Best Butt Workouts for Women: Good Routines, Great Results
Nothing is sexier than a nice booty. Just ask any man or woman. Not only does a nice butt look good in a killer pair of jeans, but it means we are strong and athletic. We may never have the butt of Kim or Jen, but we can all have a beautifully toned butt that we are proud to rock in jeans or a little black dress.
How to Get a Beautiful Butt
Your fanny is comprised on three main muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus is the largest muscle in the body. The gluteus medius and gluteus minimus are smaller hip stabilizers.
To get the perfect butt you need to work all your gluteus muscles and your legs. While losing weight might help improve your butt, women often carry fat in their butts. Lose too much fat and you might get a flat butt — no one wants a flat butt.
But most of all, it comes down to genetics. Even if you didn’t win the genetics jackpot, you can still have a sculpted, strong butt that looks great.
Butt Exercises for Women
As a personal trainer, I’ve seen this over and over again. Women will spend countless hours sweating it out on the stair climber to get the perfect butt. While the stair climber has some benefits, like building cardiovascular endurance and working your leg muscles, you’re wasting your time as far as muscle building is concerned.
If you want a perfectly sculpted derriere, then you need to hit the weights. Too many women fear weight training because they still believe in the myth that strength training will make you bulky and masculine. That’s hogwash! Strength training is the best thing you can do for your body and your bum.
Say goodbye to the Stairmaster and hello to the squat. The squat is one of the best butt exercises for women and your new best friend! Not only is the squat and its variations the number one butt-building exercise, it also works your cardiovascular system and increases your overall flexibility and strength.
There are multiple variations of squats from bodyweight to plie to barbell back squats. Start with a basic bodyweight squat. Once you have mastered the bodyweight squat with perfect form, it’s time to add weight. You may be tempted to start with a barbell, but don’t.
The goblet squat is the best weighted squat for beginners and experienced lifters alike. Hold a kettlebell, dumbbell, or medicine ball against your chest as you squat. The extra weight adds difficulty, but also teaches your body balance, which is important as you move into squatting with a barbell.
The squat is important, but it’s not the only exercise you should be doing at the gym. The best way to get the perfect butt is to include the following exercises in your Butt Workout for Women routine:
Beautiful butt rule number one: SQUAT! Bodyweight squats are fantastic because they not only help you develop proper squat form, but they can also be done anywhere. Need a break at the office? Stand up and bust out a couple of sets. While they may seem like a beginner exercise, veteran fitness buffs can also benefit from the exercise, especially when done in a TABATA or circuit-fashion.
Stand with your feet between hip and shoulder-width apart. Place your hands behind your head or extend them to the front for balance. Brace your core, flex your knees and hinge at the hips to lower downward until your thighs reach parallel. Keep your weight in your heels as you press upward to return to the starting position.
One of the obstacles many people face when learning how to squat is lack of flexibility. Whether it’s in the hips, knees or ankles, if you can’t flex them you’ll have a difficult time squatting. Enter the goblet squat. It not only helps perfect squat form, it also helps improve flexibility, range of motion and balance — all necessary components for, basically, all effective butt exercises for women.
Position yourself for a squat, holding a dumbbell or kettlebell with both hands at chest level. Keeping the weight close to your chest and your back flat, lower into a squat. Allow your elbows to slide past the inside of your knees if you are able to descend low enough. Squeeze your glutes, press through your heels and return to the starting position.
Split Leg Squat
To make sure that beautiful butt of yours is balanced, it’s always a good idea to add in unilateral exercises like this one. The split squat forces each side of your glutes to work independently, preventing your stronger side from compensating for your weak side. This butt exercise also targets those smaller stabilizing glute muscles — win, win!
Stand in front of an exercise bench, extending one leg back and placing the instep of your back foot on the bench. Bracing your core, slowly lower into a squat position with your front leg. Complete the desired number of reps before switching legs.
The glute bridge is not only a great butt workout for women, it’s also great for your core. Starting with bodyweight is your best bet, but as your strength and endurance improve you can add in resistance.
Start face-up with your back flat against the floor, knees bent and feet flat. Engage your core and squeeze your glutes to lift your hips off the floor. Avoid lifting your hips too high — your body should form a straight line from your chest to your knees. Hold at the top for a breath then slowly lower back to the floor.
Still not feeling the burn? Wait until your rep out your donkey kicks. This low-impact butt exercise isolates the glutes — you’ll know it when you feel it.
Begin on all fours, brace your core and lift your right heel toward the ceiling, keeping your knee bent. Complete your reps then switch sides.
The Plie squat has the same benefits as a traditional squat except for the fact that it really targets your inner thighs and lower booty.
Stand with a wide stance and your toes pointed outward (they should point the same direction as your knees). Hold a weight between your legs or begin with just your bodyweight. Lower into a squat then press through your heels and squeeze your glutes as you return to standing.
Start with bodyweight exercises until you have mastered the perfect form and increase your flexibility. Once you can successfully complete 3 sets of 12 reps of each exercise, you can increase your sets to a total of 6. You can also add weight. Start light and increase each week.
The perfect beautiful butt is totally achievable. Skip the Stairmaster and hit the weights today — using our effective butt workout for women. With your new best friend, the squat, you’ll be on your way to a killer butt that will make even Kim jealous in no time!
Expert Tip: How to Do the Perfect Squat:
- Stand with your feet slightly wider than hip width apart with your toes pointed slightly out, about 5-15 degrees outward.
- Hands can be straight out in front of you or placed behind your head.
- Flex your knees and hips and start sitting back into your hips.
- Continue all the way down until your thighs are parallel to the floor or as far as you can comfortably go. As you squat, remember to keep your chest up and your knees out.
- Push through your heels back into the standing position.
Need some inspiration to hit the gym? Scroll through our gallery to see what we mean by “beautiful butts.”
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