Top 8 Best Exercises to Lift Your Butt

Your glutes are the largest muscle group in your body. To ensure you have more power for different workouts, it is important to activate every muscle in your glutes. Stronger booty muscles will also provide you with improved strength for better body alignment and increased support for spine and hips. You can always try some butt lift exercises to enjoy these benefits. Let's find out more about what you can do to train your glutes.

Best Exercises to Lift Your Butt

Whether you want stronger glutes to perform better in the gym or you are simply interested in having a better-looking ass, you can always try some specific exercises. Here are some suggestions:

1. Heel Sky Raise

You should include this exercise in your routine to give your butt firmness and shape.

  • Get on your knees and elbows and extend your leg out straight.
  • Flex your leg and then lift it using your glutes only. Just lift it enough to make it become parallel to the ground.
  • Be sure to perform this movement slowly and be in control all the time. Do not raise your leg too high because it will put unnecessary strain on your back muscles.

2. Single Leg Ballet Kicks

Looking for best butt lift exercises? Try this one. You may want to perform this exercise regularly to have a perky butt complimented with long, lean hamstrings.

  • Stand in a comfortable position with your head straight up and your belly drawn into your spine. Keep your shoulders back and chest up.
  • Slowly bring your one hand down and touch the toe of your opposite foot. Ensure that your body stays aligned all the time.
  • Get maximum stretch in the hamstring and maintain the stretched position for a few seconds. Slowly return to the starting position.

3. Lower Half Lunge

You will be contracting your glutes hard throughout the exercise which will strengthen them and give your buttocks a good shape too. It works as a compound movement and elevates your heart rate at the same time to offer other health benefits as well.

  • Get in a lunge position first. Ensure that your back knee is on the ground.
  • Keep your torso straight, chest up, and belly drawn into your spine. Slowly push your knee off the floor but stop when you are halfway up.
  • Slowly return to the starting position. Perform 15 reps and then switch legs.

4. Imaginary Bottle

It is one of the best butt lift exercises because it targets all areas of your buttocks and helps you add some roundness to your butt.

  • Lie on your stomach with hands placed under your chin. Keep your feet together and flex them.
  • You should start with one leg only. Imagine there is a bottle outside of your foot and you have to lift your foot up to go over the bottle without touching it.
  • Keep your leg straight while performing the movement and ensure that your glutes stay contracted throughout the exercise.

5. Dumbbell Side Lunge

Again, this exercise will target your butt as well as your hamstrings. With weight in your hands, you are going to get better results in a short time.

  • Grab a dumbbell in each hand and stand with your feet together.
  • Now, use your right leg to take a large step to your right. Be sure to land on your heel.
  • Soon after you land on your heel, bend your left knee and lower your hip to get in a single leg squat position. Ensure that your right knee is above your right toes all the time.
  • Stand up while pressing into your right heel and return to the starting position.
  • Repeat the same with your other leg.
  • Perform 30 reps to get your glutes burning.

6. Barbell Split Squat

Squats seem to work amazingly well to tone your butt and strengthen your glutes. Here is another move to include in your routine:

  • Take a 20-pound barbell and place it across your shoulders. Keep your hands placed just outside your shoulders.
  • Take a large step back with your left leg first. Put your weight on the ball of your left foot.
  • Use your core muscles to stabilize the weight between your both legs.
  • Slowly bend your knees until your right knee makes a 90-degree angle with the floor.
  • Move back up while pressing into your right heel.
  • Perform 12 reps and then switch sides.

7. Rear Raisers

It is one of the best butt lift exercises to target upper outer sides of your glutes. Here is how to perform it properly:

  • Start by getting on all fours.
  • Straighten out your left leg and cross it behind your other leg while tapping the floor using a pointed toe.
  • Lift your left leg while contracting your glutes. Keep lifting until the leg becomes parallel to the ground.
  • Slowly return to the starting position and repeat the same with your other leg. Ensure that you do not arch your back extensively.

8. Booty Boxes

If you are looking for a way to target your center and upper glutes, you should include this exercise in your routine.

  • Get on all fours with your left leg pointing behind you.
  • Slowly lift your left leg 4 inches higher while keeping your buttocks angled down all the time.
  • While maintaining full control over your leg, contract your glutes and trace a box using your big toe. Move it clockwise first and then do it counterclockwise.
  • Contract your glutes hard while performing the move. Repeat the same with your other leg too.
 
 
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