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Five Best Butt Exercises For Women

Sculpt Your Booty: Discover The Top 5 Butt Exercises Every Woman Should Try

Bethany Meilani Hamilton is an American professional surfer who survived a 2003 shark attack

Whatever your situation might be, set your mind to whatever you want to do and put a good attitude in it, and I believe that you can succeed. You are not going to get anywhere just sitting on your butt and moping around.

Bethany Hamilton ‧ an American professional surfer

What is the most important part of your body to that people don’t admit that they notice? The answer: your butt!

There are far too many other names for the bum. So why do people care so much about their bums? Well, we sit on our bums and need to keep them in as good shape as possible. So how on earth do you train your bum, you might ask?

Believe it or not, there are several ways to tone your bum, and they're not that hard. Anyone, including you, can do it.

#1. Repetitive Squats

Squats are the simple, perfect and one of the best butt exercises for when you're catching up on your TV dramas and are bored during commercials. Instead of checking Facebook or email, take the time to do your squats. Your bum will thank you.

The simplest form of a squat is to stand with your feet spread just beyond your shoulders. Bend your knees and drop your bottom as far as you can. It's important to remember not to lean your torso forward or you'll lose your balance.

Alternate between the positions and repeat your squats in sets of twelve.

Note: the lower and slower you go, the more you are working those butt muscles.

5 Ways Butt Exercises Can Increase Fitness And Look

TIP: A squat is a simple and one of the best butt exercises in which the person lowers their hips from a standing position and then stands back up.

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#2. Forward Lunges

Lunges are the second best exercise if you want to work your glutes. This exercise will help to tone your butt and give you the feeling that you've worked hard.

Note: You will be incredibly sore after this stretch, but you can't progress without pain. Don't worry, it'll go away soon enough.

There are two techniques for forwarding lunges:

Weighted Lunges

Note: this type requires the use of dumbbells, which are a type of weight and are easily purchased.

Weighted lunges begin with you holding a pair of dumbbells with your feet shoulder-width apart. While keeping balance take a straight step forward with your left leg.

5 Ways Butt Exercises Can Increase Fitness And Look

TIP: Lunges can help you develop lower-body strength and endurance. When done correctly, lunges can effectively target your lower-body muscles without placing added strain on your joints.

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Important: remember that your ankle must be in front of your knee to avoid tendon tension.

Note: when you feel the stretch in your butt, you know you’ve done the exercise correctly.

Return the left leg to the original position and repeat the process with your right leg. Alternate legs in a process of 24 forward lunges (24 total).

Non-Weighted Lunges

The process of non-weighted lunges is the same as the procedure for weighted lunges. If you prefer not to use weights using a wider stride, will put more pressure on your butt and will speed up success.

Note: Non-weighted forward lunches are beginner-friendly and you may have trouble balancing at first. Like everything, practice makes you perfect.

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#3. Walking Lunges

Walking lunges provide momentum and put less pressure on your ankles. The continuous motion and increased stride allow you to tone your buttocks. You can perform this exercise using the same technique as regular lunges, except that this exercise requires you to keep stepping forward.

You can use weights or not, depending on your preference. Again, longer strides will stretch you more and give you faster results.

Note: If your house has a long hallway try doing weighted walking lunges down and back without stopping.

How To Do A Glute Bridge

TIP: The bridge exercise is a highly effective back bend, a core strengthener, and a balance pose all in one.

#4. Bridges

This exercise may seem silly, but it is very effective. Start by sitting on the floor with your knees bent and your feet flat on the floor. Place your palms on your shoulders on the floor and lift your body up so that you look like a tabletop.

Note: Your torso should be parallel to the floor.

Holding your body here will stretch your butt muscles. If you do not feel this exercise, try raising your heels off the floor. If you need to simplify, keep them flat on the floor.

#5. Stairs

Perhaps the least known exercise for your bum is walking upstairs. Simply walking up the stairs is not the key to working your bum. The simplest modification to the stair climbing exercise is to skip a step or two when climbing the stairs.

Note: Doing this exercise while carrying weights increases the stretch.

The Bottom Line

So if you want to take care of your bum and keep it in good shape and ready to sit at a moment's notice, you should train your bum muscles every day with these best bum exercises; it will keep you strong and make you feel good.

Want to lose weight and improve your health? Starting a weight loss journey can be daunting, but we're here to help. Follow our simple tips to get started on the road to a healthier you.

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The glutes are one of the largest muscle groups in the body. Strengthening them improves overall athletic performance, contributes to a balanced physique and can help prevent injury. And let's not forget that a toned bottom can improve your self-confidence and the way you feel in your clothes.


While the classic squat is a must, other exercises such as hip thrusts, deadlifts and step-ups are highly effective in targeting the glutes. Incorporating a variety of these into your workout routine will ensure comprehensive glute development.


A minimum of two sessions per week of focused glutes training is recommended for noticeable results. However, the glutes can be incorporated into other compound exercises such as squats and lunges during full-body workouts, which means you could technically train them more often.


Absolutely. Strong glutes support the lower back and contribute to a more upright posture. They act as a stabiliser for the pelvis when walking or running, making them essential for overall musculoskeletal health. Ignoring your glutes can lead to lower back pain and postural problems.


While cardio is primarily for cardiovascular health, certain types of cardio such as hill sprints, stair climbing and cycling can engage the glutes and help to tone. For best results, incorporate some form of cardio that focuses on the glutes along with your regular butt toning exercises.


Investing in some basic equipment such as dumbbells, barbells or resistance bands can improve your glutes workout. For example, adding weight to your squats or hip thrusts increases the resistance, forcing your muscles to work harder for better results.

About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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