13 Butt Lift Exercises for a Rounder, Firmer Butt

A toned and pert butt is something many of us lust after. Unfortunately, sitting at a desk all day doesn’t do our behinds any favors. But, there are some easy exercises we can do to help achieve a firmer, rounder bum. Here are 13 butt lift exercises that will help give you the derrière you desire: 1. Bridges: Start by lying on your back with feet flat on the ground and hip-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other—keep your abs engaged throughout the movement. Return to the starting position, and repeat 10 to 12 times. 2. Glute Kickbacks: Start on all fours with your wrists under your shoulders and your knees under your hips. Keeping your back flat and core engaged, exhale as you lift your right leg straight back, and squeeze your glutes. Pause for two seconds, then slowly lower your leg back to the starting position. Repeat with your left leg. That’s one set. Do three sets of 12 to 15 reps

1. Glute Bridge 2. Hamstring Curl with Resistance Band 3. Hip Raise with Resistance Band 4. Kickback with Resistance Band 5. Donkey Kick 6. Lunge with Rear Foot Elevated 7. Fire Hydrant

1. Glute Bridge

A glute bridge is a great exercise for toning your butt and thighs. Here's how to do it: 1. Lie flat on your back with your feet flat on the ground and your knees bent. 2. Lift your hips off the ground, keeping your glutes and hamstrings engaged. 3. Hold for a few seconds, then lower back down. Repeat for 10-12 reps. This exercise can be made more challenging by adding a weight to your hips, such as a dumbbell or kettlebell.

2. Hamstring Curl with Resistance Band

The hamstring curl is a great exercise for targeting the hamstrings, which are the muscles on the back of the thighs. This exercise can be done with or without a resistance band. If you are using a resistance band, make sure that it is securely anchored around your ankles before you begin. To do the exercise: 1. Start by lying on your back with your knees bent and your feet flat on the floor. 2. Place the resistance band around your ankles, and then curl your legs up towards your butt, contracting your hamstrings as you do. 3. Slowly return to the starting position and repeat for 10-12 repetitions. This exercise can be made more challenging by increasing the resistance of the band, or by holding a weight in your hands while you perform the curl.

3. Hip Raise with Resistance Band

There are plenty of ways to get a lifted, toned butt, but if you're looking for an extra challenge, try adding a resistance band to your hip raises. This simple addition will target your glute muscles even more, resulting in a rounder, firmer backside. Here's how to do a hip raise with a resistance band: 1. Begin by lying flat on your back with your feet flat on the ground and your knees bent. Place a resistance band around your legs just above your knees. 2. Press your feet into the ground and raise your hips until your thighs and torso are in line with each other. 3. Squeeze your glutes at the top of the movement and hold for a moment. 4. Slowly lower your hips back to the starting position and repeat. Do 10-15 reps for 3 sets. You can also do this exercise with one leg at a time to really target your glute muscles. Simply raise one leg into the air and place the resistance band around your working leg, just above the knee. Proceed with the exercise as normal, and be sure to switch legs halfway through your sets.

4. Kickback with Resistance Band

A great way to tone and lift your butt is by doing kickbacks with a resistance band. Not only will this target your butt muscles, but it will also help to strengthen your legs and core. Here’s how to do a kickback with a resistance band: 1. Start by tying the resistance band around a sturdy piece of furniture or a pole. Make sure that the band is at about hip height. 2. Stand with your feet hip-width apart and place the band around your ankles. 3. Bend your knees and lower your body into a lunge position. Make sure that your front knee is at a 90-degree angle and your back leg is straight. 4. From this position, raise your back leg up until it is in line with your hip. Squeeze your butt muscle as you do this. 5. Slowly lower your back leg back to the starting position. Repeat this exercise 10-15 times on each side.

5. Donkey Kick

The donkey kick is a great exercise for toning and lifting the butt. It works the glutes, hamstrings, and lower back, and can be done with or without weights. To do the donkey kick, start on all fours with your hands and knees shoulder-width apart. Keep your back flat and your core engaged. Lift your right leg up and back, keeping your knee bent at a 90-degree angle. Squeeze your glutes and hamstrings as you kick. Return to the starting position and repeat with the left leg. Do 10-12 reps on each side. For an extra challenge, hold a dumbbell in each hand as you kick. You can also add a resistance band around your ankles for added resistance.

6. Lunge with Rear Foot Elevated

Lunges are a great way to target your butt and get a nice, round shape. To do a lunge with a rear foot elevated, start in a standing position with your feet hip-width apart. Place your left foot behind you on a small step or plate. Keeping your chest up and core engaged, bend your right knee and lunge forward, coming down into a lunge position with your right thigh parallel to the ground and your left knee at a 90-degree angle. Press through your right heel to return to the starting position. Repeat on the other side. You can make this exercise more challenging by holding dumbbells in each hand, or by wearing a weighted vest. To really work your butt, make sure that you lower down into the lunge position slowly and with control. You should feel a nice stretch in your left glute as you lower down. Lunges are a great exercise for toning and shaping your butt, but they also help to tone your legs and improve your balance and coordination. So give them a try and see how you can improve the shape of your butt!

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7. Fire Hydrant

If you're looking for a way to round out your backside and create a firmer, lifted effect, you'll want to incorporate some fire hydrant exercises into your workout routine. This particular move will target your glutes, hips, and outer thighs, giving you the shape you desire. To begin, simply get down on all fours. From there, raise one leg straight out to the side, keeping your foot flexed and keeping your hips level. You should look like a dog raising its leg to relieve itself. Return to the starting position and repeat on the other side. Doing 3-4 sets of 10-12 repetitions on each side should be enough to give you a nice burn. But if you really want to feel the fire, try increasing the reps and sets. And for an extra challenge, add some weight by holding a dumbbell in the crease of your lifted leg.

Butt lifts are a great way to improve your appearance and self-confidence. With the right exercises, you can achieve a firmer and more shapely butt. These 13 butt lift exercises are a great way to get started. With a little dedication and perseverance, you can achieve the beautiful butt you've always wanted.