Last Updated on January 6, 2022
The Best Butt Exercises for Building a Bigger, Lifted, Round Perky Butt – that aren’t squats
I know butt building exercises are all the rage these days. Just about everyone I’ve worked with lately wants to know what butt exercises they can do to build, lift, and perk up their butt.
Before I jump into the butt exercises I want to make sure you understand how to build the glutes. Most ladies start with squats, but squats only target the gluteus maximus because it’s the biggest muscle in the glutes.
Squats also use leg muscles you can squat with a lot of weight, which strains the spine. Squats build the booty and legs, too, which isn’t ideal when you want slimmer legs and thighs.
The butt exercises I’m sharing target all of the glute muscles (gluteus maximus, medius and minimus) strategically. Targeting all 3 muscle groups with these exercises will lift, tighten, and build a rounder, more perky butt without building mass in the legs.
Ready to build your booty with the best butt exercises for women? Let’s do it!
Pin this to Pinterest so you’ll have these butt exercises forever.
Why are these the Best Butt Exercises for Women?
The butt exercises use bodyweight only so you don’t need any equipment, machines, or fancy gym membership. That’s awesome because you can build your booty anywhere. At home, the gym, while you’re traveling, etc. TIP: Using a mat or towel helps protect your knees.
The exercises are easy! You don’t have to jump around, lift heavy weights, and hurt your knees or your back! They won’t build bigger bulkier legs either.
When you combine the exercises together into a workout, you’ll burn fat and boost the metabolism.
That means you’ll burn fat during the exercises and will continue to burn fat after you’re done working out, too!
BUTT EXERCISE INSTRUCTIONS
- Warm up with some light cardio and stretches for 5 minutes.
- Repeat each exercise until you feel the burn. Once you feel the burn then do 5 more reps.
- Once you’re done with one exercise move onto the next one.
- Finish one full round of all exercises to complete one ‘set’.
- Do 3 full rounds of the exercises to complete the booty building butt workout.
- For the best results, do this workout at least 2 times a week. Easy peasy!
- For the best results follow a meal plan and complete exercise training program. If you need help I’ve got you covered. If you’re serious about getting fit, healthy and confident (fast) you need my Total Transformation Program. I designed it to transform the body fast with the most food and least exercise possible.
Results using my Total Transformation Program
Ready to lift, build, and firm your booty quickly anywhere with the best butt exercises ever? Let’s do it.
Lie on your back with your feet planted flat on the floor shoulder-width apart. Rest dumbbells (or barbell) across your hips. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. Lower back down to the start position to complete one rep.
Diamond Leg Lifts
Lie on your stomach with your legs spread and squeeze the balls of your feet together so your legs form a diamond shape. This is your start position. Exhale and lift your feet up as far as you can. Squeeze your glutes, at the top of the movement. Inhale and slowly lower back down to the start position, to complete one rep.
Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. Hold for a count then return to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.
Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. This is your start position. Keep your leg bent, push a flexed foot up towards the ceiling as far as you can. Squeeze your glutes at the top of the movement. Your back should remain perfectly still in a neutral spine with your hips square to the floor. Reverse the movement and return just short of the start position to complete one rep. Complete the same number of reps with both legs to complete one set.
Cross Over Extensions
Get on your hands and knees. Extend one leg out to the side with your toe pointed. This is your start position. Exhale and slowly lift your leg up and across your body towards the opposite side. Inhale and return to the start position to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Keep your hips square and even during the movement.
Booty Boostin’ Leg Lifts
Lie with your hips across a stability ball. Use your arms to prop yourself up. This is your start position. Squeeze your glutes as you lift your legs up off the floor as far as you can. Lower your legs back down to the start position to complete one rep.
Cross Over Pulses
Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. Extend one leg up with a flexed foot in line with your body. This is your start position. Quickly move your heel back and forth across the midline of your body. Keep your body still throughout the movement.
Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. Extend one leg up with a flexed foot in line with your body. This is your start position. Quickly pulse your heel up and down racking up reps. Keep your body still throughout the movement.
BUTT EXERCISE TIPS
- Since we’re not using any dumbbells, it’s important that you squeeze squeeze squeeze your butt while you’re doing these exercises. This is why I don’t talk when I demo my exercises! It’s hard to carry on a conversation when you’re squeezing hard like you’re supposed to!
- I only recommend doing these butt exercises 1-2 times a week. When you do the same exercises over and over your body will adapt and the exercises will become less effective and you’ll have to add on weights and more reps and sets. To prevent adaptation it’s best to constantly change the workouts that you’re doing. I recommend doing my workout programs because I give you tons of different targeted routines that prevent adaptation and plateuas.
I hope you liked this butt workout. If you felt the burn, let me know in the comments. I LOVE hearing what you think.
It only works if you work it. So work it! YOU ARE SO WORTH IT!
Your Coach and Biggest Cheerleader
PS. Don’t forget to pin this to Pinterest so you’ll have it forever.
PPS. Want more butt workouts?
- Check this one butt workout for cellulite.
- You may also like my 30 Day Squat Challenge and tips on How to Squat. They’ll help you get better results.
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Thank you <3 I'm glad you found them helpful.
Need to lose my hips point out on sides not straight down like most people I’m always covering up
My waist and stomach is nice
Get to work 😉
Thanks keep helping us
Hi, approximately how many calories does this workout burn? I followed it and did 3 rounds. I definitely felt the burn, thank you.
Calorie burn is different for everyone and it’s impossible to calculate calorie burn accurately without knowing your height & weight.
Cross over I felt more I think I tried keeping up but it’ll happen thank you
The cross over is a good one for the buns 🙂
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!
It is my pleasure. Thank you so much! <3 <3 <3
They are all great
I’m glad you think so 🙂
Looks like a great workout!
Ouch, and thanks! These are great!
Yayyy!! Hurt = it’s working 😉 and it only works if you work it! so keep working it, YOU are so worth it!!
Two times a week
It’s very good
Officially the best booty work I have come across! Thanks for getting straight to the point!
Woohoo! I’m glad you’re loving the exercises 🙂
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 🙂
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!
Yay! I’m so proud of you for working it!!
Gracias por tu ayuda!
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!!
It doesn’t matter as long as you do the same number of reps with both legs.
Hey! I notices that I felt back pain after doing the bridges. Am I doing something wrong? What should I do to prevent this?
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
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.
Thank you for your help!!!
Very well explained. Thanks for your effort to teach us accurately
Thank you 🙂
I really love your exercises! Especially since there are no squats involved. I look forward to seeing the results and smaller size jeans. 🙂 You are the best Christina!
Awww yay! Hi Arlene! I’m glad you liked my butt workout 🙂 Hugs xo CC
Absolutely wonderful information. You’re an inspiration!
Awwww Hi Daina! Thank you so much for your sweet comment. I hope you (and your booty) like these exercises. 🙂
I love these workouts! They are great to do at the gym or at home! I’ve already been noticing results… ps: your Instagram stories are the perfect motivation I need some days… thanks!!
Yay! You’re welcome. I’m so happy to hear you dig my work. Thank you so much for letting me know Helena 🙂 xoxox
I have been doing some of these exercises. I also squat with 20lbs.
My bo likes the swing on my back porch lol. What I’m wondering is, I have lost about 7 pound in a few months. I am wanting to make it bigger not lose any if I lose more weight will I lose my behind size?
I love these exercises. I do the butt bridge with a exercise ball, makes it a little more intense.
That depends on your body composition and if you’re training for your goal. The food has to work with the workouts and your goal. Otherwise you could lose more fat and muscle… I’d recommend a consult! If you want more info, click here:: https://www.christinacarlyle.com/work-with-me-coaching/
So, (I know you shouldn’t start a conversation with “so” lol)
Every time I do these exercises, I get cramps in the back of my thighs. How do you overcome that painfulness lol..
Thanks in advance ?
Are you warming up with some stretches first? If not, start and make sure you’re hydrated. I have a free VIP-only stretch guide you can use to warm up your hamstrings. (You’ll get other free resources, too) You can get instant access to it here. https://www.christinacarlyle.com/become-a-vip/ I hope that helps. xo CC
I would like to tighten and firm my buttocks without building it bigger. I dont care to have a bigger buttocks, a smaller and firmer one is what I would like to work towards. Will these exercises do what I would like without building a bigger buttocks????
My workouts tone and get lean, sexy, feminine muscle… not building bulky muscle. If you bulk… your food doesn’t match your workouts in a way that’s right for your goal. That’s why I always suggest following a meal plan that works with the workouts… All of my programs teach you how to each and exercise to burn fat and tone up without building bulk. https://www.christinacarlyle.com/programs/
Hi Christina, Im rewriting this text to you cause Im not sure if you recieved my other. But I was wondering if these exercises just firm and tighten and make the butt smaller. which is what I would like. Im not looking to build my butt bigger. Thanks please reply
It builds lean muscle to lift, firm, tighten & round. If your nutrition & calorie intake doesn’t match your workouts properly – and if you lift too heavy you build bulk. Nothing on my website is designed to build bulk because I don’t make content (or programs) for bodybuilding. I got both of your comments. I get so much spam that all comments are held until they’re approved before becoming visible… which is why it may appear as if they didn’t go through. If I didn’t scrub comments this way, there’d be 20000 comments on all my posts for porn sites & bs supplements haha
Would all of this equally work for the Y-chromosome community? Women are not the only ones who want a bigger perky booty. 🙂
It’ll actually work better because men have more testosterone. 🙂
Excellent, thanks! I incorporated your exercises together with squats and whatever I do for the upper body – push-ups + weights. Let’s see how it makes a difference. 🙂
It works, if you do 🙂
I’m 36 and over the past year have really noticed signs of aging skin, especially on my butt. I started this workout not really expecting much but I really can tell a significant difference after only a two weeks. My butt is definitely firmer and fuller. I’m very happy.