34 Butt-Lifting Exercises to Shoo Away the Sag

Glute exercises are great for firming up your buns — but plenty of folks are also going for a nice booty lift to combat the saggy jeans look in the back.

Well, the search is over! These 34 moves are just right for giving your glutes some shape and altitude.

We have liftoff

There’s no half-assing these moves. Here we go.

1. Explosive (jumping) lunge

Let’s start off with a BAM 💥 ! This exercise will activate your glutes, quads, hamstrings, and calves.

To do an explosive lunge:

Stand with feet hip-width apart.
Take a big step forward with right foot until both knees are bent at a 90-degree angle.
Push off the floor with both feet.
Switch your legs in midair.
Land with left foot in front of you.
Repeat for up to 1 minute.

Pro tip: Keep things controlled and take your time.

2. Donkey kick

exercises for hip pain — Images by Dima Bazak

These kicks are great for strengthening your lower body and enhancing overall stability.

To do a donkey kick:

Start on all fours.
Kick your left leg behind you, fully extending it to make a straight line from foot to shoulder.
Bring your knee back to the starting position and repeat on the same side for up to 1 minute.
Repeat on the other side.

To do a modified donkey kick:

Keep left knee bent at a 90-degree angle as you kick. (The bottom of your left foot should be pointing upward as you form a straight line from knee to shoulder.)
Perform the move for up to 1 minute, and then repeat on the other side.

3. Banded (or weighted) donkey kick

This is a top-tier toning exercise will work your glutes, core, and shoulders.

To do a banded donkey kick:

Start on all fours with a resistance band around your stationary knee and your kicking foot.
Do a donkey kick, pressing against the band to a full stretch.
Do 10–20 reps before switching sides.

To do a weighted donkey kick:

Tuck a dumbbell into the crease of your left knee.
Keeping left leg bent at a 90-degree angle, lift it behind you until your knee aligns with your hip.
Return to the starting position.
Try for 10–20 reps before switching sides.

4. Hip CAR

Here’s a 10/10 movement to provide booty lift and increased hip mobility.

To do a hip CAR (controlled articular rotation):

Start on all fours.
Keeping left knee bent at a 90-degree angle, press left heel up toward the ceiling.
Rotate left knee out to the side and slowly pull it toward left elbow.
Return left knee to its starting position and repeat.

5. Fire hydrant

Sound the alarm 🚨 ! This exercise can reduce back pain and sculpt your glutes into a masterpiece.

To do a fire hydrant (aka quadruped hip abduction):

Start on all fours.
Bend left knee to a 90-degree angle.
Lift left leg to the side, stopping at hip height.
Return to the starting position and repeat.

6. Banded (or weighted) fire hydrant

This bad boy works your gluteus maximus to the max.

To do a banded fire hydrant:

Start on all fours with a resistance band looped just below both knees.
Do a fire hydrant, stretching the band as you lift your leg.
Do 10–20 reps before switching sides.

To do a weighted fire hydrant:

Start on all fours.
Tuck a dumbbell into the crease of your left knee, with knee bent at a 90-degree angle.
Lift left knee out to the side, squeezing to hold the weight in place.
Return to the starting position.

7. Squat pulse

This move has an isolation exercise vibe. It’s a great way to stabilize your muscles and activate your quads.

To do a squat pulse:

Stand with feet just beyond hip-width apart.
Clasp your hands in front of your chest.
Bend knees and lower into a squat.
Lift your body a few inches and lower back down in a pulsing rhythm.

8. Glute bridge

This is a great alternative to a squat if you have hip or knee pain.

To do a glute bridge:

Lie on your back with knees bent and feet flat on the floor.
Press feet, shoulders, and upper back into the floor as you lift hips toward the ceiling.
Hold for 3–5 seconds.
Return to the starting position.

Pro tip: Be sure to squeeze your glutes when holding the position.

9. Single-leg glute bridge

This one will work your glutes, abs, hamstrings, and lower back.

To do a single-leg glute bridge:

Lie on your back with knees bent, thighs aligned, and feet flat on the floor.
Straighten left leg, keeping your toes pointing up.
Squeeze your butt as you raise hips off the floor, then lower them back down.
Repeat on the other side.

10. Banded glute bridge

This has the flair of a standard glute bridge, but it def takes things up a notch.

To a banded glute bridge:

Loop a resistance band just above or below your knees.
Lie on your back with knees bent and feet flat on the floor.
Press your feet into the floor and raise your hips upward.
Stretch the band with your knees as you hold this position.
Return to the starting position.

11. Lateral squat walk

This move will engage your hip abductors and glutes. It can also help strengthen the major muscles in your thighs, legs, and hips.

To do a lateral squat walk:

Stand with feet hip-width apart.
Bend knees at a 45-degree angle.
Move across the floor by pulling your right leg to your left leg.
Continue to move from side to side.

Pro tip: Use a resistance band for some extra burn.

12. Single-leg deadlift

This is a full butt workout — it will engage your gluteus maximus and gluteus medius.

To do a single-leg deadlift:

Holding a dumbbell in each hand, stand on your left leg.
While keeping shoulders pulled back and the weights close to your standing leg, lean forward with your chest and extend right leg behind you.
Pause when your torso is parallel to the floor, and then slowly return to an upright position.

13. Resistance band leg lift

This exercise will tone your bum, legs, and lower abs.

To do a resistance band leg lift:

Wrap a resistance band around your left foot and hold the opposite end of the band with your right hand.
While keeping shoulders pulled back, slowly lean your torso forward as you extend right leg behind you.
Once your torso is parallel to the floor, pull right elbow up toward the ceiling, creating tension in the band.
Slowly straighten right arm and return to the upright starting position.

14. Supported single-leg deadlift

This one is great if you’re new to the #FitFam. It’s a controlled exercise that will help you tone and increase balance.

To do a supported single-leg deadlift:

Stand on your right leg while holding onto a chair or wall in front of you for support.
Lean forward, extending left leg behind you, until your torso is parallel to the floor.
Return to the starting position.

15. Bird dog

This move will encourage a neutral spin and can help relieve lower back pain. It will also strengthen your back muscles, butt, core, and hips 🐦 🐶 .

To do a bird dog:

Start on all fours.
Extend right arm in front of you.
Extend left leg behind you to form a straight line with your arm and leg.
Hold for a few seconds before returning to the starting position.
Repeat on the other side.

16. Dumbbell deadlift

This classic move targets your glutes, quads, lower back, and hamstrings.

To do a dumbbell deadlift:

Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
Press your hips back and bend forward until your back is parallel to the floor.
Squeeze those cheeks as you return to the starting position.

17. Split squat

bulgarian split squat — Image by Dima Bazak

In addition to your butt, this move will strengthen your calves, quads, and hamstrings.

To do a split squat:

Stand a couple of feet in front of a step or box, facing away from it.
Place the top of your right foot on the step behind you, keeping most of your weight in your left leg.
Bend deeply into left leg, grounding down through left heel and keeping it firmly planted on the floor.
Press back up, straightening left leg. Repeat.

Pro tip: As you bend, keep your chest up, shoulders back, and hips facing forward.

18. Stability ball hamstring rollout

This move targets your glutes, core, and hamstrings (obvi).

To do a stability ball hamstring rollout:

Lie on your back.
Place your feet on top of a stability ball.
Press your heels into the ball, bend your knees, and lift your hips, pulling the ball toward you.
Squeeze your glutes at the top before returning to the starting position.

19. Front racked reverse deficit lunge

This move will enhance lower-body stability and strength.

To do a front racked reverse deficit lunge:

Stand on a small step or box.
Hold a barbell or dumbbell near the top of your chest.
Step your left leg behind you toward the floor, bending until both knees form 90-degree angles.
Return left leg to the box and repeat.

20. Kang squat

This move helps build up your posterior chain muscles (your glutes and hamstrings).

To do a Kang squat:

Stand with feet slightly wider than hip-width apart, toes pointed slightly outward.
Place hands in front of you or behind your head.
Hinge at your waist until torso is parallel to the floor.
Bend knees and drop your hips into a deep squat while lifting your chest.
Return to your hinge by lifting hips and bringing torso parallel to the floor.
Return to standing.

Pro tip: Add a barbell to your shoulders for a more intense challenge.

21. Pistol squat

This special squat builds core and lower-body strength. It uses a full range of motion, so it’s a type of functional training. (P.S. It’s great for runners.)

To do a pistol squat:

Stand with feet shoulder-width apart.
Extend both arms and one leg in front of you as you descend into a squat.
Drop down as far as you can go while maintaining your balance.
Push through your stationary leg to bring yourself back to the starting position.

To do a modified pistol squat:

Sit in a chair with your spine aligned. Hold a dumbbell in each hand at your chest.
Lift left foot an inch off the floor.
Push through right heel and rise up to standing.
Slowly return to the chair with your left leg lifted.
Repeat and switch sides.

22. Kettlebell swing

This full-body classic works your glutes, hamstrings, core, back, and shoulders.

To do a kettlebell swing:

Stand with feet hip-width apart and the kettlebell on the floor between your legs.
Hinge your hips back and slightly bend your knees as you grip the kettlebell with both hands.
Swing the kettlebell back behind you and then up to chest height as you drive through your heels and squeeze your glutes to a standing position.
Swing the kettlebell back between your legs and repeat.

Pro tip: Be sure to keep your arms straight as you swing the kettlebell.

23. Banded step-out

Your butt will def feel the burn when you do this thigh-tastic toning move.

To do lateral band steps:

Stand with feet hip-width apart.
Loop a resistance band above your knees.
Bend knees slightly or get into a deep squat.
Step left foot out to the side, then bring it back to the starting position.
Do the same with your right foot.
Continue to step back and forth, stretching the band.

Pro tip: Hold a weight in each hand for a bigger challenge.

24. Kick-back squat

This move will improve muscle strength, balance, and core stability.

To do a kick-back squat:

Stand with feet hip-width apart and a band around your ankles.
Lower into a squat position.
Return to standing, then lift your right leg straight behind you.
Return to the starting position.
Repeat on the other side.
Do 10–15 reps per side.

Pro tip: Keep your hips level as you extend your leg behind you.

25. Plié squat

Ballet your way to a better butt.

To do a plié squat:

Stand with feet slightly wider than hip-width apart.
Extend arms out to your sides with palms facing down.
Lower your body into a squat, with your knees facing outward.
Hold for 3 seconds, then return to the starting position.
Do 20 reps.

26. Elevated plié squat pulse

This one will really raise your pulse 😉 .

To do an elevated plié squat pulse:

Start in a wide squat position.
Bring your butt straight down toward the floor, pressing your knees out as you lower.
Pulse up and down on the balls of your feet.
Straighten your legs and return to a standing position.

27. Burpee

This killer cardio workout will target your abs, chest, forearms, hamstrings, lower back, shoulders, and glutes.

To do a burpee:

Stand with feet hip-width apart.
Place your hands on the floor.
Jump your feet back into a high plank position and do a push-up.
Jump your feet forward so they land on the outside of each hand.
Jump up into the air and land back in your squat.
Repeat.

28. Lateral lunge

This will help you HIIT your toning goals. You can do this move with gliders under your feet on a smooth floor or just while standing stationary.

To do a lateral lunge:

Start standing tall with feet parallel and shoulder-width apart.
Take a big step to one side and lower your body until your bent knee is at about a 90-degree angle. If you’re using gliders, push one leg out to the side while keeping the other stationary as a base. Keep your trailing leg straight.
Push back up and return to the starting position.

29. Jump squat

This move will improve lower- and upper-body strength. It’s an awesome addition to any fitness regimen.

To do a jump squat:

Stand with feet slightly wider than hip-width apart.
Bend your knees and keep your chest up.
Jump as high as you can.
Land back on the floor in a squat position.

Pro tip: Don’t lock your knees as you’re landing your jump. Keep them relaxed and bent.

30. Goblet squat

This squat works your quads, glutes, and core.

To do a goblet squat:

Stand with feet hip-width apart, holding a weight close to your chest.
Drop your butt back and sit back on your heels.
Press through your heels to return to the starting position.

Pro tip: Don’t shift your weight forward as you squat.

31. Skater hop

This dynamic workout targets your hips and gluteus medius.

To do a skater hop:

Stand with feet hip-width apart.
Squat down slightly.
Jump to the left as far as you can, landing on your left foot.
Jump to the right, landing on your right foot.
Continue to jump back and forth for up to 1 minute.

32. Warrior III Pose

This yoga pose will strengthen your glutes and legs while toning your abs.

To do a Warrior III balance stand:

Stand with feet close together
Hinge at your waist and begin to lift left leg behind you.
Pause when your torso is parallel to the floor and left leg is fully extended, so your body is in a T shape.
Extend arms in front of you and hold for up to 30 seconds.
Return to the starting position and switch sides.

Pro tip: Use a wall or bar to help you balance.

33. Front-back side kicks

These killer kicks will help keep your hip health on fleek.

To do front-back side kicks:

Lie on your side with legs extended.
Lift your top leg about 12 inches, keeping your knee straight.
Swing your leg front to back like a pendulum for 7–10 reps.
Rest for 5 seconds, then repeat.
After about 3 sets, switch to the other side.

Pro tip: Keep your glutes and core engaged the whole time.

34. Walking lunge

Walking lunges will increase your flexibility and improve your balance while tightening your lower body.

To do walking lunges:

Stand with feet hip-width apart.
Take a step forward with left leg.
Lower your hips toward the floor, bending your knees into a 90-degree angle.
Press through left heel and engage your glutes as you stand up, stepping your right leg to meet your left.
Repeat for 10–15 steps, alternating legs.

What are the benefits of booty escalation?

A strong, lifted butt isn’t just about how it looks. A tight tushy helps your bod in lots of ways:

Move it, move it. The glutes play a major part in the human movement system. They act as a global stabilizer and global mobilizer, which basically means these muscles help you perform a range of motions and physical tasks. Bonus: They also help you balance.
Joint protection. Having baby-got-back status can reduce the pressure on your knees and lower back. This might ease joint and muscle pain.
More stamina. Your butt muscles help stabilize the rest of your bod. Strong buns can help you have more stamina as you do everyday activities like walking or climbing stairs.

The importance of good form

Buns of steel don’t happen overnight, fam. Results take time. Be patient with the process, focusing on proper form and hitting one target at a time. Rushing through a workout increases your risk of injury and can decrease the effectiveness of your exercises.

Helpful equipment

You don’t need a full gym to get a bomb booty 💣. You can get your dream derriere anywhere. But there is some great gear that can assist you during your workout.

You can try:

PSA: Fitness apps are where it’s at. They can give you some fab tips to get targeted results.

“Bottom” line

These 34 exercises will help tone and lift your glutes while sending some good work to other areas of your bod as well. With so many moves to choose from, your butt will never get bored. Feel free to mix and match until you come up with your dream routine 🍑 .