9 Exercises we know will tone the perfect butt

Whether you're looking to tone or strengthen your butt we have an exercise for you. Your glutes are the most under-activated muscle in the body due to sitting on them the majority of the time. Take a little time to select some of the exercises below, place them into a workout, get out of your office chair and tone your bottom.

Exercises to tone your glutes that can be done in the comfort of your own home

Raised Leg Lunge to work your glutes

  • Stand approximately two feet in front of a workout bench or a sturdy seat, facing away
  • Extend your right leg backwards, and place your foot on top of the surface - keep your stomach pulled in
  • Bend your front knee until your thigh is parallel with the ground - your back knee should be hovering just above the floor
  • Use your front leg to return your whole body to the starting position
  • Keep all movements as controlled as possible to get the most benefit for the gluteus maximus
  • Complete your desired set of repetitions

Pelvic Raise to tone your butt

  • For this exercise you will lie on the floor, so use an exercise mat if you prefer to do so
  • Lie down on your back with the palms of your hands downwards and your knees bent at a 90 degree angle, so that the soles of your feet are on the ground
  • Raise your toes so that your heels are the only part of your feet on the ground and slowly raise your pelvis off the ground
  • Keep your back aligned and in a neutral position while you hold the pelvic raise for the desired length of time
  • Gradually lower your pelvis down to the starting position and repeat to complete your required set of pelvic raises

Single Leg Pelvic Raise to challenge your glutes

  • Lie on your back with your legs stretched out in front of you and your arms by your sides
  • Bend your left knee so that your left foot is flat on the ground
  • Engage your core muscles
  • Slowly raise your hips up as high as you can
  • Raise your right leg simultaneously, keeping it straight throughout
  • At the top of the exercise, hold the position for a moment
  • Slowly return to the start position
  • Repeat as desired, switching legs at regular intervals

Kick Backs to sculpt the perfect bum

  • Position yourself on all fours on the floor
  • Make sure your hands are directly below your shoulders, facing forwards
  • Your head should be facing the floor
  • Your back should be straight, not arched
  • Bend one leg at the knee to a 90 degree angle and lift it until your upper leg is in line with your back
  • Squeeze your buttock, contracting your gluteus maximus as you raise your leg
  • Hold briefly before lowering the leg to the floor
  • Repeat, alternating legs until you reach your preferred number of repetitions
  • Keep movements slow and controlled throughout

Glute Pulse to work your bum

  • Position yourself on all fours on the floor
  • Make sure your hands are directly below your shoulders, facing forwards
  • Your head should be facing the floor
  • Your back should be straight, not arched
  • Bend one leg at the knee to a 90 degree angle and lift it until your upper leg is in line with your back
  • Squeeze your buttock, contracting your gluteus maximus as you raise your leg
  • Hold briefly before lowering so it’s in line with your back again but not to the floor. Now pulse up and down until reps are complete
  • Repeat, alternating legs until you reach your preferred number of repetitions
  • Keep movements slow and controlled throughout

Intermediate Exercises that will challenge your glutes

How to do walking lunges with dumbbells to exercise your glutes

  • Stand up straight with your hands by your sides and a dumbbell in each hand
  • Step forward with your right leg and gently lower your upper body, resting your weight on that leg
  • Keep your torso straight, balanced and upright
  • Push yourself up from the heel of your foot and return to the starting position
  • Repeat this movement on your right leg
  • Perform the exercise again, this time on your left leg

How to do walking lunges with a barbell to work your bum

  • Stand straight with your feet apart
  • Use your hands to rest a barbell across your shoulders
  • Step forward with your right leg and lower your upper body
  • Continue lowering yourself until your left knee is nearly touching the ground
  • Your torso should stay straight and upright throughout
  • Use your right heel to extent your knees and raise yourself back up into a standing position
  • Perform the exercise again, this time on your left leg

Advanced Exercises to really feel that burn in your butt

How to do hip thrusts with a barbell to challenge your butt

  • Choose a barbell in an appropriate weight
  • Position yourself so that you are sitting with your buttocks on the floor, your shoulders leaning against a bench, and your feet shoulder width apart and flat on the ground
  • Place the barbell across your body in line with your hip
  • Holding the barbell at both ends, slowly raise your hip upwards, until your thighs, buttocks and back are in a straight line
  • Hold this position for a moment
  • Slowly return to the start position
  • Repeat exercise

How to do a deep squat with a barbell to strengthen your glutes

  • Set the bar of a squat rack just above the height of your shoulders
  • Stand underneath the bar and place the top of your back and shoulders across it
  • Grip the bar with both hands at each end, and lift it off the rack
  • Keep your torso and back straight
  • Take a step from the rack and set your legs so they are shoulder-width apart
  • Gently lower the bar by bending your knees and moving your hips backwards
  • Pause when your hamstrings rest against your calves
  • Push off with your heels to raise the bar back up until you are standing again