Butt-Busting Exercises

Modern society has people sitting more than moving around, and this does little to get those gluteal muscles in shape. Anyone can get a firm, toned derriere in nine weeks with persistence, aerobics, good nutrition and some butt-busting exercises. Having a good plan that consists of two 20-minute butt-busting workouts (one in the morning and one in the evening) will shock those glutes into building and toning muscle. Work each exercise for three sets of 8 to 15 repetitions, resting for 30 to 60 seconds between sets.


Lunges work the gluteal muscles and the quadriceps. The American Council on Exercise named lunges as one of the best butt exercises. Lunges can be done standing in one position while alternating legs or done as walking lunges. Both types of lunges can be done while holding dumbbells to stress the muscles further. Stand with hands on hips (or holding dumbbells), step forward with one leg, lowering your body by flexing your forward knee until the knee of the rear leg is almost touching the floor. Continue with the other leg and maintain a slow, walking lunge, or return to the start position, then repeat with the other leg and continue by alternating legs.


Squats can be done with or without weights. Squats are considered a functional exercise, according to the ACSM Winter Olympics Expert. Olympic trainers develop programs that focus on movement patterns to train athletes, and squats are one of the exercises used for assessment and training. Squats require stability and joint alignment, and they work the legs and back as well as the gluteal muscles. Squats are done with your feet shoulder-width apart. With your hands on hips (or holding dumbbells on the shoulders), lower your body into a squatting position, keeping your back straight and your quadriceps parallel to the floor. Return to the start position, then repeat for the desired repetitions. Be careful not to extend your knees over your toes, as this puts too much stress on your knee joints.

Barbell Sumo Deadlift

Barbell sumo deadlifts work the gluteus maximus, the large muscle that extends to the upper thigh and gives the buttocks their shape. This exercise is a butt-busting exercise that shapes and firms the muscle. Stand with feet shoulder-width apart with the barbell (determine a comfortable weight) on the floor in front of you. Squat down, grasp the barbell with your hands between your legs, and lift the bar (lifting with your legs) to a standing position, with your shoulders pulled back. Return to the start position, then repeat for the desired reps.

Mule Kicks

Mule kicks are done on the hands and knees, with your head up, your back flat and your arms locked. Lift one leg as high as possible and hold for a count of 5, then drop the leg down and bring the knee into your chest. Return to the start position, then repeat with the other leg for the desired reps.


Stand in front of a step, bench or platform, with dumbbells held at your sides (if not using dumbbells, put your hands on your hips). Step up onto the raised area, using your left leg, then follow with your right leg. Step down with your right leg, then follow with your left leg, returning to the starting position. Repeat this for 8 to 15 repetitions. Switch starting legs, then repeat for another 8 to 15 repetitions. Step-ups work the gluteal muscles, quadriceps and core muscles, and they will increase your heart rate for aerobic conditioning.

About this Author

Caroline Thompson has been a professional photojournalist since 1999. She combines writing and photography in her stories. Thompson’s work has appeared in the “Sacramento Bee,” “People Magazine,” “Newsweek” and other publications. She holds a Bachelor of Arts in photojournalism from California State University Hayward (CSUH) and a personal trainer certification from the Health and Fitness Institute out of CSUH.