A flat or saggy bottom can make you feel less confident in your favorite jeans and dresses. You might avoid tight-fitting clothes or feel self-conscious about your silhouette from behind. The good news is that you can build the round, firm booty you want with the right exercises at home.
Your glute muscles are the largest muscles in your body. When you strengthen them, you create those beautiful curves and improve your overall body shape. Strong glutes also help you feel more powerful and confident in everything you do.
Today, we will show you 12 booty workouts perfect for beginners. These exercises will help you build the firm, round glutes you have always wanted. You can do most of them with simple items you already have at home or just your body weight.
The best part about these workouts is that they also improve your posture and reduce lower back pain. Strong glutes support your spine and make you look taller and more confident. You will start seeing and feeling changes in just a few weeks.
1. Basic Squats
Squats are the foundation of any good booty workout. They target all three glute muscles while also working your thighs. This exercise will help you build the rounded, lifted look you want.
Stand with your feet slightly wider than hip-width apart. Lower your body as if sitting back into a chair. Keep your chest up and your weight in your heels. Go down until your thighs are parallel to the floor.
Push through your heels to return to standing. Squeeze your glutes tight at the top. Start with 10-12 squats and work up to 20. You will feel this working in your glutes and thighs right away.
2. Glute Bridges
Glute bridges are perfect for beginners because they isolate your booty muscles. This exercise helps lift and round your glutes while strengthening your core. You will love how this exercise makes your glutes feel activated.
Lie on your back with your knees bent and feet flat on the floor. Place your feet hip-width apart. Lift your hips up by squeezing your glutes and pushing through your heels. Your body should form a straight line from knees to shoulders.
Hold for 2-3 seconds at the top, then lower back down slowly. You should feel this working in your glutes and hamstrings. Start with 12-15 bridges and work up to 25. This exercise will help create that beautiful lifted look.
3. Lunges
Lunges work each glute individually, which helps create balanced, symmetrical curves. They also challenge your balance and work your core. This exercise is amazing for building strong, shapely glutes.
Stand with your feet hip-width apart. Step forward with your right foot and lower your body until both knees are bent at 90 degrees. Keep your front knee over your ankle and your back knee pointing toward the floor.
Push through your front heel to return to standing. Complete all reps on one side before switching legs. Start with 8-10 lunges per leg and work up to 15. You will feel this working in your glutes and thighs.
4. Wall Sits
Wall sits might look simple, but they are incredibly effective for building glute strength and endurance. This exercise teaches you to use your glutes properly in a squat position. You will love how strong this makes you feel.
Stand with your back against a wall and walk your feet out about two feet. Slide down the wall until your thighs are parallel to the floor. Keep your weight in your heels and engage your glutes.
Hold this position for 20-30 seconds to start. Work up to holding for a full minute or more. You should feel this burning in your glutes and thighs. This exercise will build incredible strength and endurance.
5. Clamshells
Clamshells target the outer part of your glutes, which helps create that rounded, lifted look from the side. This exercise also helps improve hip stability. You can do this exercise lying on your bed or on the floor.
Lie on your side with your knees bent at 45 degrees. Keep your feet together and lift your top knee as high as you can without moving your pelvis. Squeeze your glute at the top of the movement.
Lower your knee back down slowly and repeat. You should feel this working in the side of your glute. Do 12-15 reps on each side. This exercise will help create beautiful curves and improve your hip strength.
6. Fire Hydrants
Fire hydrants work the sides of your glutes while also challenging your core stability. This exercise helps create width in your hips and that coveted hourglass shape. The name might make you smile, but the results are serious.
Start on your hands and knees with your wrists under your shoulders. Keep your knee bent at 90 degrees and lift your right leg out to the side. Keep your hips level and your core engaged.
Lower your leg back down slowly and repeat. You should feel this working in the side of your glute and your core. Do 10-12 reps on each side. This exercise will help create beautiful hip curves and improve your stability.
7. Single-Leg Glute Bridges
Single-leg glute bridges are more challenging than regular bridges and help fix imbalances between your left and right glutes. This exercise will help you build strength and create symmetrical curves.
Lie on your back with your knees bent. Extend your right leg straight out in front of you. Lift your hips up using only your left glute and leg. Keep your extended leg straight and your core engaged.
Hold for 2-3 seconds at the top, then lower back down slowly. Complete all reps on one side before switching. Start with 6-8 reps per leg and work up to 12. You will feel this working intensely in your glutes.
8. Sumo Squats
Sumo squats target your glutes from a different angle than regular squats. The wide stance helps work the inner part of your glutes and thighs. This exercise helps create that full, round look you want.
Stand with your feet wider than shoulder-width apart and your toes turned out at 45 degrees. Lower your body straight down, keeping your knees in line with your toes. Keep your chest up and your weight in your heels.
Push through your heels to return to standing. Squeeze your glutes tight at the top. Start with 10-12 sumo squats and work up to 20. You will feel this working in your glutes and inner thighs.
9. Reverse Lunges
Reverse lunges are easier on your knees than forward lunges while still working your glutes effectively. This exercise helps build strength and stability in each glute individually. You will love how controlled and strong this makes you feel.
Stand with your feet hip-width apart. Step backward with your right foot and lower your body until both knees are bent at 90 degrees. Keep your weight in your front heel and your torso upright.
Push through your front heel to return to standing. Complete all reps on one side before switching legs. Start with 8-10 reverse lunges per leg and work up to 15. This exercise will help build strong, beautiful glutes.
10. Donkey Kicks
Donkey kicks target your glutes in a unique range of motion that helps lift and round your booty. This exercise is perfect for really feeling your glutes work. You can make it harder by squeezing at the top.
Start on your hands and knees with your wrists under your shoulders. Keep your right knee bent at 90 degrees and kick your heel toward the ceiling. Keep your core engaged and your hips level.
Lower your leg back down slowly without touching your knee to the ground. You should feel this working in your glute and hamstring. Do 12-15 kicks on each leg. This exercise will help create that lifted, rounded look.
11. Step-Ups
Step-ups work your glutes while also getting your heart rate up slightly. You can use stairs, a sturdy chair, or any stable platform. This functional exercise helps build strength for everyday activities.
Stand in front of a step or platform. Step up with your right foot, pressing through your heel. Bring your left foot up to meet your right, then step back down with control.
Keep your chest up and engage your core throughout the movement. Complete all reps leading with one leg before switching. Start with 8-10 step-ups per leg and work up to 15. You will feel this working in your glutes and thighs.
12. Curtsy Lunges
Curtsy lunges work your glutes from multiple angles while also challenging your balance and coordination. This exercise helps create rounded curves and improves your hip mobility. The graceful movement will make you feel elegant and strong.
Stand with your feet hip-width apart. Step your right foot behind and across your left leg, lowering into a lunge position. Keep your weight in your front heel and your torso upright.
Push through your front heel to return to standing. Complete all reps on one side before switching legs. Start with 6-8 curtsy lunges per leg and work up to 12. This exercise will help sculpt beautiful, rounded glutes.
Conclusion
These 12 booty workouts will help you build the firm, round glutes you have always dreamed of. You do not need expensive equipment or a gym membership. Your living room has everything you need to start building your dream booty today.
The key to building beautiful glutes is consistency. Do these exercises 3-4 times per week and you will start seeing results. Remember that building muscle takes time, so be patient with yourself and celebrate every small victory.
Strong glutes will change more than just how you look from behind. You will stand taller, feel more confident, and have better posture. Your jeans will fit better and you will love your curves from every angle.
Start with 4-5 of these exercises and do them today. Choose the ones that feel good to you and that you can do with proper form. As you get stronger, add more exercises and increase your reps. The confident, curvy woman you want to be is just a workout away.
Your booty transformation starts right now. Pick your favorite exercise from this list and try it. You will be amazed at how quickly you start feeling stronger and more confident. The beautiful, round glutes you deserve are within your reach.
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