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21 Exercises to Tone and Tighten your Butt

Ladies (and maybe a few select men) this one’s for you! We all want our butt to look like the pictures we see on the internet and have NO idea where to start or what to do…well, have I got some information that will brighten your day today! I am going to give you 21 free and simple exercises to do that will help tone and tighten your glutes. Some you can do at home, and some you can get pretty crazy with and add weights to in the gym. But before I spill out all my information, I do want to share one fitness secret with you. This is the one piece of advice everyone struggles to come to terms with. We all want the fastest and easiest way to lose weight and see changes, but where results are really seen is through discipline and dedication. You cannot get the nicest butt or chiseled abs by doing specific exercises 3 times and then giving up. You have to work for it, you have to strive to be the best you can be and push yourself beyond your limits. It is on the other side of that wall you hit that you will find those results you want, you just have to be willing to put in the time and effort to get over said wall. Now, without further ado, I present you with 21 booty building exercises that will start you on your way to a tighter, more toned back side!


21 Glute Exercises

  1. Glute Bridge
  2. Glute Kickback
  3. Fire Hydrants
  4. Clam Shells
  5. Lying hip rainbows
  6. Standing hip extensions (kickbacks)
  7. Standing hip abduction (kick out to the side)
  8. Weighted hip thrust
  9. Hamstring curls
  10. Bulgarian Split Squat
  11. Step ups (forward and lateral)
  12. Kettlebell Swing
  13. Single leg bridge
  14. Bird dog
  15. Squats
  16. Glute-Ham raise
  17. Lunges
  18. Sumo squat
  19. Reverse hyperextension
  20. Box Step downs
  21. Frog Pumps

butt exercise

Whew, that is quite the list! If you need any explanations or form checks, you can always YouTube the exercise or even check out Even if you aren’t looking to really grow or tone your bottom, these are still great exercises to incorporate into any training program. This is because the glutes are a very large muscle group, and if we neglect them then we tend to create muscle imbalances within the hip joint that can cause a lot of discomfort or problems in itself. Not to mention another benefit of training such a large muscle group is the high intensity/high calorie burning workout it will give you! If this isn’t enough of an explanation for you, or you are looking for someone else to help you get the results you are looking for, you can always check out our personal training programs we offer at D21. We tailor workouts and nutrition specifically to your goals, to maximize results and have fun while doing it!

I hope you get a chance to try out these butt-busting exercises and be sure to check out some of our other blogs on things like nutrition and stretching!



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