The 10 Best Butt Exercises

The buttocks area can be challenging to strengthen and tone. However, there are butt exercises that work well. Strength training with weights and cardiovascular activities can be helpful in firming the butt.

  1. Toe Taps

    • To perform a toe tap, lay on the floor with your arms relaxed at your side. Raise your feet, keeping both knees bent at a 90 degree angle. Use a slow and smooth motion to lower your left toes to tap them on the floor. Repeat with right toes. Continue to alternate feet, tapping for at least one full minute.

    Basic Squat and Chair Squat

    • To do a basic squat, stand with feet placed hip width away from each other. Place arms straight in front of you. Slowly bend your knees and squat down as far as you can, with straight posture and focusing on keeping abdominal and buttocks muscles clenched. Repeat for two or three sets of eight to 12 repetitions. You can add weights for extra intensity if desired. To do a chair squat, position yourself in front of a straight backed chair. With upper body held rigid and straight, lower buttocks gently onto the chair, just touching the seat. Raise up by clenching the butt muscles together. Do two or three sets of eight to 12 repetitions.

    Drop Knee Lunge and Weighted Lunge

    • Lunges are performed with and without hand weights. To do a basic drop knee lunge, begin by standing in a split stance with your feet approximately three feet away from each other. If working with weight, put arms to either side, holding the weights. If not working with weights, place arms straight in front of you. Bend both knees, slowly placing the back knee on the floor---or close to the floor---while holding the front foot firmly in place. After lowering knee, slowly raise up and return to the starting position. Perform one to three sets of 10 to 16 repetitions.

    Step Ups

    • Stand in position facing a 15-inch platform or step with light weights in hand. Put the ball of the right foot up on the step, then shift your weight to the heel so that you have completely stepped up. Use the left leg primarily for stability, leaving it in place. Complete between one and three sets, 10 to 16 repetitions each, on the right leg before switching to step ups with the left leg.

    Plie

    • Plies are actually a classical dance move that also happens to be effective for toning the buttocks. To perform a plie, stand with your feet at least shoulder width apart---a bit more if you can manage it. Point your toes outward as far as comfortable. Place your arms, fully straightened, in front of you and lower into a squatting position. Rise from the squat and repeat, keeping a straight torso area and never allowing the knees to go lower than your toes. Repeat for at least one full minute continuously.

    One-Legged Deadlift

    • Stand upright while holding weights---you may choose any weight, but in general start off with 10 pounds or less. Put your left leg behind you with the toes barely touching the floor. Lower the upper body forward, moving from the hips, and lower the weights as close to the floor as you are able to. Rise by pushing back onto your left leg, returning to the start position. Perform one to three sets of 10 to 16 repetitions. Repeat with the right leg behind your body.

    Kickboxing

    • Kickboxing is a full body exercise, but it has special benefits in toning the butt and thigh areas. Controlled kicks, using a standard competition-style kickboxing bag, are the most effective for the butt area. An hour of kickboxing three times weekly will burn calories as well as tone the buttocks.

    Hiking

    • Hiking is an activity that is considered to be cardiovascular, but it also has some strength training benefits for the butt. During hikes you are often walking on an incline---which is an especially good position for causing the buttocks muscles to contract regularly, and therefore become more toned.

    Kickbacks

    • Kickbacks, sometimes called glute kickbacks, are an excellent way to tone and shape the butt area. Start with positioning yourself supported on your hands and knees, back parallel to the ground. Using a controlled motion, kick one of your feet backward, as if you are kicking something away from your body. Flex your buttocks muscles while your leg is extended. Return leg to the original position and repeat with opposite leg. Perform one to three sets of 10 to 16 repetitions for each leg.

    Running and Walking

    • Running and walking are both effective butt-toning exercises. When you run, as well as when you walk at a rapid pace, you are using the buttocks muscles. To get the maximum butt toning benefit, flex your buttocks with each step. Adding some uphill walks or runs to your daily routine will give additional strength to the butt muscles.