Gluteus: Best Butt Shaping Exercises – BoomerMuscle
December 7, 2016

Gluteus: Best Butt Shaping Exercises


Ok, I know the elephant shot is a bit rude. But, it is true that our generation, the Baby Boom, is officially on record as the least fit, most fat in history.  When it comes to the old gluteus, we are pushing it way past the maximus and we need these best butt exercises.

Do we really want to lumber down the rest of the road in this condition? Or do we want to do something about it? Why not workout for a bubble butt?

One reason, I can hear you thinking… a lot of the exercises for this area are insane. Between the Bootcamps and the High Intensity routines, there’s a lot of hardcore workouts out there that push the limits of fitness and balance.

We’re older now and we’re not going to jump up on boxes with a barbell across our backs or execute split Bulgarian Squats (whatever those are). I hear you. I get it.

Let’s look at some exercises that work great, but don’t require the agility of a gymnast and can be done with simple equipment or none at all.

This is not to say this is the end-all routine. By all means if you have advanced gear or belong to a gym, take full advantage of all that it offers. But this post is aimed at those who might be just starting out.

So, what exactly makes up the butt?

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The maximus is the largest muscle in your body.

Myths about the butt include the idea that resistance training will make it big. Eating too much makes the butt big. Resistance training firms and tones the muscles and adds shape. It’s a good idea to alter your diet as you begin a workout program. Focus on protein, fruits, vegetables and good fat.

Resistance training burns fat better than any other form of exercise. Because muscle needs energy from calories and fat, it will burn those things for up to 38 hours after you’ve done a workout. Combine a good diet with resistance training and you can transform the way you look and feel.

Basic Rules for any Workout

This workout is designed for those who do not own a ton of equipment or belong to a gym. All of these exercises can be done with body weight, or with resistance bands or dumbbells and/or ankle weights. This type of equipment is inexpensive and easy to use.

Goal: Exhaust those butt muscles in the fastest, most efficient way. We want to cause Hypertrophy of the muscle. That means we stress it to the point where it can’t execute another rep in each set we perform. This will cause tiny microscopic damage to the muscle fibers.

You might feel a touch of soreness — but not pain. This is the proverbial “pump” in the muscles. As you sleep and practice good nutrition, your body will build that muscle up just a little bit stronger than before. And burn fat while it happens.

Mind/Muscle Connection: It’s important to really focus on the muscle you are working. The important thing is to feel it as you work. Keep the tension smooth and constant on the muscle as you do the movement. Stay tuned in to how it feels.

Do this workout once a week. If you decide to do it twice per week, make sure you space it out so you get several days rest before the next time.

Sets & Reps:

  • 3 Sets in a row with each exercise
  • 8 – 12 reps per set. Adjust resistance to make the last reps difficult
  • Rest 30 seconds between sets, 1 – 2 minutes between different exercises

If you’re new to exercise, work up over time. The important thing is to commit to working out week in and week out.

Workout for a Bubble Butt

5 proven exercises to firm and tone the behind. Starting with the hardest and working our way down.

1. Squats

These are a demanding exercise that will work your entire lower body and pay big dividends. Breath in as you go down and out as you come up. In addition to using only your own bodyweight, here are 3 ways you can do it. You can do all 3 sets in one style or mix  them together.

With 2 dumbbells

Hold them to your sides and slowly squat straight down.

Be careful to maintain your balance.

With 1 dumbbell

Hold it between your legs and slowly squat down then up again.

Be careful to maintain your balance.

Squat to a bench

Like the first squat, but keeping a bench or supportive surface below your butt.  You might want to try this if you are having balance issues.

2. Lunges

This is another strenuous move, but also a great exercise that will pay off.

Perform with body weight or with dumbbells.

Start standing straight up and thrust one leg forward so you go into a kneeling position. Return to upright and repeat on the other leg.

3. Glute Kickbacks

There are a few ways you can do this one, as well. Again, use bodyweight if you need to. You can also use resistance bands or ankle weights.

If you do them standing up with or without resistance bands. place one hand against a wall or chair for support. Kick one leg back holding it fairly straight. Feel the tightening in your butt as you do. Return and repeat with the other leg. (If you’re using bands or ankle weights, you can try to finish all three sets one leg at a time vs switching back and forth.)

If you do them on all fours, it’s a similar move, kickback one leg at a time. You can use resistance bands or ankle weights to add resistance. You don’t necessarily have to raise one arm in the air as in the drawing.

4. Flutter Kicks

A bench is preferred, but you can also lie on a mat on the floor. If you’re on a bench, position your hips near the edge. Again, feeling it in your butt and hamstring muscles, start with both legs level to one another. Then raise one up higher and lower it. Repeat with the other leg.

5.Butt Lift Bridge

Lying on your back with your palms flat on the floor, raise your abdomen up as high as you can while keeping your shoulders flat on the floor. Feel the tightening in your butt muscles, lower and repeat.

You can add resistance by placing a barbell or dumbbell across your stomach.


I’m not promising you will look like a Greek god or goddess if you practice this workout. But I am relatively certain you will greatly improve the way you look and feel.  Clothes will fit better, you’ll be stronger and sexier, too.

If you’d like to read my review of Resistance Bands and learn a little more about them, please click here to see the post.

Please let me know what you think about this post and working out in general with a comment below. You can also drop me a line at

Thanks for stopping by!

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Brian Patterson

I've been resistance training for nearly 50 years. As a younger man, I used to believe in using ever-increasing amounts of weight. Until one day in my mid-50's, my aching joints could not take the punishment any more. I had to develop a new way of working out that was effective, but free of pain. I found it. It works great. I'd like to share it with you.