How to Get a Jiggly Butt: 10 Exercises (Plus Extra Tips)

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: March 20, 2024
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About 90% of my female clients have a common goal -- how can they get that jiggly butt?

I've worked with hundreds of women and they all want the same thing, so here's my no-nonsense program to help you get that round booty in time for the swimsuit season.

Let's get into it.

Quick Summary

  • To get jiggly butts, perform exercises like the single-leg glute bridge, bear plank leg lift, heel-lifted sumo squat, squat jumps, weighted squats, donkey kicks, butt bridges, and hip thrusters.
  • The common mistakes people make when trying to get jiggly butts are not doing the right exercises, and training high reps on the selected exercise.
  • Incorporating a diet rich in proteins and carbohydrates is essential to muscle growth and achieving a jiggly butt.
  • Supplements like protein powders, multivitamins, and magnesium can indeed complement your training, and from my experience, they can be quite effective when used responsibly in conjunction with a balanced diet.

Exercises To Get Jiggly Butt

a couple of women doing squats in the gym

No matter if you're working out at home or a gym, you want to make sure you've got enough space to extend all your limbs fully. You don't want to do a donkey kick, break a lamp, or kick a gym girlfriend trying to get her jiggly butt.

Further down, you'll find some of the most efficient workouts for getting that soft and round buttocks everyone will be envious of.

And don’t worry, I’ll provide all the information you need.

Also Read: How to Do Butt Kicks the Right Way

1. Single-Leg Glute Bridge

single-leg glute bridge

Here’s how to do the single-leg glute bridge properly.

  1. You'll need to lie on your exercise mat and make sure your back is completely flat against the floor.
  2. Bend your knees, place your feet at a hip distance and flat on the floor, and extend one leg towards the ceiling. To do that, push your hips upwards and squeeze your butt.
  3. Now, bring the leg down and repeat the process with the other leg. Be careful. You don't want to let your glutes touch the floor.
  4. Repeat as many times as you can.

2. Bear Plank Leg Lift

Bear Plank Leg Lift

When you finish the glute bridge, turn over into the planking position. 

  1. Your shoulders should be on top of your wrists to do the plank properly.
  2. When you get into the right position, lift one leg while the knee is bent to a 90-degree angle. The goal here is to bring the heel up towards the ceiling and your glutes as high as you can.
  3. Then, bring back the leg down, and do the same with the other one.
  4. Again, do as many reps as you can.

3. Heel Lifted Sumo Squat

Heel Lifted Sumo Squat

Now stand up straight, place your feet at shoulder-width apart, and make sure your toes are pointing outwards.

  1. Lift one heel and do a squat. Lower your butt towards the floor but be careful with your knee. It shouldn't go past the toes.
  2. Repeat the process with the other heel and do as many times as you can.

4. Squat Jumps

squat jump

Squat jumps are basically what the name is -- you’ll jump as you complete your squat.

  1. Stand up straight, place your feet at a hip distance, and keep your knees slightly bent.
  2. Once in the squat position, go low until your knees bend at a 90-degree angle.
  3. From that position, jump as high as you can, extending your legs fully.
  4.  As you're landing back onto your feet, go into the squat position again and repeat as many times as you can.

5. Weighted Squats

weighted squats

For this one, you'll need heavyweights.

  1. Grab them in each hand and keep them at your sides. Stand with your feet at shoulder distance, make sure they're in line, and stick out your backside.
  2. Now move slowly downwards until your knees bend 90 degrees. You'll want to keep this position for a while to activate those glute muscles.
  3. Then squeeze your glutes and push your backside upwards.
  4. Try to do three sets of 15 reps for this one.

6. Donkey Kicks

Woman doing a donkey kick

Get on all fours and keep your hands at shoulder width and keep your knees under your hips.

  1. Lift one leg while relaxing your core muscles. Your foot should face the ceiling while your knees should be parallel to your body.
  2. Do three sets of 20 reps for both legs.

7. Butt Bridges

Butt Bridge

A simpler version of the single-leg glute bridge but equally as efficient at building firm glutes. To get that derriere celebrities are sporting.

  1.  Lie on your back, put your hands by your side, and keep your feet flat on the floor.
  2. Then, thrust your hips up until your upper body becomes aligned with your legs. Hold the position briefly, then repeat.

8. Hip Thrusters

hip thrusters

The weighted hip thrust is essential for building juicy butts that jiggle.

  1. Place an EZ bar or a heavyweight on your lap, just above the pubic area.
  2. Place your upper back on a bench and do an upwards hip thrust. Allow the bench to support your weight.
  3. Try to do 10 reps.

Related: Best Hip Thrust Machine

9. Lunges

Woman doing lunges

Lunges are the most hated but most efficient butt muscle growth exercise. An exercise program designed to provide you with the best results must include lunges with lightweight.

They'll sculpt your butt, give it that nice round shape, and make it jiggle.

  1. Stand up tall, shoulders back.
  2. Step forward, by bending your knees at 90 degrees until your back knee is parallel to the floor.
  3. Return to the starting position and alternate legs.

Stay in the 12–15 reps range and hold 10lbs dumbbells for extra weight.

10. Leg Push Back Machine

Leg Push Back Machine
  1. Set the desired weight on the machine first and then sit down, your legs shoulder-width apart.
  2. Extend your legs while manually unlocking the safety locks on the side of the seat. This is the starting position.
  3. Slowly breathe in and lower the platform until your knees are bent at 90 degrees.
  4. Breathing out, push the platform back by extending your legs back to the starting point.

Try to do 12 reps on this machine.

Skip These Butt Exercises

You can try as many butt exercises as you'd like, but you should know that not all of them give the same results. Some are excellent to start with, but I wouldn't recommend sticking to them if you want to get a jiggly butt faster.

To be clear — there's nothing wrong with these exercises, but I don't recommend keeping them for too long in your workout routine.

The two I’d recommend skipping are leg press and squats.

The leg press is a great starting point for beginners. However, it won’t maximize your glute muscles as well as some other butt exercises.

There's also a misconception that doing regular squats build firm butts. Again, they're excellent for beginners, but they're not the best for booty-building.

However, some squat variations are beneficial when building a jiggly booty, but I'll mention those a bit later.


Common Mistakes

women having a conversation outdoors

Besides the common misconceptions, there are also a couple of oversights people make when building booties.

Not Doing the Right Exercises

The biggest mistake I see a lot of women make is doing isolation exercises and going overboard on gym machines.

“Forcing as much blood in your butt right after your other exercises is something that is going to help you not only expand and stretch your butt tissue but is also going to get the nutrients in your butt muscles to help them repair quickly.”

- Alexa, SmartMMA

To build a jiggly butt, you should do compound weightlifting exercises, such as deadlifts and squats (not traditional, as I mentioned). These exercises activate your buttocks’ muscles and build them.

Training High Reps

woman working out inside a gym

Training high reps and lightweight won't give you a jiggly butt.

To get the butt cheeks of your dreams, you'll need to do the opposite.

Women believe that training high reps will burn more calories and fat, while lightweights will keep them from gaining too much muscle.

But, as I said, it doesn't work that way.

Pre-Workout Preps For a Jiggly Butt

Prep Your Gear

You’ll need to get the right fitness gear and get your workout space ready.

Workout Shoes

Nowadays, you can get sneakers in almost any shop, in any color, pattern, and price range. I'd advise you not to cheap out when it comes to your workout shoes. High-end brands are more expensive for a reason. They usually offer features that are worth every penny.

I'd recommend you choose ones with non-slip slip soles. They'll prevent unnecessary injuries during your workout.

Next, I'd also advise you to get shoes that come with a proper ventilation design. You want to keep your toes cool and dry during the workout.

Workout Clothes

woman warming up outdoors

A new exercise routine may be an excellent excuse to go on a shopping spree and buy tons of new clothes, but this isn’t necessary.

As long as you can move freely and are comfortable, any clothes will do.

However, if you're set on getting new clothes for working out, choose something fit, as loose clothes can get flappy and distracting.

Exercise Mat

Some exercises may require an exercise mat.

But don’t grab a towel or the first thing you see in your laundry closet. You’ll need something made from a non-slip fabric to avoid accidents.

So, the safest way to go is to get a nice and clean exercise mat from any sports store.


woman looking at her watch

To get a butt like Kim Kardashian and Beyonce, you’ll need time, and you’ll need lots of it.

You’ll need to dedicate at least 30 minutes a day to the exercises. The more time you invest into these butt workouts, the faster you’ll see the results.

If you’re super busy and can’t squeeze in a whole 30-minute exercise session, spread out the workouts throughout the day.

Do a couple of sets in the morning, a few more in the afternoon, and a couple more in the evening.

Pro Tips For Your Butt Workout

Workouts are great, but they won’t work unless you have a good diet plan, so here are a couple of diet tips.

  • Build Muscles with Protein and Carbs — A protein diet enriched with carbs is crucial for building muscle. Protein powders are a good option. Watch out for caffeine-rich supplements if you're caffeine-sensitive since it might ruin your sleep schedule or make you more jittery.
  • Maximize Muscle Growth with the Right Carbohydrates — Replace processed carbs and fats with healthier options like sweet potatoes, brown rice, and fish.
  • Take Multivitamin and Magnesium — You must take a multivitamin and magnesium to help your muscles relax at night.

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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy

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