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8 Booty-Transforming Butt Workouts That Perform Miracles

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  • Post last modified:September 25, 2023

Want a peach-emoji-level backside? Developing muscle in your glutes is what will give your buttocks a raised appearance, meaning resistance training is going to be your derriere’s new best friend. (There are numerous health and fitness advantages of resistance training, by the way.)

Strengthening your rear end through a comprehensive buttock exercise is not just about aesthetics. A powerful posterior actually has a multitude of health and performance advantages — yet another reason to attempt every buttock lift exercise you can. Incorporate these top-notch buttocks training movements into your weekly regimen and you’ll witness results in no time — just ensure you’re properly activating your gluteal muscles!

How it operates: Three times a week, perform one set of each buttock-lifting exercise consecutively. Rest for 1 to 2 minutes, and repeat the complete routine two more times for a total of three sets.

You’ll require: A pair of weights (pick a weight that feels challenging for 10 repetitions), a bench or another type of platform, a Swiss ball, a resistance band, and a kettlebell


Peter Ardito

A. Grasp a pair of weights 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, bend forward at the hips and lower your torso until it’s almost parallel to the floor (keep the weights as close to your body as possible).

C. Pause, then return to a standing position. Your back should maintain its natural curvature throughout the entire movement.

Perform 10 repetitions.


Peter Ardito

A. Grasp a pair of weights and place your right foot on top of a box, bench, or step.

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

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

Perform 10 repetitions. Switch sides; repeat.

Single-Leg Hamstring Curl

Peter Ardito

A. Lie supine with a Swiss ball beneath feet.

B. Elevate the hips off the floor and push the feet into the ball to create a bridge.

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

D. With the hips lifted and hands for balance, draw the ball towards the buttocks by flexing the left knee.

E. Gradually extend the left leg while the right knee remains bent towards the chest to complete the repetition.

Perform 10 repetitions. Switch sides; repeat.

Kettlebell Swing

Peter Ardito

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

B. Flex at the hips and lower the torso until it reaches a 45-degree angle to the floor, while maintaining the natural arch in the lower back. Sway the kettlebell between the legs.

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

Perform 15 repetitions.

Lateral Band Steps

Peter Ardito

A. Position a resistance band just above the knees.

B. Flex the knees and shift the hips back as if sitting on a chair.

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

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

E. Continue alternating steps, ensuring to maintain a deep squat throughout.

Perform 10 steps on each side.

Explosive Lunge

Peter Ardito

A. Take a step forward with the left leg (here’s how to excel in flawless lunge technique), bending the knee to a 90-degree angle directly above the ankle, with the right knee pointing towards the floor.

B. Spring up, propelling yourself off the ground with both feet. Swap legs while in midair, landing with the right foot leading in a lunge.

C. Keep going, switching sides.

Perform 10 repetitions on each side.

Squat with Kick-Back

Peter Ardito

A. Position yourself with your legs apart, the width of your shoulders, and your arms resting at your sides.

B. Lower yourself into a squat, concentrating your weight on your heels, then raise your left leg straight behind your body, keeping your hips even as you extend your arms forward.

C. Return to the starting position. Change sides and repeat.

Perform 10 repetitions on each side.

Plié Squat

Peter Ardito

A. Stand with your feet slightly wider than the width of your shoulders, your arms resting at your sides, and your toes turned outward. Tuck your tailbone under and contract your glutes.

B. Lower your body into a plié squat as low as possible without allowing your knees to extend beyond your toes. At the same time, raise your arms to shoulder height in front of your body, with your palms facing down.

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

Perform 20 repetitions, then pulse at the bottom of the squat for 20 seconds.

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