The 6 best exercises for buttocks

8 June 2022

This post is also available in: Español (Spanish)

The gluteus is one of the first muscles that comes to mind when we think of creating an exercise routine. No wonder! By working the gluteus muscle, by exercises for buttocks, we tone, lift and strengthen it.

Thanks to this, in addition to achieving greater definition in the area, we will gain stability throughout the body, which will help us to tone other areas, such as the abdominal area. Come with us and discover the 6 best exercises for buttocks (at home or wherever you want!), both without equipment and with elastic bands and weights.

Exercises for buttocks and legs

Exercises for buttocks and legs on the beach
Exercises for buttocks and legs on the beach

First of all, we need to keep in mind that the gluteus is made up of three separate muscles: the gluteus maximus, gluteus medius and gluteus minimus. Although the gluteus maximus is the largest, it is important to work all three muscles together to achieve a toned silhouette and gain strength.

Let’s start with a series of leg and gluteal exercises to strengthen the lower body.


Squats are a great all-round exercise for building up your glutes and toning your legs. Stand with your legs apart and your back straight. Then bend your knees without bringing your toes forward.

Also try jump squats by pushing yourself up with your feet and keeping your back straight. If you want to put more pressure on the gluteus, spread your legs further apart and point your toes outwards. The latter is known as the sumo squat.

Climbing on a step or elevated surface

One of the best exercises for buttocks and legs is the traditional step. If you don’t have one, you can use a bench, a chair, a ladder… Any raised, firm surface will do!

From the floor, raise one leg and then the other, keeping your back straight. Lower down and alternate which leg comes up first.

Exercises for buttocks with elastic band

The elastic band is a very easy to handle accessory that we can incorporate to add a little more resistance to our gluteal exercise. If you don’t have one, you can do these exercises without it.

Hip thrust

Lie on your back on a mat with your eyes facing the ceiling and your arms straight. With the elastic band just above your knees, bend them at a 90-degree angle. Then raise and lower your hips by squeezing your gluteus.

Leg lifts

Lie on your side on a mat with your elbow at a 90 degree angle. Place the elastic band between your ankle and knee to create resistance and lift the leg above it. Then switch sides to lift the other leg.

Exercises for buttocks with weights

Dumbbells are another easy-to-find accessory that works great for strengthening the glutes. Again, if you don’t have one, you can use another weight or work without it.

Front stride

Start with your feet together, hold the weights and stride forward without your knee touching the floor, keeping your back straight. Return to the starting position and alternate legs.

Dead weight

Standing, hold the weight with your hands and lean forward, keeping your back straight, and pull your hips back. Lower to knee level and raise back up. Repeat the exercise.

The key to success: buttocks exercise plan and good nutrition

You now have a comprehensive gluteal exercise routine that you can repeat to strengthen your muscles. So, what else do you need to do to tighten and tone the area? Let’s get some final tips!

  • Before you start practising sport, it is highly recommended that you undergo a stress test. This way you will know what your physical condition is and how you need to work to strengthen your glutes and achieve the best results without risking your cardiovascular health.
  • Combine exercise with a balanced diet. Forget about miracle diets and opt for rich, varied and nutritious options.
  • If your muscles feel overworked or you are just starting to exercise, see a physiotherapist. He or she will give you the best guidelines for exercising your muscles without hurting yourself.
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