The 5 best exercises for a firm butt | ATLETICA

Jun 15, 2025

A firm butt isn't just an aesthetic goal, but also a sign of strong muscles and good posture. In today's blog post, we'll show you the 5 best exercises for specifically training your butt. Whether you're a beginner or advanced, these exercises are perfect for toning, shaping, and gaining more definition in your glutes. Ready to give your butt the attention it deserves? Then get started!

1. Hip Thrusts

Hip thrusts are one of the most effective exercises for a toned butt because they specifically target the glutes. They intensely activate the glutes and help improve both strength and shape.

Here's how:

Sit with your back against a bench and rest your shoulder blades on it. Place your feet flat on the floor, about shoulder-width apart.
Place a barbell or weight on your hips if you want to add extra resistance.
Lift your pelvis by tightening your glutes until your body forms a straight line from your shoulders to your knees.
Lower your pelvis again in a controlled manner without touching the floor and repeat the movement.
Do 12–15 repetitions in 3–4 sets.

Why it works:
Hip thrusts specifically target the glutes and allow you to activate them through a wider range of motion than many other exercises. By lifting the pelvis, the glutes are optimally strengthened and toned, resulting in a firmer buttock.

Tip: Make sure your back stays stable throughout the exercise and that you only lift from your hips and glutes for maximum effect.

2. Glute Bridges

The glute bridge is a fantastic exercise for toning your glutes and strengthening your hip muscles. It's especially great for beginners, but you can also intensify it with added weight for better results.

Here's how:

Lie on your back on the floor with your knees bent and your feet flat on the floor, about shoulder-width apart.
Place your arms relaxed at your sides.
Tighten your glutes and lift your pelvis into the air until your body forms a straight line from your shoulders to your knees.
Hold the position briefly, squeeze your glutes firmly, and then slowly lower your pelvis again.
Repeat the movement 15–20 times in 3–4 sets.

Why it works:
The glute bridge activates the glutes in a highly isolated way, strengthening the glutes while stabilizing the lower back and hamstrings. It's an excellent exercise for activating the lower body muscles and toning the glutes.

Tip: Make sure your back doesn't arch during the movement. Engage your core to maintain proper form and avoid injury.

3. Squats

Squats are one of the best exercises for the whole body, especially for a toned butt. They not only activate the glutes but also strengthen the thighs, lower back, and core muscles. This exercise helps to effectively shape and tone the glutes.

Here's how:

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Keep your back straight and your chest proud. You can either stretch your arms out in front of you or place them behind your head, whichever is more comfortable for you.
Bend your knees and lower your buttocks as if you were sitting down in a chair. Make sure your knees don't extend beyond your toes.
Lower your pelvis as low as possible, ideally until your thighs are parallel to the floor, and then press your heels into the floor to push yourself back up.
Do 12–15 repetitions in 3–4 sets.

Why it works:
Squats are a real powerhouse for your glutes, as they engage most of your glutes. They improve muscle definition and increase flexibility, while also promoting stability and mobility. The deep bending optimally activates your glutes.

Tip: Make sure your back stays straight throughout the exercise and that you distribute your weight evenly across your heels. This protects your knee joints and ensures correct form.

4. Bulgarian Split Squats

Bulgarian squats are an excellent exercise for isolating the glutes and hamstrings. Performing them on one leg promotes balance and stability while intensifying muscle activity.

Here's how:

Stand about one meter in front of a bench or chair and place your back foot on the bench so that the foot is flat.
Keeping your torso upright, lower your front knee until your thigh is almost parallel to the floor. Your front knee should be at a 90-degree angle.
Make sure your front knee doesn't extend beyond your toes as you go down.
Push off with your front foot to return to the starting position.
Repeat the movement for 12–15 repetitions per leg in 3–4 sets.

Why it works:
Bulgarian squats are particularly effective because they isolate the glutes and thigh muscles and target one side of the body simultaneously. Lifting the back leg specifically activates the glutes and improves overall body stability.

Tip: Keep your upper body straight and perform the movement with control to maintain balance and avoid injury. You can enhance the exercise with additional weight, such as a dumbbell in each hand, to increase resistance.

5. Step-Ups

Step-ups are a simple yet extremely effective exercise for toning the glutes and strengthening the leg muscles. This exercise can be easily incorporated into your workout and will help build a toned butt and strong thighs.

Here's how:

Stand in front of a sturdy bench or a high step that is about ankle height.
Place your right foot fully on the bench or step while keeping your left foot flat on the floor.
Push up with your right leg to bring your body onto the bench until your right leg is almost straight.
Slowly lower yourself and place your left foot on the floor to return to the starting position.
Repeat the movement for 12–15 repetitions per leg in 3–4 sets.

Why it works:
Step-ups target the glutes, especially the upper glutes, while also providing an excellent way to strengthen the thigh muscles. Incorporating a step or bench increases the range of motion and engages the muscles more intensely.

Tip: Make sure you don't extend the knee of your working leg beyond your toes and keep your torso upright throughout the movement. You can intensify the exercise by holding weights in your hands or a barbell on your shoulders to increase resistance.

Which fitness equipment is best suited for this?

For the exercises you do to tone your buttocks, there are various fitness equipment you can use to increase the intensity and target the muscles. Here are some that are particularly suitable:

1. Barbell and weight plates

For hip thrusts and Bulgarian split squats: A barbell is great for adding extra resistance and targeting the glutes even more intensely. Especially for hip thrusts and Bulgarian split squats, you can rest the weight on your hips or shoulders to make the exercise more challenging.

2. Dumbbells

For Bulgarian split squats and step-ups: Holding dumbbells in both hands increases resistance and boosts the effectiveness of the exercises. They're perfect for exercises like Bulgarian split squats and step-ups to further challenge your glutes and thigh muscles.

3. Kettlebells

For step-ups and glute bridges: Kettlebells are an excellent choice if you want to increase resistance during exercises like step-ups or glute bridges. They can be easily incorporated into the exercise by holding them in both hands or resting them on your hips.

4. Resistance bands

For glute bridges, hip thrusts, and step-ups: Resistance bands offer an excellent way to further activate your muscles. You can wrap them around your thighs or hips to increase resistance and tension during the exercise.

Resistance band exercises for strong butt

5. Step bench or box

For step-ups and Bulgarian split squats: A sturdy step bench or box is perfect for exercises like step-ups and Bulgarian split squats. The bench provides you with a raised platform that expands your range of motion and thus engages your muscles more.

6. Smith machine

For hip thrusts: The Smith machine can help you gain more control during hip thrusts by stabilizing the bar weight, allowing you to better focus on the movement and glute activation.

7. Fascia trainer or foam roller

For recovery: A foam roller or fascia trainer helps loosen tense muscles after a workout and promotes circulation. Especially after intense butt workouts, rolling can help accelerate recovery and relieve muscle tension.