Achieve tight buns by doing these awesome booty exercises!
A well toned butt doesn’t just look good in jeans. Exercising your booty strengthens your muscles and helps you avoid lower back pain. It improves your agility and lower body coordination. Booty exercises even make physical activities like running and climbing stairs much easier.
We all know doing squats can help you achieve a great toosh. However, it’s important to do other booty exercises to maximize your workout. You should mix up your moves to get the best possible results.
To help you achieve firm and tight buns, we’ve come up with 10 great booty tightening workouts! These moves can be done at home without any equipment. For added resistance, you can use weight with some of these exercises.
Whether you’re a beginner or looking for challenging workouts, we’ve got something for you. Check out these 10 great booty exercises!
10 Fantastic Booty Exercises for Firm and Tight Buns
What’s the key to having great buns? It’s doing workouts slowly with precision.
Here’s a tip: Don’t rush through your workout! Just focus on engaging your ab muscles and mindfully tightening your buns while doing your exercise. Don’t forget to have fun while you’re at it!
1. Marching Hip Raise
Work your booty and hips with Marching Hip Raises! This booty tightening move strengthens your gluteus medius—the muscles located on the side of your rear. This move will sculpt your booty and burn fat around your hips. It even helps ease lower back pain. This exercise may look easy, but you’ll definitely feel the burn after a few reps. To try this workout, just follow these steps.
How to do the Marching Hip Raise:
- Lie on your back. Bend your knees to a 90 degree angle. Keep your feet planted on the floor.
- Place your hands on your side. Push your palms down on the floor.
- Slowly lift your hips up the ground. Check your form: Your back should form a straight line from your knees down to your shoulders. Avoid shifting your hips.
- Keep your hips up. Slowly lift one leg up the ground. Keep your knee bent.
- Slowly lower your leg back to the ground.
- Do the same move with your other leg.
- Repeat the Marching Hip Raise for 20 seconds or as many times as you can.
2. Kneeling Forward Hip Drive
Tighten your buns and improve hip mobility with the Kneeling Forward Hip Drive! It’s one of the booty exercises you’ll need to build a strong backside. It targets your gluteus maximus, the largest muscle in your glute area. If you sit all day in the office, you should practice this move to strengthen your buns. Weak glutes can make you prone to back pain and injury. So start doing this simple exercise by following these steps!
How to Do the Kneeling Forward Hip Drive:
- Kneel on the floor with your knees hip-width apart. Put your arms together and extend them for balance. Take note: You can hold a medicine ball, dumbbell or kettlebell for added resistance.
- Engage your ab muscles. Keep a straight posture, look forward.
- Slowly lower you hips to a sitting position. Keep your arms straight. Concentrate on moving your butt muscles.
- Drive your hips forward with force. Keep your arms extended together.
- Lower your hips again. Repeat the Forward Hip Drive for 20 seconds or for as many times as you can.
3. Floor Glute Kickbacks
Achieve tight and round buns by doing Floor Glute Kickbacks! If you’re looking for booty exercises that will give you stronger, sexier glutes, this is the best workout for you. Even Kim Kardashian loves doing this move to keep her buns firm! This exercise targets your gluteus minimus—the spot where your butt muscles and hamstrings meet. It will tone and lift your booty, making them look fuller. To do this move, just follow these directions.
How to Do Floor Glute Kickbacks:
- Kneel on the floor with your knees hip-width apart. Place your hands on the ground. Make sure your shoulders are aligned with your wrists.
- Lift one leg backwards. Keep your knee bent to a 90 degree angle. Imagine you are pushing your heel up to the ceiling. Tip: Avoid bending your hips. This will strain your lower back muscles.
- Slowly lower your leg back down. Lift it up again.
- Repeat this move for 20 seconds or as many times as you can.
- Switch the move to your other leg. Repeat it for 20 seconds or as many times as you can.
4. Walking Lunge
Amp up basic lunges with booty-tightening Walking Lunges! This exercise lifts and tones your major butt muscles while boosting flexibility. It also works hip flexor muscles which typically get stiff when you sit for hours. It enhances your balance and coordination, and even tightens your core muscles. It’s one of the best beginner booty exercises anyone can do. to To try this exercise, just follow these steps. If you want to add more resistance to your workout, you can do Walking Lunges while holding dumbbells.
How to Do Walking Lunges:
- Stand with your feet together. Maintain a straight posture.
- Place your hands on your hips for balance. Take note: For added resistance, you can hold dumbbells on both hands. Position them to your sides.
- Take a large step forward with one foot. If you use your right foot, land with your right heel. Slowly bend your knees to lower your hips. Bend your knee into a 90 degree angle until your left knee touches the ground.
- Step forward with your left foot. Bring both your feet together like the starting position. This completes one rep.
- Take a large step forward with your other foot. Repeat the movement. You can do 4 sets of 20 reps for a 10 minute workout.
5. Single Leg Deadlifts
Build a better booty by doing Single Leg Deadlifts! More than a stability exercise, this great move targets flabs around your buns. No wonder Kim Kardashian has this in her booty workout list! Single Leg Deadlifts tone and strengthen your booty while working your hamstrings and leg muscles. If you really want to burn fat around your hips and buns, you should seriously add this to your workout routine. Just follow these steps to try this move.
How to Do Single Leg Deadlifts:
- Stand straight with your feet hip-width apart. Place your arms on your sides. Take note: as you progress, you can hold a dumbbell or kettlebell for added resistance.
- Step one foot firmly on the floor. Keep it steady.
- Lift your other foot. Bend your knee to lift it back.
- Reach down with your hands. This is called “hinging forward.” Your arms should be extended downward while your leg lifts back higher. Keep your hips square as you move through the exercise. Take note: If you’re holding weights, you should bring it close to the top of your foot.
- Hold this pose for a few seconds.
- Slowly raise your torso and lower your leg. Go back to the starting position. This completes 1 rep. Repeat the movement10 times.
- Switch to the other leg.
- Do 3 sets of 10 Single Leg Deadlifts on each leg.
6. Cross Butt Kicks
Kick your way to tighter buns by doing Cross Butt Kick exercises! This powerful workout firms and strengthens your glutes while targeting your hamstring and thighs. It’s a Pilates-based bodyweight exercise that lifts and tones your butt without putting stress on your knees. If you’re looking for low-impact booty exercises, this one should work for you. To do this exercise, just follow these directions.
How to Do Cross Butt Kicks:
- Kneel on the floor and place your hands firmly on the ground. Keep your knees together. Make sure your shoulders are aligned with your wrists. Take note: avoid bending your hips. Maintain a straight back.
- Lift one leg back, keep you knee bent. Lower it slowly behind your other knee.
- Lift your leg up again keeping your knee bent. This time, lift it outward into a 90 degree angle.
- Then, extend your leg outwards into a kick. This completes one rep. Repeat the movement 10 to 15 times.
- Switch to your other leg.
- Do 3 sets of 10 to 15 Cross Butt Kicks on each leg.
7. Single Leg Glute Bridge
Strengthen your glutes and pelvic floor muscles with the Single Leg Glute Bridge! This exercise has all the benefits of a squat without stressing your joints. Apart from giving you round and sexy buns, it also improves your balance. It challenges your core while working your hamstrings, hip flexors and inner thighs. It’s the ideal workout for people who can’t do squats due to hip, back and knee injuries. To do this workout, just follow these steps.
How to Do Single Leg Glute Bridge
- Lie with your back on the floor and bend your knees. Make sure to lift your toes up and place your heels on the floor. Extend your arms to your sides for support.
- Take one leg and extend it upwards. Engage your core muscles.
- Squeeze your glute muscles and slowly raise your hips up. Hold this position for at least 3 seconds.
- Slowly lower your hips while your leg is still extended. This completes 1 rep. Repeat this 10 to 15 times.
- Switch to your other leg.
- Do 3 sets of 10 to 15 reps on each leg.
8. Clamshell Exercise
Achieve great butt muscle definition with Clamshell Exercises! This simple exercise targets your gluteus medius, the muscle that makes up the side of your hip and the edge of your buns. It also works your gluteus maximus, the main muscle that moves your hip extension. Aside from sculpting your booty, this exercise stabilizes your hips and protects your lower back from strain. Fitness experts recommended this exercise for runners to improves their hip strength. To try this exercise, just follow these steps:
How to Do the Clamshell Exercise:
- Lie on your side and bend your knees into a 90 degree angle. Your feet and knees should be stacked on top of the the other.
- Place your lower arm under your head for support. Your other arm should be pushing the floor downward for added support.
- Draw your knees toward your body. Do this till your feet are aligned with your butt. Engage your core muscles.
- Lift your upper knee as far as you can. Avoid shifting your hips or raising your lower knee off the floor. Hold this position for at least 3 seconds. Squeeze your glute muscles.
- Slowly lowers your upper knee back to the starting position. This completes 1 rep. Repeat this move 10 to 15 times.
- Switch to your other side.
- Do 3 sets of 10 to 15 reps on each side.
9. Side Leg Squats
Get rid of saddle bags and lower love handles by doing Side Leg Squats! This booty toning exercise takes your basic squat up a notch and targets your hamstrings, quads and legs. It increases your flexibility, improves your balance and builds stronger, tighter glute muscles. It’s one of the best booty exercises you can do to keep your buns firm and strong. To do this workout, just follow these steps!
How to Do Side Leg Squats:
- Stand straight with your feet together.
- Take one leg and make a big step to your side. If you’re stepping to the right side, shift your weight to the right side of your hip.
- Bend your right knee and lower your hip to a squat. Extend your left leg as you go lower. Place your hands together for balance. Take note: You can hold dumbbells on both hands when you do this move. Once you do the squat, hold the weights downward to the floor.
- Slowly lift your body back up. Step back to the starting position.
- Repeat the movement with your other leg. Alternate the movement exercise your left and right leg. You can pick up the pace as you get used to the exercise.
- Keep doing Side Leg Squats for 20 seconds or as many times as you can.
10. Step Ups with Knee Drive
Firm up your glutes and thighs by doing Step Ups with Knee Drive! We all know step ups are great for toning your backside and legs. For added resistance, this modified move comes with a Knee Drive for a tighter toosh. Fitness trainers recommend this exercise to get rid of saggy buns. It’s also a great cardio exercise that burns lots of fat. What’s more, you can do it at home with a sturdy chair or bench. Fun and easy, it’ll surely lift your mood and your buns! To try this exercise, just follow these steps.
How to Do Step Ups with Knee Drive:
- Stand in front of a sturdy chair or bench. Place your hands on your sides. Take note: You can do this move while holding a dumbbells for added resistance.
- Step one foot on top of the chair. As you step on top of the chair, bend your other knee upwards to a 90 degree angle.
- Slowly lower your leg back to the floor. Keep your other leg steady for balance.
- Return to the starting position. Do the same exercise with your other leg.
- Repeat this exercise for 20 seconds or as many times as you can.
There you have it! Add these booty exercises to your routine on your next workout session.
Building a tight booty can take time, so be patient and the results will come. Just keep going! I promise. As long as you do the work, you’ll reap the benefits of a fit and beautiful body.
Have you tried any of these booty exercises? Which ones did you enjoy?
Tell us in the comments below!
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