8 Exercises to Lift and Firm Buttocks that Really Works (2023)

A Firm Glute muscles are something majority of we ladies want and I must admit, it feels and looks nice when you have got those butt toned and firmed up. But how do you firm up the buttocks quickly?

Well, in this post on how to Get a Firm Glute in 2 Weeks, I will show you some of the most effective exercises to lift and firm buttocks quickly.

And for the nutritional side to this, please be sure toread this article hereso you can properly make wise food selection for better results and check out this post on fruits that are high in protein which you build/develop or maintain nice tone lean muscles.

So when it comes to firming your butt there are a couple of exercises that will firm your glute if you consistently perform them regularly.

The video below demonstrates all the exercises that will be listed below, so feel free to watch the video to see each move and you can still follow along with the routine.

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Will leave time stamp of where to directly go on the video to see each of the exercise move listed below.

So before moving on to the exercises lets quickly consider these 2 questions.

8 Exercises to Lift and Firm Buttocks that Really Works (1)

Can Exercise Firm and Lift the Butt? If yes, What Exercises Lift Your Buttocks?

The answer to this question is a big fat yes and as a fact, exercise is one of the most successful method to firm the butt that has ever been recorded.

And also the safest way, with even a lifetime benefits. Such as prolong life longevity, happier state of mind, great mental condition, low risk of injury and improves muscle appearance and strengthen etc.

What Exercises Lift Your Buttocks?

Exercises that lift and firm your buttocks includes all kinds of direct targeted glute exercises that works the upper glute, lower glutes, and the hamstrings.

These kinds of glute exercises strengthen the muscles and all connecting tissues and skin to keep them up and lifted.

Some of these exercises include deadlifts, Superman, kickbacks, donkey kicks, and many others.

Follow this butt workout routine below to lift and firm your butt.

(Video) 5 Minute Butt and Thigh Workout for a Bigger Butt - Exercises to Lift and Tone Your Butt and Thighs

You can either watch the video or read the text instructions for each exercise move.

In addition to following below routine, you will also need to eat healthy for your muscle to get lifted and firmed up.

Check out this post for our topbooty food selection.

How to Get a Firm Glute in 2 Weeks +8 Exercises to Lift and Firm Buttocks that Really Works

Wearing the right workout clothe to perform this glute lift routine can makes you give your best to exercise session which helps you achieve result faster.

And that is where this workout gear post on 15 Best Lululemon Leggings for Weightlifting, Running, Crossfit & Curvy Body comes in handy.

It is what you need to go through to select the write kind pantie for your exercise routine. And if you want something more affordable, then check out this other article where I show you some quality and Lululemon leggings dupes that looks and feels just like the original Lululemon leggings brand.

Workout for Firm Buttocks (8 Exercises to Lift and Firm Buttocks)

#1. Weighted Donkey Lifts

A weighted Donkey Lifts is a very amazing exercises that will firm you buttocks if performed regularly.

All you need is 3 to 5 days per week to make this exercises workout wonders for you. The exercise targets the entire glute plus the hamstrings which in essence is what lifts and firms the butt for you.

Please follow the instruction below to perform weighted donkey lifts or go to00.30secon the video above the see moves

How to Perform Weighted Donkey Lifts

To perform a weighted donkey lifts you will need an ankle weight for this exercises. You canget one from Amazon here

You want to wear your ankle weight on both ankles then go down to your both arms and knees.

Arms directly underneath your shoulder, back on a table top position. Avoid rounding or arching your back.

Then straighten out your right leg to the back and lift it straight up to the back and squeeze your butt at top lifts. Repeat as many reps as you can for 45 secs then switch and complete the same number of reps on your left leg.

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Then rest for 15 seconds and move to the next move below.

#2. Weighted Rainbow Lifts

A weighted rainbow is one of those moves that will not just lift your butt, but will also round and firm up the buttocks.

Rainbow exercise target all the butt muscles, including the glute medius, the glute maximus and the gluteus minimus muscle.

Follow the instruction below or go to 01: 42sec on the video above to see move

How to Perform Weighted Rainbow Lifts

You also need an ankle weight for this exercises too and this weight canbe find on amazon.

Starting on your fours stretch out one leg to the back and lift off the right leg then try to cross over the right leg over the left leg you are kneeing on the ground with.

Bring the same right leg back to start position and cross over again on the left leg.

Repeat as many reps as you can within 3- to 45 secs and then rest and perform same move on the left leg.

Follow the video above for a visual demonstration of the move (see video).

When you first buy the weight, you can reduce the weight and latter add the sand bags as your strength increases.

8 Exercises to Lift and Firm Buttocks that Really Works (2)

#3. Chair Glute Lifts

This exercise works your butt, the lower back, hamstrings and the entire body.

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For the move you will require a chair and whether you wear anankle weightor not will be completely dependent on your fitness level.

How to Perform Chair Glute Lifts (See video)

Get a chair and lie on it facing to floor then hold your legs of the chair or the edges of the chair.

Then you lift your legs and butt up in a reverse direction toward to the ceiling and bring them down.

Make sure to squeeze and engage the glute muscle as you left your both legs up toward the ceiling.

Repeat move for as many reps as possible within 30 to 45sec then rest for 15 secs before moving on to the next move here.

#4. Weighted Standing Chair Kick Back

This exercise is my go to move anytime to build and firm up the glute muscles very fast.

If you are beginner you might have to start off with your body weight and later as you progress, you can include weight to your training.

The move targets your upper glute, lower glute and hamstrings.

How to Perform Weighted Standing Chair Kick Back

For this move your ether need to lean to a chair or to a wall the lift your right leg off the ground to back and kick back.

The standing leg should slightly have bent and try to maintain a straight back.

Squeeze the glute of the leg you are kicking back with on that top lift.

8 Exercises to Lift and Firm Buttocks that Really Works (3)

#4. Glute Bridge.

Glute Bridge is one most effective exercises that will tone, lift, firm and tighten the glutes and hamstrings.

This glute workout isolates and strengthens the glutes, hamstrings, the core, hip muscles and lower back muscles.

It also strengthens of the spinal cord. If you learn how to do a glute bridge, this move will give your glutes more definition, which in turn leaves you with a much more toned and highly lifted buttocks.

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The exercises has a lower injury rate and can easily be progressed by carrying a heavy object on the thighs in front to perform moves.

How to Perform Glute Bridge?

To perform a glute bridge, simply lie down on your back, foot bent to a 90-degree angle and your palms facing ground.

Then lift your butt off the floor and move toward the ceiling.

Squeeze your glute on top of the lift, then bring your butt back to ground and lift back up.

Repeat as many reps as you can within 30 to 45 seconds then rest for 15 seconds and move to the next exercise below.

Please see 6:33 of the above video this move.

#4. Single Leg Glute Bridge.

8 Exercises to Lift and Firm Buttocks that Really Works (4)

This is a variation of glute bridge, and it performs the same function as the regular glute bridge above but has more focus on the side glute muscles which help give a rounder looking butt.

How to Perform Single Leg Glute Bridge

Start by lying on you back then straighten out one leg to the air and the left leg o ng the ground to support you.

Then push of your Glute off the ground and squeeze your buttocks the top then lower your butt back down and lift back up.

You want to repeat as many reps as you can within the 30 to 45sec time then rest for 1 to 3 minute before repeating the entire exercises for the another 2 or 3 more rounds.

For a visual demonstration of this exercise you please go time: 7:33sec of the video above.


For an effective and faster result within 2 weeks, you are to try to perform the routine at least 3 to 5 days per week.

Then you want to combine these exercises to lift and firm buttocks with a healthy diet. Take a look at thishealthy booty foods listto help you achieve your goal. These put together is how to get a firm Glute in 2 weeks.

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Can you really lift your buttocks with exercise? ›

Well, great news: There are *tons* of versatile butt-lifting exercises so you never get bored on lower-body day. For a lifted and toned butt, you want to focus on the area where the gluteus maximus connects to the hamstring with standing exercises that implement hip hinges, or floor exercises that work the hamstrings.

Does squeezing buttocks make it firmer? ›

Researchers found that those who performed gluteal squeezes increased their hip extension—or glute—strength by 16 percent compared to an 11 percent increase in those who performed glute bridges. Gluteal girth also increased in the group who performed gluteal squeezes.

What exercises lift your buttocks with no equipment? ›

Mix 4 to 5 of these exercises for a kick-butt workout (pun intended)
  • Squat. A gold-standard glute exercise, squats are worth every ounce of effort. ...
  • Reverse leg lift. ...
  • Curtsy squat. ...
  • Split squat. ...
  • Step-up. ...
  • Leg kickbacks. ...
  • Superman. ...
  • Bridge.
Apr 15, 2019

How long does it take to lift a saggy bum? ›

Expert trainers will typically recommend that you work out 3-4 times a week, taking plenty of time for muscle recovery and rest. If you imagine that you could dedicate 3-4 hours a week to your lower body, you might see results in as little as 5-6 weeks.

Will walking lift my buttocks? ›

According to Los Angeles-based certified personal trainer, Daniel Saltos, also known as Train With Danny, the short answer is no. Walking alone won't help build your booty muscles, despite the rising trends you may have seen on social media.

What to do for a sagging buttocks? ›

  1. A brachioplasty is a surgical procedure to remove loose skin and excess fat deposits on the upper arm.
  2. Buttock Lift Surgery and Thigh Lift Surgery are procedures to correct drooping of flat buttocks or excess skin on the.
  3. Brazilian Butt Lift (BBL) ...
  4. Cellulite Treatment. ...
  5. Hernia Surgery. ...
  6. Labiaplasty. ...
  7. Laser Liposuction.
Jun 22, 2021

Does wiggling your bum tone it? ›

Twerking strengthens muscles in just about every part of your body! Not only do you sculpt, tone and grow your butt, your thighs become super strong, your hip flexibility increases and more than anything, boosts your confidence ! You can burn up to 500 calories in 60 minutes of twerk.

How many minutes should a glute workout be? ›

Like any body-part-specific workouts, they're very short — around fifteen to twenty minutes per workout. That means you can use them in one of two ways: as stand-alone workouts, or as parts of a longer workout. If you want to use them on their own, you can do them as written.

What is the #1 glute exercise? ›

1. Barbell Hip Thrusts. Why this is one of the best exercises for your glutes: Hip thrusts aggressively target the gluteus maximus (upper glute muscles) and gluteus medius (lower glute muscle) and recruit the hamstrings as secondary movers, making this one of the most effective exercises for your backside.

Does sitting for a long time flatten your bum? ›

Years of sitting can potentially change the shape of your booty over time. Giordano says he's seen this in his patients that go from a very active job to a desk job that involves lots of sitting. "An anterior pelvic tilt (tight hip flexors) can make your booty appear flatter."

How is a non surgical bum lift done? ›

A traditional brazilian butt lift is performed by liposuctioning fat from an unwanted region and transferring it to enhance a patient's natural curves. By comparison a non-invasive BBL procedure uses dermal fillers such as Radiesse to beautifully restore a plump rounded smoother silhouette.

How long does non surgical bum lift last? ›

The non-surgical butt lift accentuates your body's natural curves without the need for surgical intervention. The procedure takes as little as 30 minutes and results may last as long as five years!

How many miles should we walk daily? ›

How many steps to take for general health. Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.

How long does it take to build a butt? ›

Patience and consistency is absolutely KEY when it comes to growing your glutes! Building muscle is a slow process, but with your diet and training on point, you will start to see results typically around 8 weeks or even longer in some cases.

What happens when you walk everyday? ›

Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes.

Does squeezing buttocks during squats make it bigger? ›

The idea is that squeezing your glutes at the 'top' of an exercise, i.e. the standing phase of a squat or deadlift, or when your hips are at their highest during a hip thrust, can enhance muscle growth or improve form.

How long does it take to see results from squats? ›

Without weights, the more squats, the better. If you complete three sets of 12 reps three times a week alongside cardio, you should start to see results after two to three weeks.


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