5 Best Exercises for a Better Bottom: Build Strong, Lifted Glutes at Home

Ever catch yourself adjusting your jeans in public or scrolling through workout reels wishing your glutes were perkier, stronger, or just more functional for everyday life? You’re not alone. Whether you want a rounder booty, better posture, or more power for squats and sprints, the right exercises will make a real difference. In this article we’ll cover the 5 best exercises for a better bottom, plus practical tips, variations, and a simple plan you can start this week.

Why focus on your glutes?

Your glutes are more than just aesthetics—they’re the body’s largest muscle group and crucial for hip stability, lower back health, and athletic performance. Strong glutes reduce injury risk, improve walking and running mechanics, and help you feel more confident in clothes. Targeted training that includes progressive overload, mobility work, and proper nutrition will get you results faster than endless cardio or isolated machines.

The 5 best exercises for a better bottom

Below are five foundational moves I recommend for balanced glute development. Aim to practice them 2–3 times per week as part of a lower-body or full-body routine.

1. Hip Thrusts (Barbell or Single-Leg)

• Why: Maximal glute activation and hip extension.
• How: Sit with your upper back against a bench, feet flat, barbell across hips. Drive through the heels, squeeze glutes at the top, pause 1–2 seconds, lower with control.
• Sets/Reps: 3–4 sets of 6–12 reps (heavier for strength, lighter for hypertrophy).
• Variations: Single-leg hip thrust for unilateral strength; glute bridge on the floor for beginners.
• Tip: Avoid hyperextending the lower back—stop when your torso forms a straight line from shoulders to knees.

2. Romanian Deadlifts (RDLs)

• Why: Targets the posterior chain—glutes and hamstrings—while improving hip hinge mechanics.
• How: With slight knee bend, push hips back, lower bar close to legs until you feel a stretch, then drive hips forward to stand tall. Keep spine neutral.
• Sets/Reps: 3 sets of 8–12 reps.
• Variations: Dumbbell RDLs, single-leg RDL for balance and unilateral strength.
• Tip: Think “push the hips back” rather than “bend over.” This improves form and reduces low-back strain.

3. Bulgarian Split Squats

• Why: Excellent for unilateral glute and quad development, correcting imbalances and building stability.
• How: Rear foot elevated on a bench, front foot planted. Lower until front thigh is parallel or slightly below parallel, drive through the heel to stand.
• Sets/Reps: 3 sets of 8–12 reps per leg.
• Variations: Hold dumbbells for added resistance; reduce depth for mobility limitations.
• Tip: Keep torso upright and focus on pushing through the front heel to emphasize the glute.

4. Cable or Band Kickbacks

• Why: Great for glute isolation and mind-muscle connection at the end of a workout.
• How: Attach ankle strap or loop resistance band. With slight knee bend, extend the leg back and squeeze the glute at full extension.
• Sets/Reps: 3 sets of 12–20 reps per side.
• Variations: Standing cable kickback, quadruped banded kickback (donkey kicks).
• Tip: Use a lighter load and slow tempo to really feel the muscle working—quality over quantity.

5. Lateral Band Walks

• Why: Activates the gluteus medius (side glutes) which supports hip stability and creates a rounded shape from the side.
• How: Place mini-band around ankles or above knees, get into quarter-squat, step laterally keeping tension on the band.
• Sets/Reps: 3–4 sets of 20–30 steps each direction.
• Variations: Increase band resistance or add a squat between steps for extra challenge.
• Tip: Keep toes pointed straight or slightly out; don’t let your knees cave inward.

How to structure a simple glute-focused workout

Try this beginner-to-intermediate session 2–3 times weekly:

• Warm-up: 5–8 minutes brisk walk or dynamic mobility (leg swings, hip circles)
• Workout: Hip thrusts 4×8, RDLs 3×10, Bulgarian split squats 3×10 per leg, Lateral band walks 3×20 steps, Cable kickbacks 3×15 per leg
• Cool-down: Light stretching for hips and hamstrings; foam rolling as needed

Progression, recovery, and nutrition tips

Consistent progression is the secret to results. Increase weight, add reps, or reduce rest time every 1–3 weeks. Prioritize sleep, aim for 7–9 hours, and fuel workouts with balanced meals—lean protein, complex carbs, and healthy fats help repair muscle and support growth. Track workouts in a simple journal and celebrate small wins like heavier lifts or improved balance.

Real-world example

Take Emily, a busy teacher who started with bodyweight glute bridges and progressed to hip thrusts over 12 weeks. By adding two focused sessions per week and improving nutrition, she noticed a stronger squat, less lower-back tightness, and fuller glute shape—showing how realistic consistency beats perfection.

Additional practical tips and workout variations

• Walk more: Daily walks and hill sprints engage glutes in functional ways.
• Mix training: Combine heavy compound lifts (hip thrusts, RDLs) with higher-rep isolation (kickbacks, band walks).
• Form first: Record yourself or ask a friend to check your posture—small tweaks matter.
• Gym-free options: Use resistance bands and single-leg RDLs if you train at home.
• Injury modifications: Consult a professional if you have persistent knee or back pain—choose lower-impact variations like glute bridges or banded work until mobility improves.

Frequently Asked Questions

How often should I do the 5 best exercises for a better bottom?

Perform a dedicated glute workout 2–3 times per week with at least 48 hours of recovery between sessions. You can also include low-intensity glute activation work (like band walks) on active recovery days.

Do I need heavy weights to see results?

No—progressive overload can come from increasing reps, improving form, shortening rest periods, or using resistance bands. However, adding weight over time (dumbbells/barbells) is effective for building muscle and strength.

How long until I notice a change in my glutes?

Visible and strength changes typically appear in 6–12 weeks with consistent training, proper nutrition, and adequate recovery. Beginners often see faster early improvements due to neuromuscular adaptations.

Conclusion — Start building your better bottom today

The 5 best exercises for a better bottom—hip thrusts, Romanian deadlifts, Bulgarian split squats, cable/band kickbacks, and lateral band walks—offer a balanced approach to building strength, shape, and function. Begin with correct form, progress gradually, and support your training with sleep and proper nutrition. Ready to make a plan? Try the sample workout this week, log your progress, and explore more tailored workout routines or check out our nutrition guides and wellness tips to accelerate results.

Take the first step: pick two exercises from the list, schedule them into your week, and commit to 4 weeks. Share your progress with a friend or in a workout journal—small steps lead to big changes.