Even if you already love and appreciate your body no matter its size or shape (because your beautiful body deserves that love!), there may still be certain areas you want to tone or strengthen.
It could be your arms, your core, or for many, your butt. Whether you’d like to look more like the size and shape of J.Lo, Serena Williams, Kim Kardashian, or anyone else, there’s no shame in wanting to firm, plump, perk, or tone your butt. The good news is that there are some really effective butt exercises out there.
But we didn’t just want the basic squats we’re always told to do. We wanted plenty of options—especially unique, powerful moves—that would help us sculpt and tone like never before. So we called on some of our favorite pro trainers to help us design a plan for bigger , stronger, more toned glutes.
Keep scrolling to learn the 13 best booty-sculpting moves to get the strong, perky behind you’ve always wanted with videos from trainer Traci Copeland.
Safety and precautions
Overall, our experts share that these butt-sculpting moves should be safe for everyone. However, if you have any lower-body or back injuries, you should consult your doctor, physical therapist, or a certified personal trainer before attempting the moves. And in general, if you feel any pain or discomfort during an exercise, stop immediately.Make sure you gradually progress the number of exercises you do to try to avoid excessive soreness and injury. For example, try doing just two or three exercises on the first day, then give yourself a day or two off. Add one more exercise to your routine each time, resting in between if necessary.
To try to avoid lower back strain, focus on consciously engaging your glutes and core during each movement, and use proper posture and form. Avoid rounding your back. Finally, always wear appropriate footwear, such as supportive training shoes, when using weights.
1. One-Leg Steps
Stand next to a bench with your back straight.
Place your hands on your waist or hold one or two dumbbells at chest height.
Place one leg at a 90-degree angle and place it on the bench, keeping the other leg straight and firmly planted on the floor.
Drive your body weight through the heel of your left leg and simultaneously push off your right foot.
ause and hold your weight in the air for one second.
Slowly return to the starting position and repeat on the other side.
Do 12 to 15 repetitions on each side.
2. Lunge with bow
Stand with your feet shoulder-width apart and your arms at your sides.
Putting your weight on your right foot, step back and pivot with your left foot – almost as if you were curtsying – allowing your arms to come out in front of you in a comfortable position. Make sure your chest stays upright.
Begin to straighten your right leg, pushing up through your heel and returning your left foot to the starting position.
Do 10 reps on each side.
3. Side lying leg raises
Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
Lift your left leg up as high as you can, keeping your leg straight. Hold it for 1 second at the top.
Slowly lower your leg.
Do this 15 times, then switch sides.
4. Seated hip abduction
Start seated on a hip abduction machine or bench with a mini resistance band looped above your knees, legs together.
Keeping your knees bent at a 90-degree angle, squeeze your glutes and press your legs together. Pause and continue squeezing your glutes, then bring your legs together with control to return to the starting position.
Do 2 sets of 20 reps.
5. Folds
Spread your feet with your toes facing out.
egin to bend your knees, squatting down as far as you can go.
Push up through your heels, squeezing your inner thighs and glutes at the top.
Complete 3 sets of 12 reps.
6. Chair kickback
You can use a chair or even a bed to support your upper body while you perform this move.
Stand about 2 feet away from a bench or chair or the edge of a bed.
Keep your thighs and feet together.
Lean toward the support object and hold it firmly with both hands. Your torso should be parallel to the floor.
Now you’re going to lift your left leg back until it’s parallel to the floor.
Hold the position for 1 second and return to the starting point, then do the other leg.
Perform 12 repetitions with each leg.
7. Lateral walk with resistance band
With a resistance band looped around your lower thighs, place both feet on the floor hip-width apart, making sure your knees stay in line with your toes. Facing forward, bend your hips and knees, making sure your knees stay in line with your toes. Continue bending your knees until your upper legs are parallel to the floor. Make sure your back stays at a 45- to 90-degree angle to your hips. This is your starting position.
Inhale.
Exhale. Keeping your squat position with your right foot on the floor, step your left foot out so your feet are slightly shoulder-width apart.
Inhale. Keeping your squat position with your left foot on the floor, step your right foot in to return to the starting position.
Complete 10 reps on the same side before completing the remaining reps on the other side.
8. Single leg squats
Stand with your arms extended in front of you (they will help you keep your balance).
Now lift your left leg and as you do so lower your body as if you were going to sit down. When you reach the limit, hold for a few seconds and then rise back to the starting position.
Repeat with one leg and then the other.
Complete 12 repetitions with each leg.
9. Step-Ups
Stand with a bench or step in front of you.
Starting with your right foot, step up onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
Lower your left foot back to the floor while keeping your right foot on the bench.
Repeat for 3 sets of 12 reps, then switch legs.
10. Dumbbell squats
Stand up straight, holding a pair of dumbbells at your sides.
Keep your head up, tighten your abs, push your hips back and bend your knees.
Slowly lower your body into a squat position, with your hands at your sides.
Hold this position for a few seconds,
then push back up to the starting position.
Repeat for 8 to 12 times.
11. Goblet squats
Stand with your feet wide and hips turned slightly outward.
Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
Bend at the hips, knees and ankles to lower yourself into a squat.
Continue until your hips are slightly lower than your knees.
To stand up, push your feet into the floor and return to the starting position.
Complete 10 repetitions, rest and repeat for a total of two to three sets.
12. Squat with back kick
Stand with your legs shoulder-width apart.
Bend your elbows, with your palms forming fists.
Now slowly bend down into a squat.
Stand back up and push your right leg out as if you were kicking something.
Repeat the same process with the other leg.
Complete 12 repetitions with each leg.
13. Hydrants
Start on all fours, with your knees directly below your hips and your hands directly below your shoulders.
Keep your back and neck straight and look straight ahead.
Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor. Hold for a few seconds, then lower your leg back to the starting position.
When you’re done, repeat on the opposite side.
Do 12 reps on each side.
