8 Butt-Lifting Exercises That Actually Work

Need a go-to exercise for lifting buttocks? Grab some equipment and try these eight moves.

butt lifting exercise: instructor demonstrating how to do a kettlebell swing exercise for lifting buttocks
Photo: Peter Ardito

Want a peach-emoji-level booty? Building muscle in your glutes is what will give your butt a lifted appearance, meaning strength training is going to be your booty's new best friend. (There are tons of health and fitness benefits of strength training, BTW.)

Tightening your tush through an all-booty workout is not just about aesthetics. A strong butt actually has a ton of health and performance benefits — yet another reason to try every exercise for lifting buttocks you can. Add these best booty workout moves to your weekly routine and you'll see results in no time — just be sure you're properly activating your glute muscles!

How it works: Three days a week, do one set of each butt-lifting exercise back to back. Rest for 1 to 2 minutes, and repeat the full routine two more times for three sets total.

You'll need: A pair of dumbbells (choose a weight that feels challenging for 10 reps), a bench or another type of step, a Swiss ball, a resistance band, and a kettlebell

01 of 08

Deadlifts

butt lifting exercise booty workout: instructor demonstrating how to do deadlifts exercise for lifting buttocks
Peter Ardito

A. Grab a pair of dumbbells with an overhand grip and hold them at arm's length in front of thighs. Stand with feet hip-width apart.

B. With knees slightly bent, hinge at hips and lower torso until it's almost parallel to the floor (keep the weights as close to body as possible).

C. Pause, then return to standing. Back should stay naturally arched during the entire movement.

Do 10 reps.

02 of 08

Step-Ups

butt lifting exercise: woman in blue workout clothes doing a step ups with weights in each hand as an exercise for lifting buttocks
Peter Ardito

A. Grab a pair of dumbbells and place right foot on top of a box, bench, or step.

B. Without moving foot and with core engaged, drive through ball of big toe to come all the way up to standing on the step.

C. Slowly lower down until back foot touches the ground, keeping front foot on the step the entire time.

Do 10 reps. Switch sides; repeat.

03 of 08

Single-Leg Hamstring Curl

exercise to lift butt: instructor demonstrating how to do a single leg hamstring ball curl exercise for lifting buttocks
Peter Ardito

A. Lie faceup with a Swiss ball under feet.

B. Bridge up onto the ball by lifting hips off the floor and pressing feet into the ball.

C. Bend right knee into chest, keeping left foot firmly planted on the ball.

D. Keeping hips lifted and hands planted on the floor for balance, draw the ball in toward butt by bending left knee.

E. Slowly extend left leg while right knee stays bent into chest to complete the rep.

Do 10 reps. Switch sides; repeat.

04 of 08

Kettlebell Swing

butt lifting exercise: instructor demonstrating how to do a kettlebell swing exercise for lifting buttocks
Peter Ardito

A. Hold a kettlebell (or dumbbell) with both hands and stand with feet hip-width apart, knees slightly bent.

B. Bend at hips and lower torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched. Swing the kettlebell between legs.

C. Keeping arms straight, thrust hips forward, straighten knees, and swing the kettlebell up to belly button/chest level.

Do 15 reps.

05 of 08

Lateral Band Steps

butt lifting exercise: woman in workout clothes demonstrating how to do a Lateral Band Walk with resistance band exercise for lifting buttocks
Peter Ardito

A. Position a resistance band right above knees.

B. Bend knees and shift hips back as if sitting in a chair.

C. Step right foot wide out to the side, then step left foot halfway in.

D. From there, step out with left foot and step halfway in with right foot.

E. Continue to step back and forth, making sure to stay in a deep squat the entire time.

Do 10 steps on each side.

06 of 08

Explosive Lunge

butt lifting exercise: instructor demonstrating how to do an explosive lunge exercise for lifting buttocks
Peter Ardito

A. Lunge forward (here's how to ace perfect lunge form) with left leg until knee is bent to 90 degrees directly over ankle, right knee pointing toward the floor.

B. Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge.

C. Continue, alternating sides.

Do 10 reps per side.

07 of 08

Squat with Kick-Back

butt lifting exercise: instructor demonstrating how to do a squat to kickback exercise for lifting buttocks
Peter Ardito

A. Stand with legs shoulder-width apart, arms at sides.

B. Sit back into a squat, keeping weight on heels, then lift left leg straight behind body, keeping hips level while extending arms forward.

C. Return to starting position. Switch sides; repeat.

Do 10 reps per side.

08 of 08

Plié Squat

butt lifting exercise: instructor demonstrating how to do a squat plie exercise for lifting buttocks
Peter Ardito

A. Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out. Tuck tailbone under and contract glutes.

B. Lower body into a plié squat as low as possible without allowing knees to creep past toes. Simultaneously raise arms to shoulder height in front of body, palms down.

C. Hold for 2 seconds, then return to starting position.

Do 20 reps, then pulse at the bottom of the squat for 20 seconds.

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