Customizable booty workout that’s perfect for YOU
Life is very busy. Between work, school, family responsibilities, and social obligations, it can be a serious challenge trying to fit in a workout.
So when you get a chance to break a sweat, there’s no time to waste on exercises that don’t do much. Your time is precious, so it’s best to use the most effective exercises available.
This is where the 5 best exercises for firm buttocks come into play. Use them to optimize your time and get the most out of your training.
The “best” exercises vary from person to person
We understand that each person has a different fitness level. What works for some may be too demanding for others. With these differences in mind, we’ve included modifications for the top 5 glute exercises , so there’s literally something for everyone!
Need to start with a simple exercise? Perform the move for beginners. Do you want to make it more challenging? Try the second option. Of course, you can also switch between beginner and advanced moves at any time. Your goal is to work towards completing this glute workout using all of the advanced exercises, and you should also gradually add (and then increase) resistance as you go.
Adding resistance to any exercise challenges your muscles. For glute exercises, this added resistance will make your butt stronger, firmer, and rounder. And after all, that’s what we’re here for, right?
Considerations to take into account
Before you begin, you’ll need at least a pair of dumbbells and a timer. Your phone’s timer will work great and help you keep track of your break times. The amount of weight you use is entirely up to you, but we recommend a pair of moderate weight dumbbells if possible.
If you’re doing the more difficult versions of the exercises below, you’ll also need a chair, bench, or step, and a towel or yoga mat for the floor exercises.
Once you’re ready to work, simply perform the designated number of reps and sets for each exercise before moving on to the next. For best results, do this workout three times a week.
Exercise for beginners: Squats.
Advanced exercise: Bulgarian split squats.
Perform 3 sets of 10 reps with 30 seconds rest between each set. If you do the advanced exercise, it will be 10 repetitions per leg. You can perform each of the exercises with or without dumbbells. For squats, hold the dumbbells at shoulder height. For split squats, hold them at your sides.
Exercise for beginners: Glute bridge.
Exercise for advanced: Single leg glute bridge.
Do 3 sets of 15 reps with 30 seconds rest between each set. If you do the advanced exercise, it will be 15 repetitions per leg. You can perform any of these exercises with or without dumbbells. If you choose to add resistance, hold and support one or both dumbbells at your hips. Squeeze your glutes and hold at the top for 3-5 seconds.
Beginner Exercise: Dumbbell Deadlift.
Advanced exercise: Single leg dumbbell leg raises.
Perform 3 sets of 10 reps with 30 seconds rest between each set. If you do the advanced exercise, it will be 10 repetitions per leg. Hold both dumbbells for the beginner exercise, and one or both dumbbells during the advanced exercise. If you’re holding a dumbbell for single-leg deadlifts, hold it on the opposite side of the leg that’s planted on the ground. This will keep your hips in the correct position.
Beginner exercise: Reverse lunges.
Exercise for advanced: Walking lunges.
Do 3 sets of 20 reps (10 per leg, alternating legs with each rep) with a 60-second rest between each set. Both exercises can be performed using just your body weight or by holding the dumbbells at your sides. Remember to push up through your heels to work your glutes.
Exercise for beginners: donkey kicks.
Advanced exercise: Donkey kick with band.
Do 3 sets of 15 reps per leg with 30 seconds rest between each set. If you decide to do the advanced version of this exercise, position and hold a dumbbell behind the knee of your working leg. Squeeze and hold at the top of each rep for 3-5 seconds.
Which of these glute exercises to sculpt a firmer butt have you felt the most? Do you have a favorite glute exercise? Share your thoughts with us in the comments section below.