Deep Squat – 3 or 4 sets of 15 reps

This exercise is “100 percent necessary” if you want to seriously work your butt. It works both the inner and outer areas of the glutes. “The deeper you go, the better it is for your butt because you’re using your butt to bring yourself back up”. You’re also working your back and core here, both important areas to keep tight and engaged as you move. Be sure to keep your knees in place, either straight in front of you or slightly pointed out—if they buckle in, the exercise won’t be as effective and you might strain your knees.

  • Wrap a resistance band around your thighs, right above your knees. (You can also do this without a band.)
  • Stand tall with your feet wider than hip-width apart, toes pointed out about 15 degrees.
  • Keeping your back straight and core tight, lower your butt as close as you can to the ground without losing your balance.
  • Return to start to complete one rep.

Trainer performs a deep squat.

Parallel Kick-Back – 3 or 4 sets of 15 to 20 reps on each side

This might just be favorite butt exercise. Why? “It really targets the glutes”. Plus, “You’re working your entire body—anything you do on your arms like this works your shoulders and core at the same time, and you don’t even really notice it”. And you’ll really feel this one working.

  • Start on all fours.
  • With your foot flexed, kick your right leg behind you as you straighten your knee.
  • Return to start to complete one rep.

Parallel kick backs

Band Side Step – 3 or 4 sets of 15 on each side

This super targeted move works the outer side of the butt. In addition to your booty, your quads and core will feel the burn, too. “Keep your shoulders back and chest lifted”.

  • Loop a resistance band around your ankles as pictured.
  • Stand with feet together, knees bent and upper body hinged slightly forward at the hips.
  • Step out to the left with the left leg, and then follow with the right leg.
  • Then step back to center, leading with the right leg and following with the left. Try to drag your toe on the floor as you move from side to side.
  • Do 15 steps for one set.

Model takes side steps with band around ankles.

Parallel Kick-Back With Band – 3 or 4 sets of 15 to 20 reps on each side

Kick-backs. This time, with a resistance band. The reason kick-backs work is because they work the hamstrings. “When the hamstrings are lifted, it works your butt.” It also targets that area right where your butt meets the back of your leg.

  • Sit on the floor and place the band around your feet as shown.
  • Flip onto your hands and knees with hands under shoulders and knees underneath hips, back flat and head down.
  • With your foot flexed, kick your right leg behind you as you straighten your knee.
  • Return to start to complete one rep.

Trainer doing butt kick backs.

Leg Lift – 3 or 4 sets of 15 to 20 reps each side

This moves targets the outside of the legs and glutes. “You’re working your inner thighs, too”. Plus, if your core is engaged throughout (like it should be) you’ll sneak in some extra work in your midsection.

  • Lie down on one side, legs straight and stacked, top hand on the floor in front of you as shown.
  • Prop up your head with the bottom hand.
  • Slowly lift your top leg as high as you can while keeping your bottom leg straight on the floor.
  • Return to start to complete one rep.

Gif of trainer doing leg lifts