How to Do Glute Exercises for Flat Butts

Co-authored by Laila Ajani

Last Updated: May 6, 2021 References

If you feel the need to work your glute muscles, you're not alone! Plenty of people want to target this area to get more toned. You can try simple resistance exercises using your body weight, such as standing exercises, which you can do anywhere. Other resistance exercises require you to lie down to perform, so you may want to do those at the gym or in your home. You can also add weights to increase the difficulty and work your glutes harder. Whatever you choose, aim to do strength-training exercises like these 2-3 times a week.

Method 1

Method 1 of 3:

Using Standing Exercises

1
Perform simple squats to work your back and legs.^{[1]
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Laila Ajani
Fitness Trainer
Expert Interview. 31 October 2019.} Stand with your feet shoulder-width apart. Extend your arms straight out in front of you. Slowly bend your legs, going down like you are about to sit in a chair. Keep going as far as it's comfortable for you, though don't go past a 90-degree angle with your knees. Return to the starting position.^{[2]
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- Avoid pushing your knees in front of your toes.
- Try 2 sets of 8-10 reps.
- If you can't squat very far, don't worry. You can work up to it!
2
Attempt plié squats to add difficulty. Spread your feet out so they're just past shoulder-width and turn your toes outward. Stick your arms straight out in front of you and lower yourself down as far as you can go by bending your knees. After that, return to the starting position.^{[3]
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- Do 2 sets of 8-10 reps.
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3
Do lunges to stretch and strengthen your glutes.^{[4]
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Expert Source

Laila Ajani
Fitness Trainer
Expert Interview. 31 October 2019.} Place your feet together, then bring your left leg forward like you're taking a step. As you do, bend both knees to lower yourself closer to the floor. Get as close to the floor as you can with your right knee without touching, but make sure your left knee isn't moving in front of your toes. Straighten your legs back up to return to the starting position and do the other leg.^{[5]
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- Do 2 sets of 8-10 reps with 1 rep including a lunge for both legs.
- Just dip as far as you can. If you can't get very far right now, that's fine. You can work up to it later!
4
Work on rear end reaches for a fluid movement. Place your feet shoulder-width apart and then step out to the right side. Move your body over that leg so it's bent at the knee and your other leg is straight out. Stretch your left hand out to touch your right foot and then return to standing with your feet shoulder-width apart. Do the same with the left side to complete a single rep.^{[6]
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- Try 1 set of 10 reps.

Method 2

Method 2 of 3:

Lying Down for Resistance Exercises

1
Do single-leg hamstring curls. Lie down on the floor on your back with an exercise ball near your feet and your palms flat on the ground. Start with the back of your left foot resting on the ball, then lift your hips off the ground to place the bottom of your foot on the ball. Pull your right knee up toward your chest, lifting your right foot off the ground. As you do, draw your left foot toward you, pulling the ball along with it. This will lift your back further off the ground. Then, push the ball back out.^{[7]
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- Do 2 sets of 8-10 reps and then repeat on the other side.
2
Try glute bridges for a no-equipment exercise.^{[8]
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Expert Source

Laila Ajani
Fitness Trainer
Expert Interview. 31 October 2019.} Lie down on your back with your feet flat on the floor and your knees bent. Tighten your glute muscles and lift your hips off the ground, trying to make a straight line with your body. Stay in this position for a few seconds, then slowly move back to the ground.^{[9]
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- Do 2 sets of 10 reps.
3
Work on 1-leg kickbacks for a kneeling exercise. Get on your hands and knees on the floor. Tighten your glute muscles and lift 1 leg off the floor, keeping it bent at a 90-degree angle while you do. Lift it as high as you can and hold it in that position for 1-2 seconds. Keep your back straight during the lift. Lower it back to the starting position.^{[10]
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- Try 2 sets of 10 reps on each leg.
- If you need to, put on knee pads for this exercise. You could also use a yoga mat or towel.
- To make it more difficult, straighten out your leg to lift it.
4
Move into power points on your hands and knees. This move is similar to the kickbacks, but you lift both an arm and a leg while squeezing your glute muscles. Raise your right arm and your left leg at the same time, pointing both out straight. Try to keep them even with your body. Hold the position for a couple of seconds, then move back into the starting position.^{[11]
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- Work on 2 sets of 10 reps and then switch sides.

Method 3

Method 3 of 3:

Adding Weights

1
Use dumbbells to perform deadlifts.^{[12]
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Expert Source

Laila Ajani
Fitness Trainer
Expert Interview. 31 October 2019.} Start with your feet shoulder-width apart and a dumbbell in each hand. Turn your palms toward your body and bend your knees slightly. Lower your torso toward the floor, bending at the hips. Keep your arms out straight and the weights near your body. When your torso is about parallel to the floor, lift yourself back up.^{[13]
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- Try to keep your back straight. Lower yourself slowly to work against gravity.
- Do 2 sets of 10 reps.
2
Add dumbbells while using a stair step. Hold a dumbbell in each hand, and set your right foot on the step in front of you. Step up with your right foot and lift your left foot up like there's another step above it. Step back down with your left foot onto the floor and bring your right foot down.^{[14]
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- Perform 2 sets of 10 reps on each side.
- Use 5 to 10 pounds (2.3 to 4.5 kg) dumbbells. You could also use canned goods or water bottles for makeshift dumbbells.
3
Work on a kettlebell swing. Place your feet shoulder-width apart and grab a 5 to 10 lb (2.3 to 4.5 kg) kettlebell in front of you with both hands. With your knees slightly bent, move your upper body like you're taking a bow and then swing the weight between your knees. Push it up into the air in front of you while you straighten up your body. Make sure your arms are straight at the top of the swing. Keep swinging the kettlebell up and down for 15 reps.^{[15]
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- Aim for 2 sets of 15 reps.
- You can use a dumbbell instead.
4
Perform bows with a 9 lb (4.1 kg) bar. Place the bar along your spine using one hand to hold it near the bottom of your back and the other to hold it behind your hand. Slowly bend over at your hips, making sure your back stays straight. As you bend, settle into your heels and move your hips backward. You don't need to bend all the way to make a 90-degree angle with your body; just go about halfway. To come back up, squeeze your glute muscles as you push your hips to the front.^{[16]
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- Repeat the exercise 8 times.

Expert Q&A

Question

What exercises can I do to make my glutes bigger?

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani

Fitness Trainer

Expert Answer

Deadlifts are a great way to exercise your glutes. You can use dumbbells, but a heavy-weight barbell will give you the best results.

Warnings

If you're a beginner, always talk to your doctor first before you begin a new exercise routine. Also, start slowly and just do what you can. You can increase the difficulty level as your glute muscles get stronger.

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