.  BUT, avoid raising it too high so that you avoid hyperextending your spine.

Aim to hit the sweet spot where you are totally in line from shoulders to knees. It's okay to over-extended a tiny bit and SQUEEZE the glute muscles to make sure you fully activate your butt muscles.

How much and how often:

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

3 sets of 8 to 10 reps with a 20 to 30 lb barbell. If you can handle doing more than 10 reps, increase the barbell weight you are using.

How to perform it:

1) Start by sitting on the floor on front of a weight bench. Your back should be touching the bench. Have your knees bent, your feet flat on the floor and shoulder width apart. 

2) Place the barbell across the thighs of your legs and place your hands palms down, grabbing the bar a bit more than shoulder width apart.

3) Lean back onto the bench, roll the barbell up to lay across your hips. Now thrust your hips up so that your body will form a straight line from your shoulders to your knees. Keep your back straight, your core tight and squeeze your butt cheek muscles. Then slowly lower your bottom back down to the ground.

Allow 60 to 90 seconds of rest between sets.

Sumo Squats

This type of squat will give you fast gains. As an added bonus, your booty will get rounder and smoother.

butt lifting exercises

The Key: Really learn how to perform this entire movement before picking up a weight.  Once you've mastered it, you can start using a light dumbbell to increase the challenge of the exercise.

How much and how often:

1 set of 10 to 15 reps – then do:

3 sets of 6 to 8 reps per leg with a 5 lb dumbbell. If you can handle doing more than 8 reps, increase the weight you are using.

How to perform it:

1) Stand with your feet wider than shoulder distance apart and have your toes turned out  to 45 degrees.

2) Lower yourself down by bending at your knees and raise your hands to meet under your chin. Keep your core tight, your back straight and push your butt back as you lower yourself. Make sure you do not let your knees move forward past your toes when lowering. 

3) Once your are thighs parallel to the floor, push back up through your heels and rise up steadily back to the starting position. Repeat until you've completed a full set.

Allow 60 to 90 seconds of rest between sets.

Cable Kick Backs

Watch this 42 second video to see the WRONG and then the PROPER way to do this exercise:

The Key: Focus on your kicking leg and really SQUEEZE your glute muscle at the top to fully activate it. Muscle grows better when you focus on it. 

How much and how often:

1 set of 30 reps (15 per each leg ) using a low weight, 10 to 20 lbs – then do:

3 sets of 16 to 20 reps (8 to 10 per leg ) using a heavier weight, 15 lbs or more  – finish with:

1 set of as many reps you can do (equal reps each leg ) with the lowest weight  – 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 hooking an ankle cuff to a cable pulley set to the lowest position. Then attach the cuff to your ankle.

2) Stand facing the weight stack from about 2 to 3 feet away. Lean forward until your back is straight and paralell to the floor. Grasp the frame on either side of the weight stack to support yourself.

3) Keep your core tight, knees a tiny bit bent and not locked. Slowly kick the leg with the cuff back. Lift as high as you can go without discomfort and breath out. Pause there briefly and sqeeze your glute muscle.

4) Now bring that leg slowly forward until you are back to the starting position.

5) Repeat until you are done all the reps for that leg. Then switch to the other leg.

Here's a 3 minute video clip to demonstrate these 3 exercises.

Note that 2 of these exercises in the video include supersetting with an additional move. You can always add those into your workout once you advance and need more of a challnge.

Now get going with these exercises and make your booty round!