Butt Lift Workout: 6 Butt Exercises That Work Wonders

Woman doing dumbbell deadlift butt exerciseGrab 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 and knees slightly bent. Without changing the bend in your knees, bend at hips and lower torso until it’s almost parallel to the floor (keep the weights as close to body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement.

Do 10 reps.


Dumbbell step-ups butt lift exercise
Grab a pair of dumbbells and place right foot on top of a box, bench, or step. Without moving foot, drive through the ball of big toe to come all the way up to standing. Slowly lower down until back foot touches the ground. Front foot stays on the stair the entire time. Be sure to keep chest up and core engaged.

Do 10 reps per side.

Single-Leg Jumps

Single-legs jumps butt lift exercises
Come onto right leg. Bend knee, shift hips back, and jump as high as possible off the ground (possibly on top of a box, step, or bench). Land softly with knee bent. Make sure knee does not track too far over toes and focus on pushing hips back behind you.

Do 10 reps on each side.

Single-Leg Hamstring Curl

Hamstring ball curl exercises to lift butt
Lie on back with a Swiss ball under feet. Bridge up onto the ball by lifting hips off the floor and pressing feet into the ball. Bend right knee into chest, keeping left foot firmly planted on the ball.

Keeping hips lifted, draw the ball in toward butt by bending left knee. Hands should be planted on the mat to help you balance. Slowly extend left leg while left knee stays bent into chest.

Do 10 reps on each side.

Kettlebell Swing

Kettlebell swing exercise to lift butt
Hold a kettlebell (or dumbbell) with both hands and stand with feet hip-width apart, knees slightly bent. 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. Keeping arms straight, thrust hips forward, straighten knees, and swing the kettlebell up to belly-button/chest level. Continue swinging until you’ve completed 15 reps.

Do 15 reps.

Lateral Band Steps

Lateral Band Walk resistance band butt exercise
Position a resistance tube or band right above knees. Bend knees and shift hips back as if you’re sitting in a chair. Step right foot wide out to the side, then step left foot halfway in. From there, step out with left foot, and step halfway in with right foot.

Continue to step back and forth, making sure to stay in a deep squat the entire time. Keep chest lifted and shoulders back.

Do 10 steps on each side.

Source: Butt Lift Workout: 6 Butt Exercises That Work Wonders | Shape Magazine