Butt Exercises

Tone The Glute Muscles To Get The Shape You Want 

Good butt exercises are important to develop the gluteals for all kinds of practical reasons. The butt consists of three main muscle groups that connect to the lower back, hips, and legs. They help you move your legs in all directions. Strong glutes also help stabilize the lower back.


You probably aren’t looking up new glute exercises to more efficiently move your leg in all directions. I’m willing to bet it’s an improved shape that you’re looking for. Great! Just keep in mind you need the whole package to make progress. You need the right diet, the right exercises, the right expectations, and persistence.

Just like I say over and over again on the ab and core exercise pages, when you think about burning fat, you need to think about the whole body.  Targeting fat loss to a specific body part does not exist. 

All the sit ups and ab crunches in the world will not give you six pack abs if your BMI is over 30.  Similarly, if your BMI is in the high 20s or over 30, all of the squats, lunges, glute kickbacks, and other great butt exercises will definitely make you stronger, but will not give you the look you want without the corresponding fat loss.

To get the shape you want, you need to do two things:

  1. Strengthen and tone the muscles to create the right shape
  2. Burn the fat to reveal the shape

Below are some excellent butt exercises to tone and strengthen your muscles.

To help remove the fat and reveal the strong, toned muscles you have built, check here for great diet and nutrition tips and here is some solid information on burning the fat. 

Air Squat

The air squat works all of the major muscle groups of the lower body, but it primarily works the thighs.



Lunges are one of the great go-to leg exercises for the thighs as well as the glutes and hips.

Read through this page, particularly if you are new to lunges, to get started on the right foot (so to speak).

Technique is the key. This is a great thigh exercise when you do it right – but don’t put undue stress on your knees.


Step Ups

Step Right Up!

Step Ups are SO good and SO effective that almost every gym in the country offers step aerobic classes. Weight loss AND toning. They’re hard to beat.


Hip Extensions

Hip extensions are great for the hamstrings, glutes, and lower back.

And talk about the perfect boot camp exercise. No equipment needed – do them anywhere!

The basic floor movement is a very good beginning exercise. The modifiers will keep you challenged.


Glute Kickbacks

This is an easy exercise that targets the butt and hamstrings, and doesn’t require any equipment. Fits right in with your boot camp leg workout.


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