8 Butt-Lifting Exercises That Tone and Sculpt the Glutes, According to Experts

[{"selector":"#anim-46cc29c9-8957-4d7e-be91-5fa3dd53fc48","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0624c051-62aa-451f-91d2-b823e153c65c","keyframes":{"transform":["translate3d(0px, -2394.01681%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2c848c80-153c-4943-affe-b3abc2e0b950","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3540362d-798d-48ff-898c-2419fbbc7031","keyframes":{"transform":["translate3d(0px, -2186.32461%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce08d0d8-2344-4133-ba77-0f4b7daa9edb","keyframes":{"opacity":[0,1]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b1767811-8b9a-41be-801c-179c7a993e3a","keyframes":{"transform":["translate3d(0px, -182.17426%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 8 Butt-Lifting Exercises That Tone and Sculpt the Glutes, According to Experts

Plie Jumps

[{"selector":"#anim-8c1e1b24-04d1-4df2-a0e8-73a27da6aaa9","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4870eab-4c02-4da1-ba67-12581d284803","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2afd2938-a069-4346-8fa6-d3df22eccd23","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-74efa593-4c4d-4ca9-a765-1e802c4b5c4b","keyframes":{"transform":["translate3d(-115.18988%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2a51523e-60dd-4915-bde8-7793a2ec2509","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-59af1393-5a62-4176-8c73-fac90ebc9cae","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Perform 20 jumping jacks, landing in a squat position on the final one. Ensure your toes point outwards and your knees align with your ankles. Learn More Arrow

Side Lunge

[{"selector":"#anim-10a3a4b1-8707-4c4f-8bd6-f31231c43117","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66270e27-47bf-4bc4-b9ae-1af3c81acbe3","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b917884b-ba48-4b21-988f-9204bb8f0ac6","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2bdae718-2dc2-4eaf-abad-b40339c6adb1","keyframes":{"transform":["translate3d(-115.18988%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9906aee5-ba07-4fcb-a480-19959866bc00","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0beace11-7544-430f-b8f4-0c6cc264fafb","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Keep your right knee bent at a 90-degree angle, hands supporting on your right quad, and toe pointing diagonally. Learn More Arrow

Rainbow Glute Raises

[{"selector":"#anim-2e7dde23-a134-4a3a-b678-130a54b6e371","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-346590de-2b16-42d1-aa69-472a0383cf3b","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6d89cdb-6a7e-4a8d-8f23-1897a7fea311","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8ded8777-8aa1-49ac-b800-8efb94a636a8","keyframes":{"transform":["translate3d(-115.18988%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d9f03664-26f0-4c98-8061-e0c45b6a15e4","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bebc24e2-2a4c-4ab8-ba3c-ff5da4a2e3da","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Start on all fours and straighten your right leg, lifting it in a half-circle (rainbow) at hip level. Learn More Arrow

Jumping Lunges

[{"selector":"#anim-dc646ea9-7656-4dbd-9d23-e0cd7852d8e6","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d4c13149-79f2-4d41-a890-620b6999fe3a","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9f88cc30-6cd9-4037-88c7-73bbef1ee63d","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-361dd6b3-7c45-4fcb-b344-64d8fa38067e","keyframes":{"transform":["translate3d(-115.18988%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d490833c-d466-4fa8-8eba-78f85696da93","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bbca3270-de39-4004-aa07-fb04e4548377","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Begin with feet together and hands on hips. Jump straight up and land in a lunge with the right knee directly over the ankle and left leg behind. Learn More Arrow

Suitcase Squat

[{"selector":"#anim-093403ec-90dd-492b-8157-7b5e4f7d765e","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2ac38ed2-f505-476b-b3a5-2f32271850d3","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5347862f-f91b-4f30-ba4b-2795e1404686","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-46907356-8711-4b17-ab15-ffccc0783a2a","keyframes":{"transform":["translate3d(-115.18988%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-46281ba4-c629-4c6d-81b6-9cd6473576be","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1c53889e-c463-4e45-858c-6562aa268b4d","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Hold 5-15 pound weights in each hand, squatting to lower your glutes towards the floor and tapping the ends of the weights on the ground. Learn More Arrow

Bridge Triceps Skull Crushers

[{"selector":"#anim-f6e9259e-d042-4672-bde5-27a5a9e5dcd8","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-87c190a8-0a15-4e10-a05f-5abcc9856652","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b42cd940-949a-41f6-8295-f8fda2845d52","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8d629044-898c-493d-862b-aabe61023fc2","keyframes":{"transform":["translate3d(-115.18988%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b8b5bc4-75a1-4e77-af1e-dc5896949701","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2a08143e-6d14-4723-8ce7-068bd116b9fd","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Lie down with five-pound weights in both hands. Lift your arms up, palms facing in, and lift your glutes off the floor into bridge posture. Learn More Arrow

Plyo Power Kicks to Lunge

[{"selector":"#anim-70dac54a-2dc8-4ce7-bdeb-bbb6803220cb","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8eb0658b-7108-4e35-b44d-88ea33606a27","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-adf70f77-cca8-4165-84b4-16c7faa6fc4d","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7dc6d90a-a26f-4f00-bd70-ead5e61b3c10","keyframes":{"transform":["translate3d(-115.18988%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-38aea8dc-afde-4098-8462-548b4ae0c17d","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6e06723-7da9-4bf8-ae72-4df803c1d420","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Stand straight with feet together and hands raised. Kick your right foot forward, then lower into a wide lunge by stepping your left foot back. Hop back to start. Learn More Arrow

Lawnmower Pull

[{"selector":"#anim-37a554b4-b251-48e0-9968-837260263664","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0b3214db-259d-4bec-ab0c-08715f1ec048","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce792df4-6a1a-4c14-8bac-a35413a302d3","keyframes":{"opacity":[0,1]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79e7c8e4-2b65-40a2-8dac-0a17990ae4a6","keyframes":{"transform":["translate3d(-115.18988%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":390,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5d17a489-5e55-46b8-8fdf-16150dbd13e2","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-db3b11af-9e10-4b88-a76c-898de6e68429","keyframes":{"transform":["translate3d(-115.48388%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Pull the left knee into your chest and back to lunge. Progress with light weights in your left hand, raising the weight to your ribs once you step forward with your left foot. Learn More Arrow