7 Best Butt-Lifting Exercises (Hack to Sculpted Glutes)

The hip thrust is a powerful exercise focusing on hip extension, particularly effective for glute activation and strength.

Here's how to do it:

1. To start, lie on the floor with shoulder blades against a stable surface.
2. Bend your knees, place feet flat on the floor, and rest your upper back on the bench.
3. Position a barbell across your hip crease, gripping it with hands.
4. Adjust the weight based on your fitness level, progressing gradually.
5. Drive your heels into the ground and lift your pelvis by squeezing your glutes.
6. At the top, your shins should be vertical and knees bent at a 90-degree angle.
7. Gently lower the weight and return to the starting position.
8. Repeat for 8–12 reps, completing 2–3 sets.

Related: Best Hip Thrust Machine

3. Step-ups

Step-ups involve stepping onto an elevated platform, engaging the lower body muscles and enhancing balance.

Here's how to do it:

1. Find a stable bench or step.
2. Stand in front of the bench with your feet hip-width apart.
3. Lift one foot and place it firmly on the bench.
4. Push through your heel to lift your body up, straightening your leg.
5. Lower yourself back down, returning your foot to the floor.
6. Repeat the process with the other leg.
7. Maintain a steady pace and focus on using your buttocks to lift yourself.
8. Do 10-15 step-ups on each leg for a good workout.

“It’s a great exercise because you don’t need much equipment to do it.”

- Fiona Scott, Strength & Conditioning Coach 

Jump squats combine a squat motion with explosive jumps, promoting lower body power and cardiovascular fitness.

Here's how to do it:

1. Standing position with your feet hip width apart.
2. Keep you toes pointed slightly outward, and arms at sides.
3. Bend knees, engage your core, and lower down into a deep squat.
4. Then, explosively jump straight up into the air, extending your legs fully.
5. As you land, focus on landing softly by bending your knees and lowering your body back into the squat position. Always keep feet hip width apart.
6. Repeat the movement immediately.
7. Perform consecutive jump squats for 8–12 repetitions.

5. Lateral Squat Walk

The lateral squat walk is a lateral movement exercise that targets the inner and outer thighs, enhancing hip mobility.

Here's how to do it:

1. Stand with feet hip-width apart, knees bent in a half-squat position.
2. Optionally, add a resistance band above your knees for added difficulty.
3. Shift weight to your right leg, take a wide step to the left.
4. Maintain shoulder-width feet and forward-facing toes.
5. Avoid bouncing; focus on slow, deliberate steps from side to side.
6. While stepping, bring your right leg back to the starting position.
7. Repeat for 8-10 steps.
8. Perform the same steps in the opposite direction.
9. Do 2-3 sets of this exercise.

The sumo squat with dumbbell is a variation of the squat, emphasizing the inner thighs and glutes while using dumbbells for added resistance.

Here's how to do it:

1. Stand with feet slightly wider than shoulder-width.
2. Maintain hip-distance, and toes pointing slightly outward.
3. Hold a dumbbell vertically with both hands, allowing it to hang in front of your body.
4. Adjust the weight according to your fitness level and gradually increase it.
5. With knees slightly bent and aligned with your toes, lower your body into a deep squat, pushing hips back and maintaining a straight back.
6. Descend until thighs are parallel to the ground or as low as flexibility allows.
7. Return to the starting position, straightening legs and engaging glutes and thighs.
8. Repeat for the desired number of repetitions, maintaining proper form.

7. Single Leg Stability Ball Rollout

The single leg stability ball rollout challenges core stability and strengthens the upper body and glutes in a dynamic, single-leg movement.

Here's how to do it:

1. Place the stability ball on the floor.
2. Face down, arms straight, with the ball under your hips.
3. Extend your left leg behind, resting the top of your left foot on the ball.
4. Keep your right foot grounded.
5. Bend your left knee, bringing the heel towards your glutes.
6. Engage the core for proper body alignment.
7. Maintain a straight line from head to right foot.
8. Slowly roll the ball away, extending the left leg while keeping control and a tight core.
9. Return to the starting position by bending the left knee and rolling the ball back towards your body.
10. Repeat and switch sides for balance.

For optimal results, it is generally recommended to engage in glute exercises 2 to 3 times per week.

This frequency allows for sufficient stimulus to promote muscle growth and strength while providing adequate rest and recovery between workouts.

Moreover, these exercises cater to individuals of all fitness levels, from beginners to advanced athletes, and can be performed in a variety of settings, whether at the gym, in the comfort of your home, or even outdoors.