October 14, 2016

8 Butt Exercises For Women To Look Good In Bikini

butt exercise

Do butt exercises for women work? Yes, there are many butt exercise that works and I’ll share with you 8 that will help you get a better butt!

Every woman nowadays wants their butt to look perfect in their favorite pair of jeans or bikini. If your goal is to look hot in your bikini, I also recommend you to do this bikini body guide.

8 Butt Exercises For Women

We all hear how squat can help you get that perfect round posterior.

Squatting can become a bit monotonous after a while so I’m here to introduce you to 8 exercises that will lift that bottom, and curb workout boredom.

These exercises target all the muscles that help create a firmer and fuller butt. So warm up those glutes and hamstrings because your booty is about to work a little harder.

Dumbbell Step-ups

dumbbell stepup for big butt

  1. Pick up the dumbbells you are most comfortable with at the moment. Hold onto them at your sides.
  2. Stand in in front of a step and put your left foot firmly on to it, make sure your entire foot is on the step. Your knee should be bent at a 90-degree angle.
  3. Push your body up by pressing down with your left heel until the leg is straight, and you’re up on the step standing. Your right leg should be elevated.
  4. Step down slowly with your right leg that’s still suspended until your right foot is firmly back on the floor.
  5. Continue with the amount of reps you have decided on with your left leg then do the same with your right leg.

Single-arm dumbbell raise

single arm dumbbell raise for bigger tush

  1. Use a dumbbell that has an overhand grip and hold it in front of your belly area, it should be at arm’s length. (If it’s easier for you, you can hold the dumbbell with both hands).
  2. Bend at your knees and lower your body at a 45-degree angle towards the floor. Lower the dumbbell between your legs.
  3. Keep your arms straight, pushing your hips forwards, make sure to straighten your knees, and lift the dumbbell up again to chest level as your rising back to a standing position.
  4. Squat down again and swing the dumbbell back between your legs once more.
  5. If you are using one hand for this exercise, switch to the other hand as soon as you’ve finished your reps with the first.

Knee Clap Booty Exercise

knee clap booty exercise

  1. Start by lying on your left side, your knees and hips should be bent at a 45-degree angle. The right leg should rest on the left leg as if in fetal sleeping position, your heels should also rest on one another.
  2. Making sure to keep your feet together, lift your right knee as high as your current fitness allows, your pelvis should not move at all during the movement.
  3. Stop and hold for 5 seconds, then go back to the starting position. Remember to not move your left leg from the floor.
  4. Repeat on the other side when done with the reps on your left side.

One-legged Deadlift

  1. Lift your left foot and bend it making sure it’s parallel to the floor.
  2. At your hips you should bend forward, slowly lowering your body as far as your fitness level allows you. Hold, then push back up to the starting position.
  3. If you struggle with this exercise you can modify it by letting the toe of your shoe rest on the floor to help you balance. You can always work up to lifting the entire leg later when you feel comfortable.
  4. If you would like to add some difficulty, this exercise can be done by holding a pair of dumbbells by your side.

Marching Glute Raise

marching glute raise

  1. Lying down on your back with knees bent and feet firmly and flat on the floor, lift your hips up so your body looks like a straight line from the shoulders to the knees.
  2. One knee is lifted towards the chest, lower back down to the beginning, and repeat with the other knee.
  3. Continue by switching from left to right until the reps are done.

Reverse Swiss Ball Leg Curl

swiss ball butt curl

  1. Lie down on your back and put your lower legs and heels on an exercise ball. Push the hips up until the body creates a straight line stretching from the shoulders to the knees.
  2. Without stopping, pull the heels back towards you and roll the ball back to you as close to your bottom as possible.
  3. Hold for 1 to 2 seconds, then roll the ball back to where your body is a straight line again.
  4. Lastly slowly lower yourself so your hips are back on the floor.
  5. Repeat the exercise with the amounts of reps you decided on.

Traditional Deadlift

barbell deadlift for butt

  1. Load the barbell with a weight that you are comfortable with. Place the barbell at your shins, bending down at your knees and hips.
  2. Take hold of the bar with an overhand grip, your hands should be just past shoulder width. Don’t let your lower back round, pull your body back and up, pushing your hips forward.
  3. Stand up with the barbell. Make sure to squeeze those glutes tight as you’re doing this movement.
  4. Lower the bar back down. The barbell should be as close to your body as possible when doing this.
  5. Repeat the movement with the amount of reps you have decided on.

Deadlift With Dumbbell

  1. Put a pair of dumbbells down in front of you.
  2. Bending at the knees and hips, pick up the dumbbells in an overhand grip.
  3. Stand up with the dumbbells without letting your lower back round.
  4. Lower the dumbbells back down again, and repeat.

Do Butt Exercises Work?

In summary: Yes, butt exercises for women work. By incorporating these exercises to your bikini body workout routine, you are working out a lot more than just the glutes and hamstrings. The arms also get the chance to join in. Making these exercises a good round up on an off day or extra to add to your daily at home workouts for women.

Whatever you choose to add and do, I hope your dreams of getting that bootylicious bottom comes true.

Oh, and remember to take before and after photos when you decide to do the butt exercises for women I’ve mentioned above!


I'm Barbara, a 37 year old mom who lost 50 POUNDS and got my ideal Bikini Body within 6 months! You can also consider me as the crash test dummy of bikini body, sharing what works (and what doesn’t) so you know exactly how to get your ideal 'bikini body' better!

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