Best Glute Exercises To Give Your Butt A Seductive Look [For Women]

Glute Exercises

Every woman desires to have a shapely and sculpted derriere.

But unfortunately, our body tends to store the excess fat in areas like Arms, Belly, Hips, Thighs, and Butt.

This, in turn, appears as the most distracting feature thereby spoiling our overall look and figure.

Moreover, having a large booty than the desired size can be really embarrassing and can make shopping for clothes difficult.

But, you need not worry, as there are ways to get rid of that unsightly fat off your bum.


spot toning with glute exercises

Spot Toning With Glute Exercises

Spot reduction of fat in a particular area is not possible.

You can’t just burn fat by targeting the specific parts of your body.

However, spot toning is possible.

Spot toning refers to strengthening and toning specific or group of muscles with targeted exercise.

Therefore, in order to get a firmer and toned butt, you need to work on the muscles that form the glutes.

There are certain workouts called 'Glute Exercises' which are designed specifically to target the muscles in your butt.

These glute specific exercises help you in shedding those extra pounds by targeting all the muscles present in your glutes.

Moreover, they not only burn the excess butt fat but also tones your glute muscles to shape your booty.

Hence, performing glute exercises with an effective diet plan will tone your butt the way you want.

But before jumping into glute exercises, let’s learn about glutes muscles, so we can understand their functionality and importance.


Glute anatomy

Glute Anatomy

There are three major muscles that make up your butt:

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus

gluteus maximus

Gluteus Maximus is the largest and most superficial of the three gluteal muscles.

In fact, it is the largest muscle in the human body.

And as it is superficial (close to the surface), it is responsible for the overall shape of your booty.

It originates from the posterior surface of the ilium, lower sacrum, and coccyx.

And it further stretches and connects to iliotibial (IT) and the upper portion of the femur (thigh bone).

The main function of gluteus maximus is a hip extension that is in kicking your leg backwards.

But it also assists in lateral rotation (externally rotating the hip joint) which is required for walking, running or climbing stairs.

It also plays a major role in keeping your torso upright and in an erect posture.

Glute exercises like squats, lunges and kettlebell swings work great on this muscle.


gluteus medius

Gluteus Medius is a fan-wing shaped muscle that sits directly underneath the gluteus maximus.

It originates at the ilium (hip bone) and connects to the upper portion of the femur.

The primary function of the gluteus medius is hip abduction, hip extension, and external rotation.

To be precise, it helps you externally rotate your leg when it’s extended behind you and internally rotate your hip when your leg is flexed in front of you.

Gluteus medius works together with the gluteus minimus to perform hip abduction.

Besides, it also helps to stabilize your pelvis when you walk or run.

Plus, it also prevents the pelvis from dropping to the opposite side when there is one leg activity like cycling, climbing stairs, running and standing on one leg.


gluteus minimus

Gluteus Minimus is the smallest of the three gluteal muscles and lies underneath the gluteus medius.

Its shape and functionality are similar to the gluteus medius.

It also originates from the ilium and attaches to the top of the femur.

Its main function is hip extension and abduction.

Apart from that, it works together with gluteus medius in stabilizing the pelvis and rotating the leg.


Alright, this is all about glute anatomy in brief.

Now that you have some understanding of glute muscles and its functionality, Let’s move on to the glute exercises.

best Glute exercises for women

Glute Exercises For Women

Here we have listed few simple and effective glute exercises that target fat in the bum area and mould them into leaner, better-defined buttocks.

And the best thing is- you don’t have to head to the gym to perform these exercises.

You can easily do them right from the comfort of your home.

We will divide these exercises into 2 categories:

  • Glute Exercises WITHOUT Weights
  • Glute Exercises WITH Weights

So let’s get started, shall we?

Glute exercises without weights

Glute Exercises Without Weights

squats

Squats are one of the best lower body exercises to tone your butt, hips, and thighs.

They are often referred to as 'The King of Exercises' and are a major part of many exercise routines.

Squats activate your glute muscles and help you in shaping them.

Moreover, they can work on several muscles of your lower body at the same time.

To be precise, when you do squats, the muscles in your glutes, thighs, and hamstrings are all worked simultaneously.

Squats have endless variations. Therefore, you can switch to any version depending on the muscles group you are working.

STEPS TO DO SQUATS:

  • Stand straight with your feet shoulder-width apart.
  • Keep your head straight and arms crossed in front of your chest.
  • Now, slowly lower your hips like you are sitting down.
  • Go as low as possible and return to the starting position. Make sure not to let your knees go over your toes.
  • Do 10-20 repetitions for 3-4 sets.

Squats can be performed with or without weights.

Therefore, you can add weights if you want faster and more effective results.


glute bridge

Glute Bridge is one of the simplest yet effective glute exercises to tone your butt and hamstrings.

This exercise activates and strengthens your glute muscles particularly the gluteus maximus, the largest of the butt muscles.

Apart from sculpting your butt, it also improves your hip mobility and core stabilization.

This is very important for people who spend all day sitting at the desk.

Spending all day at one place will make your glutes weaker and more susceptible to lower back issues.

Eventually, this will tighten your hip flexors and slowly deactivates your glute muscles.

But you can prevent it by practising Glute Bridge regularly.

This exercise activates your glute muscles and strengthens erector spinae which gives you a better posture and firmer back.

Therefore, add Glute Bridge to your workout routine to get firm and sexy bum.

STEPS TO DO GLUTE BRIDGE:

  • Lie on your back, with your knees bent and feet flat on the floor.
  • Keep your arms at your side with your palms flat.
  • Lift your hips off the floor until your knees, hips, and shoulders form a straight line.
  • Pause at the top for a couple of seconds and return to the starting position.
  • Do 3 sets of 15-25 reps

flutter kicks

Flutter Kicks are simple to perform and an excellent exercise for beginners.

It is a 3-in-one exercise that tones your glutes, thighs, and abs.

Flutter kicks are nothing but a quick up and down movements of your legs.

They engage various muscles of your body and work on glutes, hip flexors, quads, lower abs, and hamstrings.

As a result, the entire lower body muscles are perfectly toned and sculpted.

Further, they tighten your butt and ab muscles to help them stay in shape.

Plus, it improves your posture and makes your body flexible and stretchy.

Altogether, it is an amazing workout to sculpt and strengthen your lower body.

STEPS TO DO FLUTTER KICKS:

Lie on your back on the floor. If you want, you may use a yoga mat for your comfort.

Keep your legs together and straight.

  • Place your arms by your sides with palms flat on the floor or you can also place them underneath your buttocks.
  • Lift both your leg 3-5 inches off the floor. Keep your knees as straight as you can.
  • Now raise one leg while lowering the other.
  • Keep moving your legs up and down slowly and alternatively. Make sure your back is firmly gripped to the floor.
  • Do 3-5 sets of 25-30 reps. If you feel tired take breaks in between.

Flutter kicks may sound easy but you will feel the burn as you do it.

However, unlike other workouts, there are other variations in Flutter Kicks as well.

So, you can choose them according to your need and preference.


lunges

Lunges are one of the finest and most challenging glute exercises after squats.

They are incredibly effective and simple to do.

Being a compound exercise, it works on all the major muscles of the hips, glutes, and thighs.

Additionally, they increase your strength and flexibility as it will engage your lower back muscles and core.

Overall, by doing lunges, you can get a toned booty, great legs, and stronger core muscles.

And the best thing about the lunges are they have endless variations.

Plus, it can be done anywhere, anytime and with or without weights.

STEPS TO DO LUNGES:

  • Stand straight with your feet shoulder width apart and hands on your hips.
  • Take a step forward with the right leg.
  • Lower your body and bend your right knee to an angle of 90 degrees while your left foot would go back and bend. Your right thigh should be parallel to the floor.
  • Pause for a few seconds and return to the starting position.
  • Repeat for required reps and then switch to other legs.
  • Do 3-4 sets of 15-20 repetitions.

donkey kicks

Donkey kicks can do wonders for your butt and lower back muscles.

It can work on your glutes in such a way that even many other compound exercises fail to do.

In fact, it was named as one of the best glute exercises by American council in 2006 (Source).

So if you are looking for glute exercises to perform at home, then Donkey Kick is a must add.

Donkey kicks exercise is actually termed as Quadruped Bent-Knee Hip Extension and some also call it as Bent-Leg Kickbacks.

But it gets its new name (donkey kick) as the exercise movement resembles the kick of a donkey.

Donkey kicks help to tone, tighten and strengthen your glutes giving you a firmer and stronger butt.

And you don’t need any equipment to perform this exercise.

All you need is just a floor or mat for your knees.

STEPS TO DO DONKEY KICKS:

  • Get on all fours with your hands under your shoulders and your knees under your hips. (Keep your back straight and face down throughout the exercise.)
  • Lift one leg as high as you can keeping the rest of your body still.
  • Return to the starting position and repeat.
  • Breathe out as you kick back and breathe in as you lower the leg.
  • Do 2-3 sets of 12-15 reps on each leg. You have to complete all your reps on one leg (one set) and then switch to another.

fire hydrant

Fire hydrant, also known as Peeing Dog Exercise is another great lower body exercise for rounder butts and side booty.

Fire hydrant activates and strengthens the glutes, opens up your hip muscles, and tightens your core.

This workout primarily targets your side glutes as you raise and lower your legs sideways while performing the exercise.

This, in turn, will make your body more flexible for side-to-side movement and increases overall stability.

Besides, it increases your hip mobility and helps you in opening up the hip joints.

Hip stability is crucial for maintaining balance and for doing side-to-side movement in our daily life. This is highly beneficial for athletes and swimmers.

STEPS TO DO FIRE HYDRANT:

  • Get on all the fours with your knees hip-width apart and palms on the floor.
  • With knees bent and arms locked straight lift one of your leg to the side at a 90-degree angle.
  • Raise your knee to hip-height or as high as you can. Now your position will exactly resemble that of peeing dog.
  • Pause for a second and slowly bring back your leg to the starting position.
  • Repeat for a certain number of repetitions and switch to another leg. Do 3 sets of 15-20 reps for each leg.

step-ups

Step-ups is a great compound exercise for your whole body.

Because it not only works on your butt to get a rounder and firmer glutes but also acts as an excellent cardiovascular workout.

Step-ups may sound simple but they work amazing for your glutes and legs.

It targets all the main muscles of the legs, glutes, and hamstrings without stressing your back.

All you need is a sturdy chair, box or bench that supports your weight. For best results, try to use a chair whose height is equal to or slightly lower than your knees. 

STEPS TO DO STEP-UPS:

  • To start with, stand in front of the chair/bench/box with your feet about hip-width apart.
  • Place your hands by your sides or on your hip according to your comfort.
  • Now, position your right foot firmly on the box with your knee bent at a right angle.
  • Press your heel onto the box and step up onto the box completely by pulling yourself into standing position.
  • Finish by placing your left leg.
  • Lower the left leg and return to the starting position.
  • Repeat the same movement using your other leg.
  • Do 3 sets of 10-15 reps per leg.

Glute exercises with weights

Glute Exercises With Weights

deadlift

The Deadlift is a dynamic exercise to workout your glutes.

Being a compound exercise, deadlifts work on multiple muscle groups at a time.

Deadlifts work more efficient than squats do, which means you can get faster results.

Deadlift majorly works on your glutes, hamstring, and core muscles.

They activate your gluteus muscles and help in toning your butt in the most effective way.

Further, it improves your flexibility by strengthening your abdominal muscles and lower back.

Ultimately, the deadlift is one of the best glute exercises to get rid of that unwanted fat off your butt.

STEPS TO DO DEADLIFT:

  • Stand straight with your feet about hip-width apart.
  • Hold the barbell or dumbbells in each hand.
  • Keeping your back straight, push your hip backwards and slowly bend the knees while lowering dumbbells in front of shins. Bend as low as you can.
  • Lift up the dumbbell and slowly pull yourself up to the starting position.
  • Do 3 sets of 10-15 reps.

squat with dumbbells

As already mentioned above squats are one of the best full body exercises you can do.

It targets all the major muscles of the lower body including the glutes, hips, and thighs.

But you can make it more effective and challenging by adding weights like dumbbells.

STEPS TO DO SQUATS WITH DUMBBELLS:

  • Stand with your feet hip-width apart.
  • Keep your arms straight with a dumbbell in each hand.
  • Bend the knees and lower into a squat with your thighs parallel to the floor.
  • Slowly return to the starting position.
  • Repeat for 1-3 sets of 10-16 repetitions.

LUNGES with dumbbells

Lunges with Dumbbells are similar to performing lunges but with weights.

Adding weight to lunges will make it more effective and yields faster results.

All you need is just a pair of dumbbells.

As we have already learned about lunges, without over-complicating much, let’s jump right into the exercise.

STEPS TO DO LUNGES WITH DUMBBELLS:

  • Stand straight with your feet shoulder-width apart.
  • Hold a medium weight dumbbell in each hand.
  • Take a step forward with the right leg.
  • Lower your body and bend your right knee to an angle of 90 degrees bringing the weights down towards the floor.
  • Your right thigh should be parallel to the floor while your left foot would go back and bend.
  • Pause for few seconds and return to the starting position.
  • Repeat for required reps and then switch to another leg. Do 3-4 sets of 15-20 reps.

kettlebell swings

The Kettlebell Swing is one of the explosive glute exercises that yield amazing results in a very short time if performed properly.

It targets and strengthens all the muscles of your quads, hamstrings, core, glutes, and shoulders in just one move.

Altogether, it’s a total body workout that fits nearly every bill.

But the thing is you have to perform it correctly to reap its numerous benefits.

By the way, if you looking at kettlebell workouts, here are our Kettlebell Exercises for Beginners and Kettlebell Exercises for Intermediates listed accordingly.

STEPS TO DO KETTLEBELL SWINGS:

  • Stand and hold a single kettlebell in both hands with your feet shoulder-width apart.
  • Now, bend your knees slightly and push the kettlebell between your thighs by hinging your hips. (Don’t squat just hinge your hips)
  • Keeping chest lifted, straighten your knees and squeeze glutes to swing the kettlebell up to your preferred height. For best results swing till your chest or shoulder height.
  • Lower the kettlebell by hinging again at the hips and repeat the same.

TIPS TO REMEMBER WHILE DOING KETTLEBELL SWINGS

  • Exhale as you swing up and inhale as you swing down through your legs.
  • Try to master that hinge movement without using a kettlebell. Once you master the basic movement, you can do Kettlebell swing easily without error.
  • Also, if you are a beginner, then start with a lighter weight (4-8kg) as it will prevent you from injury even if you do wrong. So, practice with lower weights until you get it perfect.
  • The most common mistake that people do while performing Kettlebell swing is they squat instead of hinging. Do not confuse a hip hinge with a squat. In a squat, you push your hips back and down as if you are trying to sit on a chair. Whereas in a hinge, you bend at the hips first by shooting your butt back and then the knees. Also, here your hips will always go back more than your knees.

important tips to remember

Important Tips To Remember
  • Try to stretch out or warm up before performing any exercise.
  • While doing any exercise, initially start with fewer repetitions. As you gain strength, you can do more number of reps.
  • The above point holds good for adding weight as well. Start with less weight and gradually increase upon practice.
  • More importantly, learn and practice the exercise properly in the right way. If you do in the wrong way, it will do more bad than good.
  • Take advice from your doctor before performing any fitness regimen if you have suffered any physical ailments prior.

other ways to reduce butt fat

Other Ways To Reduce Butt Fat

cardio workouts

Along with the above-mentioned glute exercises, try to add cardio workouts in your fitness routines.

Cardio exercises are great when it comes to weight loss as it can reduce your overall body fat including your butt area.

However, you can make it more effective by performing exercises that focus on your legs and glutes.

They include running, cycling, swimming, dancing, walking, etc.

These workouts will target your glutes from different angles and helps in burning more calories.

And the best part is it is good for your heart and lungs as well.


healthy diet

Diet plays a crucial role in your weight loss journey.

Remember - Exercise alone cannot help you in losing weight without a healthy and balanced diet.

In fact, exercise and diet go hand in hand and one can’t work without the other.

Hence, both are equally important to maintain healthier body shape.

The first step is to lower your overall calorie intake.

This is because it’s way easier to avoid calories in the first place than trying to burn those extra calories.

Stay away from deep fried junk foods, carbonated sugary drinks and excess sweets.

They do not provide any nutritional value and it will be stored as excess fat by your body.

Instead, replace them with foods that burn fat effectively like those that are rich in fibre and essential nutrients.

Plus, eat protein-rich foods like lean meat, eggs, milk, yogurt, etc as they are highly nutritious and will help you in building strong muscle.

Also, have many smaller meals and healthier meals instead of having three large meals a day.

Lastly, drink plenty of water and reap its benefits.

This will not only keep you hydrated but also flush away toxins and unwanted calories from your body.

Ultimately, consuming a healthy and balanced diet will not only keep you fit but healthy as well.


frequently asked questions

What exercises are good to lift your buttocks?

How long will it take to see results?

Will my height increase if I lose the fat off my butt?

Can I follow these glute exercises if I'm 14 years or younger?

Why do my knees hurt when I do squats?

Can I eat meat while doing these glute exercises?


the bottom line

Glute Exercises - The Bottom Line

Practising the above glute exercises along with cardio and a healthy diet will help you get the butt of your dreams.

Remember, weight loss won’t happen overnight.

It takes a lot of hard work and dedication to possess those most defined and glorious glutes.

Hence, consistency is the key here.

If you are not regular or stop exercising mid-way, then you will be back to square one.

And you have to start afresh all over again.

Therefore, try to be consistent.

For the best results, perform these exercise regularly for 3-4 times a week with a balanced diet.

Ultimately, your butt will not just be better-looking but also better performing.

So, What are you waiting for?

Without worrying much, go slip into your favourite skinny jeans or miniskirt to flaunt those shapely and sexy glutes.



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