Butt Exercises - Christina Carlyle

Butt Exercises

Hi Gorgeous!

I know booty building is all the rage these days. Just about everyone I’ve worked with lately wants to know what exercises they can do to boost their buns. I’ve already shared my (crazy popular !) Squat Challenge and showed y’all How to Squat. But today I wanted to share so more exercises that will help you target your glutes.

Before I jump into the butt exercises I want to make sure you understand how to build a booty. Most ladies start with squats, but squats only target the gluteus maximus. Because this is the biggest muscle in your glute muscle group – and because squats also utilize your leg muscles you can squat with a lot of weight.

The butt exercises I’m sharing with you today don’t require any weight and target the gluteus maximus, medius anddddd minimus… exclusively. When you target all 3 muscle groups in your butt, you’ll lift, tighten and build your booty… as opposed to just building mass with squats.  This way you’ll avoid bulking your legs.

Also, because we’re not using our legs, and we’re not using weight, it’s important that you squeeze squeeze squeeze your buns while you’re doing the exercises. (This is why I don’t talk when I demo my exercises…. When you’re squeezing hard and doing them the right way, it’s difficult to carry on a conversation.)

Ready to rock? Let’s go!

Repeat each exercise until you feel the burn… then do 10 more. Do 4 rounds, or sets of these exercises to complete your workout. For the best results, do this workout at least 2 times a week. Easy peasy!

I hope you liked this workout.  If you felt the burn, leave me a comment.  

If you’d like me to make a workout for you, let me know what you’d like to see in the comments and I’ll make it for you. : )

It only works if you work it. So work it! YOU ARE SO WORTH IT!

For the best results follow a meal plan and complete exercises training program.  If you need help I’ve got you covered.

 Results using my Total Transformation Program

If you truly want to lose weight and improve your health and confidence (fast) join my Total Transformation Program.  You’ll get all of my programs (bundled together at 30% off my ala cart prices) plus you’ll get noticeable results in DAYS not weeks!!  Guaranteed.

Your Coach and Biggest Cheerleader



Save these butt exercises to Pinterest so you’ll have it forever.

Butt exercises


  • Christina Waters
    Posted at 15:19h, 19 November Reply

    Great tips

    • Christina
      Posted at 03:17h, 20 November Reply

      Thank you <3 I'm glad you found them helpful.

    • Abhishek Pathak
      Posted at 11:44h, 12 February Reply

      Thanks keep helping us

  • Renee ruesga
    Posted at 19:59h, 22 November Reply

    Christina ,
    You are bomb.com….I love all of your tips and videos thank you for all you do and the time you put into these videos ….your my inspiration!

    • Christina
      Posted at 14:48h, 01 December Reply

      It is my pleasure. Thank you so much! <3 <3 <3

  • Kari
    Posted at 22:37h, 08 December Reply

    Looks like a great workout!

  • Debra C
    Posted at 05:39h, 09 December Reply

    Ouch, and thanks! These are great!

    • Christina
      Posted at 22:31h, 09 December Reply

      Yayyy!! Hurt = it’s working 😉 and it only works if you work it! so keep working it, YOU are so worth it!!

  • Tawanna
    Posted at 15:06h, 23 August Reply

    Two times a week

  • guidline gilles
    Posted at 21:08h, 29 September Reply

    It’s very good

  • Randi West
    Posted at 06:12h, 13 October Reply

    Officially the best booty work I have come across! Thanks for getting straight to the point!

    • Christina
      Posted at 11:41h, 16 October Reply

      Woohoo! I’m glad you’re loving the exercises 🙂

  • Odessa
    Posted at 09:00h, 07 December Reply

    Great workout ! No BS right to the point and man it burns!!!! I myself have back problems and recently diagnosed with RA. Your videos are inspirational. You helped me want to get back into working out. Thank you and God Bless you 🙂

  • Beto
    Posted at 07:16h, 10 January Reply

    I have to say I tried it in Sunday and my butt is sore! Got to go and do it again tonight. This my finally be the answer I need for some saggy gluten. Thanks for making it a easy but good workout. Your awesome!

    • Christina
      Posted at 10:29h, 10 January Reply

      Yay! I’m so proud of you for working it!!

  • Sandra
    Posted at 08:55h, 02 February Reply

    Gracias por tu ayuda!

  • Nicole Rathjen
    Posted at 17:50h, 22 March Reply

    I am sorry if i missed it in the intro – do you do all the exercises on one side/leg, then go to the other leg and do them all again? Or do you do each exercise on both sides then to the next exercise? (ex. Donkey Kicks Left, then DK’s on right and then on to next exercise). THANKS!!

    • Christina
      Posted at 09:20h, 24 March Reply

      It doesn’t matter as long as you do the same number of reps with both legs.

  • Clarissa
    Posted at 22:55h, 12 April Reply

    Hey! I notices that I felt back pain after doing the bridges. Am I doing something wrong? What should I do to prevent this?

    • Christina
      Posted at 18:00h, 28 April Reply

      Possibly… it’s impossible to tell since I can’t personally spot you. Basically, you need to lift your booty up off the floor as far as you comfortably can while squeezing your cheeks. Try not to twist or bend your spine. Tight muscles could be pulling on your back and cause the pain, too. Make sure you warm up, cool down and stretch every time you exercise. xo CC

  • Lana
    Posted at 10:40h, 24 April Reply

    Dear Cristina, thank you for motivation, I use to do this exercise when I was very young and the result was so noticeable . I can’t wait till tmrw to start to get feet.

  • lisa creek
    Posted at 14:10h, 20 February Reply

    Thank you for your help!!!

  • skymelissaler
    Posted at 08:05h, 27 June Reply

    Very well explained. Thanks for your effort to teach us accurately

    • Christina
      Posted at 08:32h, 28 June Reply

      Thank you 🙂

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