7 Easy Exercises to Get the Bubble Butt of Your Dreams
Bubble butts and booty trends may come and go, but a firm lifted rear end never goes out of style!
Strong glutes are important for your overall health. They are the largest muscle group in your body and play a crucial role in supporting and enabling various movements.
These seven big bubble butt exercises can help you to strengthen your buns, promote good posture, improve mobility, and stabilize your hips. (Who knew booty exercises could have such a lasting impact?)
The best part? All of the exercises in this bubble butt workout use different movements and can be done right at home or wherever you happen to be. These are bodyweight exercises. All you need is this list of exercises and the will to be consistent, and you’ll get one step closer to a better butt!
Here, we’ll explain how the glute muscles work, why strong glutes are essential, and how to achieve that toned and lifted big bubble butt with the best glute exercises.
The Muscles That Give You A Firmer Butt
Photo Credit: Get Healthy U
When you think of toning your butt, you may picture the actual butt cheek itself, but there are a few different muscles responsible for creating a firm, lifted appearance.
Glute strength can help reduce hip pain and knee pain and protect your back from injury; it also improves your athletic performance in nearly any workout. This important muscle group plays in important role in your general health.
Three muscles make up your rear:
Gluteus Maximus: This is the largest and most powerful muscle in the human body. It is responsible for the movement of the hip and thigh. When you stand up from a sitting position, climb stairs, or run, your gluteus maximus is actively engaged. It helps in extending (moving your leg behind you) and externally rotating your hip.
Gluteus Medius: This muscle is situated on the outer surface of the pelvis. It assists in hip abduction, which is the movement of the thigh away from the midline of the body. The gluteus medius also provides stability to the pelvis during activities like walking, running, and standing on one leg.
Gluteus Minimus: The gluteus minimus is the smallest of the three gluteal muscles and lies beneath the gluteus medius. It also aids in hip abduction and internal rotation of the hip joint.
Your hamstrings also extend up towards your gluteal muscles, making them a vital muscle to include in your next booty workout. Hamstrings are a frequently overlooked muscle, but you need strong hamstrings to not only lower risk of injury to your hips but also create a lean, tight rear end.
Why Your Glute Strength Matters
Photo Credit: Shutterstock
All talk of bubble butts aside, glute strength is important for overall strength and fitness. Your glutes are the largest muscle in your body, and they’re crucial for so many different movements concerning your hips and thighs.
Here are three reasons you need to strengthen your glutes in order to get a stronger butt:
Improves Your Posture
Most of us sit for long periods of time for work, and this causes the glute muscles to “turn off,” so to speak.
When our glutes aren’t firing effectively, our hip flexors tighten and shorten, which not only increases the chances for injuries to our hips and knees but can cause what’s known as “postural deviations” such as slouching. Strong, activated glute muscles in our lower body prevent this from happening and and are a great way to keep our postural alignment upright and healthy.
If you’re stuck at a desk all day, you can also incorporate an under desk walking pad to get more movement into your day!
Reduces Hip, Back, and Knee Pain
Strong glutes stabilize your pelvis and help protect your hips from injury. Since these muscles work together, strong glutes also help ease lower back pain.
When your pelvis is stable, it also takes the pressure off your knees and ankles, which can overcompensate otherwise. All around, strong glutes lead to a pain-free body.
Improves Athletic Performance
Strong glutes are crucial to athleticism: they boost your overall mobility, speed, and overall daily movement. The glutes are responsible for powerful movements such as standing up, climbing, and running.
Especially if you’re a runner, strong glutes help propel you farther and faster, not to mention they reduce the impact your feet have to take every time they strike the ground.
The best exercises for a bigger butt are more than aesthetic – they’re athletic!
Can You Get A Bubble Butt At Home?
Photo Credit: Depositphotos
Bubble butt exercises are totally doable at home. In fact, you can do this entire exercise routine just about anywhere. Find a comfortable spot in your home gym, living room, bedroom, or even at your hotel when traveling.
If you prefer to add extra resistance to your bodyweight exercises for even stronger glutes, check out my favorite picks for at home gym equipment.
The good news is, the only thing standing in the way of you and a curvy booty is a little dedication and our bubble butt workout.
The following are 7 of the best bubble butt exercises you can do from home. You can incorporate them into your existing workouts or do them all together for one killer, butt-kicking workout!
If you do them as an exercise program, perform 8-10 repetitions of each movement. These moves are all bodyweight except for the resistance band butt blaster—but this move can be modified without the resistance band, too.
Basic Squat Exercise
The basic squat is an effective lower body move that strengthens all leg muscles including glutes, quads, hamstrings, and calves. You can stick to bodyweight at first, and add additional resistance as you build muscle strength.
How To Do A Basic Squat:
Stand tall with your feet hip-distance apart. Your hips, knees, and toes should all be facing forward.
Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.
Skaters are a cardiovascular exercise where you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. The strengthening part of this exercise is mostly focused on quads and glutes. However, an added benefit to this move is a strengthening of your medial glute- or the outer thigh.
How To Do Skaters:
Start with your legs slightly wider than shoulder-distance apart and arms at the sides.
Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion—arms alternate as you switch sides like a speed skater.
Squat Jumps Exercise
Squat jumps are a powerful, plyometric exercise that strengthens your entire lower body and increases your heart rate for a significant calorie burn. Squat jumps target your quads, hamstrings, glutes and calves while also toning the ab and back muscles.
How To Do Squat Jumps:
Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
Jump straight up and swing arms overhead. Return to squat.
Resistance Band Butt Blaster Exercise
Note: You don’t have to use a resistance band if you don’t have one; it can easily be modified as bodyweight-only.
The resistance band butt blaster is a unique way to strengthen your glutes without having to do any squats or lunges or even put body weight on your knees. The resistance band provides a unique opportunity to find new ways to complete exercises that might otherwise be impossible.
How To Do Resistance Band Butt Blasters:
Kneel on the floor and wrap band under the right foot, and place hands down under shoulders holding handles against the floor.
Lift right knee off the floor slightly and push the right foot back to extend leg straight against the band, squeezing your glute.
Release slowly, bringing the knee back into a bent position. Continue for desired reps and switch feet.
Glute Bridge Exercise
The glute bridge is a simple exercise with powerful results. It helps you build strength, improve posture, and sculpt a toned, firm posterior.
How To Do Glute Bridges:
Lie on back with bent knees hip-distance apart, and feet flat on mat stacked under the knees.
Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold, squeezing tight, and return to the mat with control. Repeat for the desired number of reps.
A plié squat is an exercise that strengthens the legs, glutes, and calves and increases the range of motion in your hips. They are sometimes referred to as a sumo squats, since the toes are turned outwards in a wide stance position. This lower body move targets the thighs (toning the inner thighs,) hamstrings, and glutes (the strongest and most powerful muscles in your butt.)
How To Do Plié Squats:
Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle.
Bend knees and lower your torso, keeping your back straight and abs tight.
Squeeze your glutes and come to a standing position.
Cross Behind Lunges
The cross behind lunge is a great version of a lunge that focuses on strengthening your glutes, quads, hamstrings and calves. It lets you sink into a deep range of motion to really shape your booty and sculpt your thighs, and can be done with bodyweight alone, or added weight. Bonus! They’re low impact and a great way to get an awesome rear end.
How To Do Cross Behind Lunges:
Begin standing with your feet hip-distance apart.
Transfer your body weight onto your left leg and cross your right foot behind your left leg keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight, and chest lifted to keep your weight in the front leg. Step back to the start position and repeat on the other side.
You don’t have to visit a plastic surgeon to get a bigger butt. Use this booty workout to help get a tone, firmed, and lifted bubble butt, plus improve the rest of your health too!
3 Elliptical Workouts For Weight Loss
Photo Credit: Shutterstock
These elliptical workouts are designed to give you a workout plan that will make your time a little more interesting and more challenging!
By working for different muscle groups and changing things up, these elliptical workouts will shape your lower body, burn more calories, and keep your routine fresh.
The 10 Yoga Poses You Should Do Everyday
Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.
HIIT For Beginners
Photo Credit: Shutterstock
HIIT workouts (high-intensity interval training) can improve your cardiovascular fitness while helping you build lean muscle and burn fat.
As a personal trainer for decades, I have recommended this type of workout to so many people and currently include it in my own workout routine — because HIIT exercises work to burn fat, fast!
Here’s your guide for getting started.