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7 Buttocks Exercises to Firm and Lift

Written by andy

Here’s how to get tight glutes…

A woman’s buttocks are one of her most useful assets! It’s one of the most attractive parts of her body, but it’s also one of the most important parts of the body to train. After all, if you spend a lot of time sitting, the muscles in your glutes and lower back will weaken from lack of use. Training your glutes will help to reduce the risk of injury, and will give you that tight, firm butt you want!

Here are some of the best buttocks exercises to firm and lift:

Warrior Three -­- This is a brilliant exercise to do for a stronger core and tighter glutes! It’s a classic Yoga exercise, but not an easy one. You won’t be able to pull it off perfectly right away, but no worries. With practice, you’ll get it right, and it will be a highly efficient core and lower body training exercise.

Watch this video to get it right:

Dumbbell Squats — Squats are, by far, one of the most effective exercises for a tight, firm butt. While squats are mainly performed for strong quads (the muscles at the front of your thighs), they also hit your buttocks nicely. This is because your buttocks have to engage when you are in the deep squat, helping to pull you back up. By using dumbbells instead of a barbell, you take the strain off your back.

Watch this video to get it right:

Single Leg Squat — If you’re serious about your lower body strength and fitness, this is one of the best exercises to test your mettle. The single leg squat puts all of your weight on one leg at a time, and your body weight will usually be enough to lift at first. Perform this exercise regularly to firm your glutes like a rockstar.

Watch this video to get it right:

READ MORE: 10 Health Benefits of Dance Exercise

Plie — Plies are an exercise that has been around for centuries; ever since ballet was first created. It’s a classic ballet move, and it was an important part of many calisthenics workout videos (like The Firm or Jane Fonda) we all know and love. They engage the hips, quads, and glutes, and they’re a highly effective movement to tighten and tone your glutes.

Watch this video to get it right:

Lunges — Lunges are similar to squats, in that they’re meant to focus on your quads but also engage your glutes at the same time. There are all sorts of lunges you can do: Side Lunges, Backward Lunges, Explosive Lunges, etc. However, for your glutes, you can use the basic Forward Lunge and see serious results.

Watch this video to get it right:

Glute Bridge — Place a bit of weight on your glutes to push them hard! This exercise is an excellent one to focus on your lower back and buttocks, the two muscles that get the least amount of use when you spend all day sitting down. You can use as much or as little weight as you want, and it will be a highly effective addition to your routine.

Watch this video to get it right:

Donkey Kicks — This exercise is often used by martial artists to help develop strength and mobility in the hips and glutes. You’ll find that it’s a very good one to help you increase your hip flexibility, but it will engage your buttocks with every kick. The result: a tighter, leaner butt!

Watch this video to get it right:

Do these buttocks exercises, and you’ll see results in no time!

About the author


Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise--he does so six days a week--and loves to share his passion for fitness and health with others.

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