Glute exercises that target the muscles in your butt can help to tone and shape your backside. While you can’t spot-reduce fat from this area, combining glute exercises with cardio and a healthy diet can help you slim down overall and reveal a toned behind.
The Best Glute Exercises That You Can Do at Home
To get started, try doing the following glute exercises 2–3 times per week. For best results, pair these exercises with cardio workouts and a healthy diet.
1. Glute Bridge
This workout targets your glutes and hamstrings.
How to do it: Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other—your body should resemble an upside-down V. Squeeze your glutes at the top of the lift. Hold for two seconds, then slowly lower back to the starting position.
2. Donkey Kick
This exercise is a great way to target your glutes and hamstrings.
How to do it: Start on all fours with your knees and hands shoulder-width apart, back flat, and abs engaged. Keeping your back flat, raise your right leg straight behind you until your thigh is in line with your torso. Squeeze your glutes at the top of the lift. Lower your leg back to the starting position. Repeat on the other side.
3. Fire Hydrant
This workout targets your glutes and inner thighs.
How to do it: Start on all fours with your knees and hands shoulder-width apart, back flat, and abs engaged. Keeping your back flat, raise your right leg out to the side, keeping your thigh parallel to the ground. Squeeze your glutes at the top of the lift. Lower your leg back to the starting position. Repeat on the other side.
4. Side-Lying Leg Raise
This workout is a great way to target your glutes and inner thighs.
How to do it: Lie on your right side with your legs straight, left foot stacked on top of your right. Prop yourself up on your right elbow and place your left hand on your hip. Keeping your abs tight, raise your right leg toward the ceiling, then lower it back to the starting position. Repeat for 10–15 reps, then switch sides and repeat on the left side.
5. Pilates Scissor
This exercise is a good way to target your lower abs and obliques.
How to do it: Lie on your back with both legs in the air and your head and shoulders off the ground. Hold your right ankle as you lower your left leg toward the floor. Keep your abs tight and switch leg positions in a scissor motion, lowering your right leg as you raise your left. Repeat for 10–15 reps, then switch directions and repeat with your left leg lowered and your right leg raised.
6. Seated Russian Twist
This exercise targets your obliques.
How to do it: Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. Hold your hand at your chest, and twist your torso to the right, then to the left to complete one rep. Repeat for 10–15 reps.
7. Reverse Crunch
This exercise is a great way to target your lower abs.
How to do it: Lie on your back on the floor and place your hands on the floor beside you. Bring your knees in toward your chest with your feet together. Use your abs to curl your hips off the floor and towards your chest, then slowly lower them back to the starting position. Repeat for 10–15 reps.
8. Pilates Roll-Up
This exercise targets your abs.
How to do it: Lie on your back on the floor with your legs extended straight and your arms at your sides. Inhale as you reach your arms overhead, then exhale as you roll up to a sitting position, keeping your abs pulled to your spine. Reverse the movement to return to the starting position. Repeat for 10–15 reps.
9. Leg Lifts
This workout is a great way to target your lower abs.
How to do it: Lie on your back on the floor with your legs extended straight and your arms at your sides. Inhale as you raise your legs off the floor, then exhale as you lower them back to the starting position. Repeat for 10–15 reps.
10. Pilates Swan
This workout is a great way to target your abs and lower back.
How to do it: Lie face down on the floor with your legs extended straight behind you and your arms at your sides. Inhale as you raise your head, chest, and legs off the floor, then exhale as you lower them back to the starting position. Repeat for 10–15 reps.
11. Pilates Scissor
This exercise targets your obliques.
How to do it: Lie on your right side with both legs extended straight and your head and shoulders off the ground. Hold your right ankle as you lower your left leg toward the floor. Keep your abs tight and switch leg positions in a scissor motion, lowering your right leg as you raise your left. Repeat for 10–15 reps, then switch directions and repeat with your left leg lowered and your right leg raised.
12. Pilates Side Bend
This exercise is a great way to target your obliques.
How to do it: Lie on your right side with both legs extended straight and your head and shoulders off the ground. Hold your right ankle as you bend your left knee and bring it toward your chest. Use your abs to lift your hips off the ground and bring your left knee toward your right shoulder. Reverse the motion to return to the starting position. Repeat for 10–15 reps, then switch sides and repeat with your right knee bent and your left leg extended.
13. Pilates Double Leg Stretch
This exercise is a fantastic way to target your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your arms toward your knees. Exhale as you curl your chin to your chest and return to the starting position. Repeat for 10–15 reps.
14. Pilates Criss-Cross
This exercise targets your obliques.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your right arm toward your left knee. Exhale as you twist your torso to the right and return to the starting position. Inhale as you raise your head and shoulders off the floor and reach your left arm toward your right knee. Exhale as you twist your torso to the left and return to the starting position. Repeat for 10–15 reps.
15. Pilates Reverse Wood Chop
This workout is a great way to target your obliques.
How to do it: Stand with your feet shoulder-width apart and your knees slightly bent. Hold a medicine ball or weight to your chest with both hands. Inhale as you twist your torso to the right and raise the ball above your head, then exhale as you lower it back down to your chest. Inhale as you twist your torso to the left and raise the ball above your head, then exhale as you lower it back down to your chest. Repeat for 10–15 reps.
16. Pilates Straight-Leg Kick
This exercise is a fantastic way to target your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your right arm toward your left knee. Exhale as you kick your left leg straight up in the air and return to the starting position. Inhale as you raise your head and shoulders off the floor and reach your left arm toward your right knee. Exhale as you kick your right leg straight up in the air and return to the starting position. Repeat for 10–15 reps.
17. Pilates Leg Lift
This workout targets your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your arms toward your knees. Exhale as you curl your chin to your chest and lift your right leg straight up in the air. Inhale as you lower your leg back down to the starting position. Exhale as you curl your chin to your chest and lift your left leg straight up in the air. Inhale as you lower your leg back down to the starting position. Repeat for 10–15 reps.
18. Pilates Reverse Curl
This exercise targets your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your arms toward your knees. Exhale as you curl your chin to your chest and lift your hips off the floor, then inhale as you lower them back down. Repeat for 10–15 reps.
19. Pilates Swan
This exercise targets your abs.
How to do it: Lie face down on the floor with your legs extended straight behind you and your arms at your sides. Inhale as you lift your head, chest, and legs off the floor, then exhale as you lower them back down. Repeat for 10–15 reps.
20. Pilates Scissor
This unique workout is a great way to target your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your right hand toward your left foot. Exhale as you curl your chin to your chest and lift your left leg off the floor, then inhale as you lower it back down. Inhale as you raise your head and shoulders off the floor and reach your left hand toward your right foot. Exhale as you curl your chin to your chest and lift your right leg off the floor, then inhale as you lower it back down. Repeat for 10–15 reps.
21. Pilates Double Leg Stretch
This workout is a great way to target your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your right hand toward your left knee. Exhale as you curl your chin to your chest and lift your left leg off the floor, then inhale as you lower it back down. Inhale as you raise your head and shoulders off the floor and reach your left hand toward your right knee. Exhale as you curl your chin to your chest and lift your right leg off the floor, then inhale as you lower it back down. Repeat for 10–15 reps.
22. Pilates Criss-Cross
This exercise targets your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your right hand toward your left knee. Exhale as you curl your chin to your chest and lift your left leg off the floor, then inhale as you lower it back down. Inhale as you raise your head and shoulders off the floor and reach your left hand toward your right knee. Exhale as you curl your chin to your chest and lift your right leg off the floor, then inhale as you lower it back down. Repeat for 10–15 reps.
23. Pilates Teaser
This exercise targets your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your arms toward your knees. Exhale as you curl your chin to your chest and lift your hips off the floor, then inhale as you lower them back down. Repeat for 10–15 reps.
24. Pilates Saw
This exercise is a fantastic way to target your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your right hand toward your left foot. Exhale as you curl your chin to your chest and lift your left leg off the floor, then inhale as you lower it back down. Inhale as you raise your head and shoulders off the floor and reach your left hand toward your right foot. Exhale as you curl your chin to your chest and lift your right leg off the floor, then inhale as you lower it back down. Repeat for 10–15 reps.
25. Pilates Oblique Twist
This exercise targets your abs.
How to do it: Lie on your back on the floor with both legs extended straight and your arms at your sides. Inhale as you raise your head and shoulders off the floor and reach your right hand toward your left knee. Exhale as you curl your chin to your chest and lift your left leg off the floor, then inhale as you lower it back down. Inhale as you raise your head and shoulders off the floor and reach your left hand toward your right knee. Exhale as you curl your chin to your chest and lift your right leg off the floor, then inhale as you lower it back down. Repeat for 10–15 reps.
Conclusion
There are a lot of different ways to get a bigger butt. You can do glute exercises at home, or you can try out some of the latest butt-enhancing products on the market. Whatever route you decide to take, make sure you put in the hard work and dedication required to see results. With a little bit of effort, you can achieve the bigger butt you’ve always wanted.
