Exercises like squats, lunges, bridges, and deadlifts may help boost the size of your glutes. These can be performed at home or in the gym using your body weight, free weights, or resistance bands.
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Your glutes play a crucial role in various bodily movements, including walking, running, and jumping. They’re also famous for their curvaceous appearance.
Like most other body parts, though, glutes can vary in their shape and tone. And if your glutes aren’t as big as you’d like, there are ways to help boost the size of these muscles.
Keep reading to learn more about 13 exercises and strategies to help you build a bigger, firmer butt.
How many reps and sets should you perform?
Exercise that focuses on increasing the physical size of a muscle is known as hypertrophy training.
To help you build a big and firm butt, consider the following factors when you’re exercising:
- Reps: Try performing each exercise for 6 to 12 reps at 75% to 85% of your one rep max (1RM).
- Sets: Perform 3 to 5 sets of each exercise.
- Rest: Between each set, rest for 60 to 90 seconds to help your muscles recover but also remain in a state of hypertrophy.
To maximize hypertrophy, train your glutes at least twice a week. Between each session, it’s important to recover for at least 48 hours to allow your muscles to rest.
If you’re new to exercising, start slowly. Try one set of each exercise and work your way up to two, three, and then four sets when they become easier.
A personal trainer or physical therapist can help you with your form and suggest alternative exercises if you experience any issues with your knees, ankles, or hips.
The glute bridge is a beginner-friendly exercise that isolates and strengthens the glute, hamstring, and core muscles, while also improving hip stability.
How to do this exercise:
- Lie on your back with your knees bent and feet planted on the floor. Place your arms at your sides with palms flat on the ground.
- Contract your abdominals and glute muscles, press your feet into the floor, and lift your hips off the floor. Your body should form a straight line from your shoulders to knees.
- Pause at the top for 5 seconds, then slowly lower to the starting position.
- Complete 3 sets of 6 to 12 reps.
Squats are a foundational movement for increasing overall strength, balance, and stability. The key is to perfect your form and then incorporate additional challenges, such as barbells, dumbbells, and loop bands.
To perform the basic body weight squat:
- Stand with your feet slightly wider than hip-width apart. Your toes should be slightly pointed out, and your hands should be on your hips or in front of you.
- Slowly push your hips back into a sitting position while bending your knees. Avoid driving your knees forward. Instead, focus on hinging your hips back, as if you’re sitting into a chair.
- Continue to lower yourself until your thighs are parallel to the floor (your knees should be bent at a 90-degree angle). Hold the position for 1 to 2 seconds and slowly return to the starting position.
- Perform 6 to 12 reps for 3 sets.
There are many squat variations, each targeting different muscles in your glutes.
Jump squats are a powerful plyometric exercise that can boost your heart rate and help strengthen your glutes, hips, quads, hamstrings, and calves.
How to do this exercise:
- Stand in a squat position with your feet slightly wider than shoulder-width apart, arms at your sides.
- Lower your body until your thighs are parallel to your knees. As you squat, move your arms out in front of you, palms together.
- Propel yourself up and off the ground. Try to push your feet at least 3 inches off the ground. Extend your arms to help with momentum.
- Squat back down with soft, bent knees, and repeat.
- Complete 3 sets of 8 to 12 repetitions.
If you feel discomfort in your knees, ankles, and hips, or you have difficulty staying balanced, consider performing a basic squat without jumping.
Walking lunges are an excellent exercise for building and toning the glute and quadriceps muscles, while also improving your balance.
How to do this exercise:
- Hold a dumbbell in each hand with your arms at your sides.
- Stand with feet about hip-distance apart. Step forward about 2 feet with your left foot.
- Bend your left knee toward the ground until it’s parallel to the floor. This is the forward lunge position.
- Pause and hold this position for a few seconds.
- Then take a step forward with your back (right) leg, and repeat the lunge, leading with this leg.
- Repeat this walking lunge pattern. Complete 3 sets of 6 to 12 reps on each side.
The single-leg deadlift is an intermediate to advanced move that targets your glutes and hamstrings. It also challenges your balance and core stability.
How to do this exercise:
- Hold a dumbbell in each hand. Place your hands in front of your thighs.
- Stand with your weight on your right side, maintaining a slight bend in your knee. Engage your core muscles.
- Begin the move by hinging at your hip. As you hinge, allow the weights to drop down in front of you, palms facing each other. Your torso will lower toward the ground as your left leg goes straight back and your right foot remains planted on the floor.
- Hinge slowly until your left leg is parallel to the floor, or as close to parallel as you can get without losing your balance.
- Slowly lower your leg to the starting position.
- Complete 3 sets of 6 to 12 repetitions on each leg.
The clamshell targets the deep glute muscles (gluteus medius and minimus) and the hip abductor muscles, which are often neglected when performing exercises like the squat and deadlift. These muscles help stabilize your pelvis, prevent lower back pain, and balance out your lower body.
How to do this exercise:
- Start by lying on your left side with your legs stacked, head resting on your left arm, and right hand on your hip.
- Bend your hips and knees to make a 90-degree angle. Your feet should be in line with your butt.
- Engage your core and lift your right knee as high as you can while keeping your feet together. Keep your left knee in contact with the floor and hips stacked. Your trunk and hips shouldn’t move during the exercise.
- Hold at the top for a few seconds before slowly lowering to the starting position.
- Complete 3 sets of 6 to 12 repetitions, then repeat on the other side.
Using a resistance band during lower body exercises can help target your glutes and hip muscles while improving your sense of body positioning, known as proprioception.
For a deep burn in the glutes, perform banded side steps with another lower body exercise like squats or lunges.
To start, you may want to place the resistance band just below your knees. As the exercise becomes easier, you can move the band down lower, toward your ankles.
How to do this exercise:
- Start by standing with your feet shoulder-width apart.
- Place a resistance band below your knees or around your ankles. You’ll feel the resistance on the outside of your legs and glutes.
- Bend your knees and lower your booty about a quarter of the way.
- Step to the right with your right foot, creating tension in the band, then step your left foot in to meet your right foot. Repeat.
- Complete 6 to 12 side steps to the right, then repeat on the left side. Do 3 sets on each side.
Donkey kicks are a great exercise to perform because they focus solely on the three glute muscles by contracting them. This differs from other lower body exercises like the squat, which targets the gluteus muscles in a lengthened position.
How to do this exercise:
- Start by getting into a position on all fours. Keep your knees hip-width apart, your hands flat on the floor under your shoulders, and your spine neutral.
- Brace your core, then lift your right leg off the floor, keeping your right knee bent and your foot flat.
- Use your glute muscles to push your foot toward the ceiling. Pause and squeeze at the top. Make sure your pelvis and hips remain pointed toward the ground.
- Return to the starting position.
- Complete 6 to 12 reps on each leg for 3 sets.
Hip thrusts are a popular and efficient exercise for growing and strengthening the glutes. Some research has found that they may activate the gluteus muscles more effectively than traditional back squats and deadlifts.
To perform this exercise:
- Sit on the floor with your legs straight and your shoulder blades resting against a secured bench.
- Place a barbell across the crease of your hips and place your hands around the bar. Consider using a barbell pad to make the movement more comfortable. Alternatively, you can hold a dumbbell.
- Bend your knees and have your feet about hip-width apart.
- Once in position, drive your heels into the ground, brace your core, and push your pelvis upward by squeezing your glutes. At the top of the movement, your shins should be vertical, your torso parallel to the ground, and your knees bent at a 90-degree angle. Avoid pushing with your lower back.
- Gently bring the weight back down.
- Complete 6 to 12 reps for 3 sets.
Ensure your chest is in the same position throughout the whole movement. Focus on using your pelvis to drive this movement.
Since this move is more advanced, it’s best to practice without a barbell until you can accurately perform this movement. If you’re new to this type of exercise, you can practice this movement with glute bridges.
Side-lying hip abductions are another effective exercise for targeting the hip abductor muscles.
To perform this exercise:
- Start by lying on your right side with your legs stacked straight.
- Squeeze your glutes and lift your left leg vertically.
- Hold for 2 seconds and return to the starting position. This is one rep.
- Complete 6 to 12 reps on each side for 3 sets each.
Consider using ankle weights or a looped resistance band for added resistance.
Bulgarian split squats are a challenging exercise that can help build your glute and core strength, as well as improve balance, stability, and athletic performance.
- Stand 2 feet (about 60 cm) from a step, chair, or bench, facing away from it.
- Bend your left leg and place the top of your foot on the bench. This will be your starting position.
- Next, bend your right knee and lower your body as low as you can. Be sure to keep your chest, hips, and shoulders facing forward.
- Press down into your right heel to return to the starting position. This is one rep.
- Complete 6 to 12 reps on each side for 3 sets.
For an added challenge, hold a dumbbell in each hand.
Stiff-legged deadlifts are a type of hinge movement that effectively activate the gluteus, hamstring, and core muscles.
To perform this exercise:
- Stand with your feet hip-width apart with a dumbbell in each hand and your palms facing your thighs. Be sure to engage your core and keep a neutral spine throughout the exercise.
- With a very slight bend in your knees, hinge at the hips and slowly lower the dumbbells toward the ground, stopping when they reach around the middle of your shins.
- Slowly rise back to the starting position by contracting your glutes. This is one rep.
- Complete 6 to 12 reps for 3 sets.
It’s best to start with a lighter weight at first and perfect your form. This can help prevent injury and target your glutes rather than relying on your lower back.
Once you perfect this movement, you can add resistance in the form of dumbbells, a barbell, or a kettlebell.
Step-ups can help build lower body strength and cardiovascular endurance.
According to a 2020 review, step-ups may activate the gluteus muscles more effectively than exercises like squats and deadlifts because they require more stabilization to perform them.
To perform this exercise:
- Stand 2 feet (about 60 cm) in front of a secured box or bench. Ensure the surface will not move.
- Place your right foot on top of the box or bench. Your hips, knees, and ankles should all be at a 90-degree angle. This is the starting position.
- Push your right foot into the box or bench and squeeze your glutes to lift your body up. Instead of putting your left foot on top of the box or bench, keep it in the air.
- Lower your body back down. This is one rep.
- Perform 6 to 12 reps, then switch feet. Perform 3 sets.
Take your time with this movement. If needed, secure your balance by placing both feet on the box and then slowly lowering back down.
Adding weights to exercises is a great way to increase the intensity of the exercise and move you beyond a plateau. Weights can also make the exercises more effective.
To add weight to a specific exercise, try using:
If you’re not sure where to start and what exercises to add weight to for larger glutes, talk with a personal trainer or physical therapist.
Bodies come in different shapes and sizes. If you’re preoccupied with the shape of your butt or experience feelings like guilt, consider reaching out for support.
Body image issues can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities.
They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet, fitness, and pop culture.
A combination of targeted exercises and eating a balanced diet is usually the safest and most effective way of getting a firmer, rounder butt. However, results won’t happen right away.
If you’re looking for a more immediate, short-term option, shapewear may be a way to bring out the natural shape of your butt. These undergarments utilize a combination of removable butt-lifting pads and compression materials, such as spandex.
Some people also turn to cosmetic procedures like butt lifts and butt implants to add volume and shape to their butt. However, these procedures typically aren’t covered by insurance and may pose several health risks.
It’s important to remember that bodies come in different shapes and sizes. If you’re preoccupied with the shape of your butt or feel negative feelings about it, consider reaching out for support.
Some targeted exercises can help you increase the volume, firmness, or shape of your butt. These may include squats, donkey kickbacks, clamshells, lunges, and glute bridges.
If you want more immediate results, consider trying shapewear undergarments. Cosmetic procedures like butt lifts or implants may also provide quicker results, but these are usually expensive and may come with health risks.
Remember, it takes time and patience to see results. If you’re unsure about which types of exercises will work best for you, consider speaking with a certified personal trainer.