3 Butt Lifting Exercises

Posted: July 16, 2018

Flabby, saggy, flat, heavy, and lumpy. Are any of these terms you would use to describe your rear end? I hope it is perky, youthful and tight… and that’s why I’m giving you 3 Butt Lifting Exercises.

There’s a lot more to a firm round butt than doing hours of cardio. In fact, doing only cardio based exercises can make your glutes less perky. It’s literally like you’re “running your butt off”. So, let’s explore 3 butt lifting exercises that will give you that rear view that makes heads turn!


  1. Weighted Step-ups.

Holding a set of 5-15 pound dumbells and stepping up onto a flat bench is a fantastic way to firm your glutes. Be sure to have your full foot planted firmly on the bench and drive your heel into the step as you push your hips forward and elongate your body.

This works the front of your legs as well as your glutes.

Aim for 3 sets of 8-10 reps.

2. Jump Squats.

This explosive move builds powerful glutes, and legs in addition to burning tons of calories that can get stored around your hips, buns and legs.

From a standing position, lower into a squat and explode up with hands over head, pushing from your feet into the air. Land with soft knees back into the lower and controlled squat position as you explode into another squat.

Aim for 2-3 sets of 5-10.


3. Dumbbell Deadlifts.

This move works the back of the legs known as the hamstrings. When you work this area, you create that nice shape that ties in the curve of the butt to the back of the legs. This move also helps to strengthen the lower back.

While holding a set of 10-25 pound dumbbells in front of you with palms facing you. Hinge hips back with a very slight bend to the legs. Lower the weights to the floor holding them close to your body. Look about 6 feet in front of you as you lower the weights with control, and then slowly back to a standing position while squeezing your rear end.

Aim for 3 sets 0f 6-10 reps.

This workout can be a great addition to any strength training session. Or done alone to reshape that booty back to firm and sexy! Butt lifting exercises target every trouble spot from the waist down!

For a program with follow along videos that shape your entire body in addition to these butts lifting exercises,  in less than 10 minutes, click below


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