Health benefits of glutes: Squats target several parts of your body, including glutes, quadriceps, and hamstrings, making them one of the best exercises for overall lower body strength and booty growth (Image: Canva)
If you are looking to get a bigger, more sculpted butts, it is possible to do so through consistent strength training that targets the three muscles that make up your glutes. These muscles not only enhance the shape of your buttocks but also play a vital role in posture, movement, and athletic performance.
Whether you are looking to build your butts, or just for overall fitness and strength while also ensuring correct posture, this is a good place to start. A strong, sculpted butt isn’t just about aesthetics—it plays a key role in ensuring the correct posture, athletic performance, and overall lower body strength.
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Here are effective exercises to build and enhance your buttocks:
Squats target several parts of your body, including glutes, quadriceps, and hamstrings, making them one of the best exercises for overall lower body strength and growth. The
Journal of Strength and Conditioning Research recommends them specifically for glutes.
How to do it:
- Stand with your feet at shoulder-wide distance.
- Lower your hips back and down as if sitting into a chair, keeping your chest up and knees in line with your toes.
- Push through your heels to return to standing.
- Repeat for 3 sets of 12–15 reps.
Pro tip: When you start feeling stronger, add resistance with dumbbells, a barbell, or a resistance band for more pressure on your glutes.
Also read | Best exercises: Tone up your glutes, improve lower body strength with these 7 exercises
Hip thrusts focus specifically focus on your glutes, more than many other exercises, and may even be better than squats for strengthening this part of your body, according to
Sports Biomechanics.
How to do it:
- Sit on the floor with your upper back against a bench.
- Place a barbell or weight across your hips and bend your knees with feet flat on the floor.
- Drive through your heels to lift your hips until your thighs are parallel to the floor.
- Squeeze your glutes at the top, then lower back down.
- Repeat for 3 sets of 10–12 reps.
Pro tip: Focus on controlling the movement and engaging your glutes throughout.
Medicine & Science in Sports & Exercise highlights deadlifts as a key exercise for posterior chain development, including the glutes. They target the glutes, hamstrings, and lower back, promoting strength and size in the glutes.
How to do it:
- Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
- Hinge at the hips, keeping your back straight, and lower the weights toward the floor.
- Push through your heels to return to standing, squeezing your glutes at the top.
- Repeat for 3 sets of 8–10 reps.
Pro tip: Romanian deadlifts (with slightly bent knees) are particularly effective for targeting the glutes and hamstrings.
Also read | Pistol squats, best exercise for glutes, quads, core muscles
This unilateral exercise targets the glutes and quads while improving balance and stability, according to
The Journal of Sports Medicine and Physical Fitness.
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How to do it:
- Stand a few feet in front of a bench and place one foot behind you on the bench.
- Lower your hips into a lunge position, keeping your front knee in line with your toes.
- Push through your front heel to return to standing.
- Perform 10–12 reps per leg for 3 sets.
Pro tip: Hold dumbbells for added resistance and deeper muscle engagement.
Glute bridges
Similar to hip thrusts, glute bridges isolate the glutes and are ideal for beginners or as part of a warm-up.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Push through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
- Lower back down without touching the floor.
- Repeat for 3 sets of 12–15 reps.
Pro tip: Add resistance with a barbell, dumbbell, or resistance band for increased difficulty.
Also read | Exercise tips: Donkey kick, standing hamstring are best exercises for gluteal muscles
Step-ups activate the glutes, quads, and hamstrings while mimicking real-life movement patterns. The
Journal of Applied Biomechanics identifies this exercise as effective for building glute strength and size.
How to do it:
- Stand in front of a bench or sturdy platform.
- Step one foot onto the platform and push through your heel to lift your body up.
- Step back down and repeat on the same leg, then switch legs.
- Perform 10–12 reps per leg for 3 sets.
Pro tip: Hold dumbbells for added resistance.
Donkey kicks
Journal of Sports Science & Medicine notes donkey kicks as an effective bodyweight exercise for glute activation
How to do it:
- Get on all fours with your hands under your shoulders and knees under your hips.
- Lift one leg, keeping the knee bent at 90 degrees, and push your foot toward the ceiling.
- Lower and repeat for 12 reps per leg for 3 sets.
Pro tip: Add ankle weights or a resistance band for increased resistance.
Incorporate these exercises into your routine and pair them with a balanced diet rich in protein to support muscle growth and recovery. With dedication, you’ll achieve noticeable results over time.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
