If you’re looking to build a bigger, firmer, and more toned backside, targeted exercises are key. While genetics play a role in the shape and size of your glutes, incorporating specific strength-training moves into your routine can help you achieve noticeable results.

These exercises focus on activating and growing the three main muscles of the glutes—the gluteus maximus, medius, and minimus—while also improving overall lower body strength and posture. Below are three powerful moves that, when performed consistently and with proper form, can help you sculpt the big butt you’ve always wanted.

I – The 3 Best Butt Exercises for a Rounded Booty

1 – Hip Thrusts

Why It Works:

Hip thrusts are one of the most effective exercises for targeting the gluteus maximus, the largest muscle in your buttocks. This move isolates the glutes and allows for maximum activation, making it ideal for building size and strength.

How to Perform Hip Thrusts:

  1. Sit on the ground with your upper back resting against a bench or sturdy surface. Bend your knees and place your feet flat on the floor, hip-width apart.
  2. Place a barbell (or use just your bodyweight if you’re a beginner) across your hips. If using a barbell, cushion it with a pad or towel for comfort.
  3. Press through your heels and lift your hips toward the ceiling by squeezing your glutes. Your body should form a straight line from your shoulders to your knees at the top of the movement.
  4. Pause for 1–2 seconds at the top, then slowly lower your hips back to the starting position.
  5. Repeat for 3 sets of 10–15 reps.

Pro Tip: Focus on squeezing your glutes at the top of the movement rather than relying on your lower back or hamstrings.

2 – Bulgarian Split Squats

Why It Works:

Bulgarian split squats are a unilateral exercise (working one leg at a time), which helps correct muscle imbalances and ensures both sides of your glutes are equally developed. This move also engages the quads, hamstrings, and core, making it a full-body burner.

How to Perform Bulgarian Split Squats:

  1. Stand about two feet in front of a bench or elevated surface. Place the top of one foot on the bench behind you.
  2. Keeping your torso upright, bend your front knee and lower your hips until your front thigh is parallel to the ground. Ensure your knee stays aligned with your toes.
  3. Push through the heel of your front foot to return to the starting position.
  4. Complete 10–12 reps on one leg before switching to the other side.
  5. Perform 3 sets per leg.

Pro Tip: Hold dumbbells in each hand to increase resistance and boost glute activation.

3 – Deadlifts

Why It Works:

Deadlifts are a compound exercise that targets multiple muscle groups, including the glutes, hamstrings, and lower back. They’re particularly effective for building overall strength and adding volume to your posterior chain.

How to Perform Deadlifts:

  1. Stand with your feet hip-width apart and a barbell (or dumbbells) in front of you. If using a barbell, ensure your grip is slightly wider than shoulder-width.
  2. Hinge at your hips and bend your knees slightly to grasp the barbell. Keep your back straight and chest up.
  3. Engage your core and glutes as you stand up by driving through your heels. Extend your hips fully at the top of the movement, squeezing your glutes.
  4. Slowly lower the barbell back to the ground by hinging at your hips and bending your knees.
  5. Perform 3 sets of 8–12 reps.

Pro Tip: Focus on maintaining a neutral spine throughout the movement to avoid straining your lower back.

II – Sample Weekly Workout Plan

  • Monday: Hip Thrusts, Bulgarian Split Squats, Deadlifts
  • Wednesday: Glute Bridges, Fire Hydrants, Curtsy Lunges
  • Friday: Hip Thrusts, Deadlifts, Step-Ups

These exercises target the glute muscles effectively, promoting growth and strength when performed consistently with proper form and progressive overload. Combine them with a balanced diet and recovery plan for optimal results.