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5 Best Exercises for a Nicer Looking Butt (Men and Women)

Upgrade your glutes.

These are the 5 best exercises for a nicer looking butt, for both for men and women.

5 exercises have been chosen by Gravity Transformation to help you build a better, stronger and more functional booty.

5 Best Exercises for a Nicer Looking Butt

“The glutes. They’re one of the most important muscle groups found in your body without them you wouldn’t be able to walk run or jump.

5 Best Exercises for a Nicer Looking ButtSource: Ruslan Khmelevsky on Pexels

“Nobody wants a flat butt, neither guys nor girls, so in today’s video I’m going to do all the peach loving people of the world a big favour and give you guys the 5 best exercises for a nicer looking butt.”

“And if you’ve been doing your squats and you’ve been trying your absolute best but your glutes just don’t seem to grow, give this video a chance because I’m going to dive into specific methods you can use to target your glutes.”

1. 5 Best Exercises for a Nicer Looking Butt – Ass to Grass Barbell Squats

“Let’s start with the very first one that everyone knows about and that’s barbell squats. But we’re not just doing regular barbell squats the best types of squats to work your glutes are deep barbell squats.”

“Getting down nice and low during squats is the secret to building nicer glutes. A lot of people are afraid of going low during squats because of the many myths that exist about how low you’re allowed to go. The truth is that as long as you don’t have any previous injuries to your knees and your form is correct you can go all the way to the ground.”

“This is actually something that trainers call ass to grass squats. And going nice and low for your squats is a very natural movement for your body. I always bring up this example, but before we had toilets, we would take a squat every single day and that squat was naturally a deep squat.”

strengthen glutes with barbell How to Get Rounder Glutes

“This is why deep squats are a very natural movement that our bodies have had plenty of time throughout history to adapt to. The problem is, if you’re not used to squatting, a deep squat feels like anything but natural.”

“So, it’s important that you learn the right way to do it. If you’re not used to squatting the best way to start is to put a seat or a platform behind you and simply stand facing a mirror and sit down and get back up sit down and get back up.”

“Most people perform a very good squat when they’re sitting down, but if you tell that same person to squat without a platform behind them they’ll start messing it up. After you feel comfortable enough you can get rid of the seat or platform and try to perform regular squats.”

“You would do this by keeping your chest proud, turning your hips out too, holding the arc in your back and leaning back on your heels so take all the pressure off of your toes. Once you’re comfortable doing that you can try to put a really short platform on the ground and try to squat down and tap that platform with every rep. Now after you feel like your form is on point you can add the barbell into the movement and you can start incrementally increasing the weight.”

“Remember the key points are to squat low, stick your chest out and stick your butt out and stay on your heels as you come down for your squats.

2. 5 Best Exercises for a Nicer Looking Butt – Step Ups (Toes Pointed Upwards)

Let’s move on to the second exercise, step-ups. Once again, we’re not doing regular step-ups because regular step-ups don’t target your glutes anywhere near as much as the way that I’m about to show you.”

“You see normally when people are doing step-ups they’re actually working their back calf a lot more than they think. Sure, they’re still going to work their quad and their hamstring a little on that front leg to get up on top of the platform that they’re stepping up on. However, that back calf is taking the pressure off the glute on the other leg. And this happens because most people will kick off for every rep when doing this exercise.”

glute exercise 5 Best Exercises for a Nicer Looking ButtSource: Photos courtesy of CrossFit Inc

“So, to turn this into an exercise that improves your butt, I want you to point the toes of your back foot up towards the ceiling the whole time. By pointing your toes towards the ceiling, it makes it impossible for you to kick off.”

“So, this puts all the stress and work that’s required to get your body up that platform on that front leg and that bottom portion of going up without kicking off is going to Target the glutes big time.

Check out the video for the rest of the exercises and how and why to perform them.

Video – 5 Best Exercises for a Nicer Looking Butt

Time Stamps – 5 Best Exercises for a Nicer Looking Butt

# 1- Barbell Squat 0:40

# 2- Step-ups 2:57

# 3 – Romanian Deadlifts 4:06

# 4 – Bulgarian Split Squats 5:59

# 5 – Elevated Shoulder Glute Bridge 7:38

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Muscles of the glutes and legs

The glutes and legs are an important part of fitness. Strong muscles in this area can give you a better sense of balance and posture, prevent injury when performing certain activities such as running or yoga, and even help you burn more calories throughout the day.

5 Best Exercises for a Nicer Looking Butt – Gluteus maximus

The gluteus maximus is the largest muscle in your body. Its main function is to extend your hips, which means it’s responsible for standing up from a seated position, climbing stairs and rising from the floor or a chair. The gluteus maximus also plays a key role in walking and running; it helps you propel yourself forward with each step. When well-developed, this muscle gives your butt its shapely appearance—it’s what makes your butt look rounder and firmer than someone without it. Your glutes also contribute to the overall shape of your thighs.

5 Best Exercises for a Nicer Looking Butt – Gluteus minimus

The gluteus minimus is the smallest of all three gluteal muscles. It originates on the outer surface of the ilium, posterior to the gluteus medius and anterior to its larger neighbor, the gluteus maximus. The fibers run vertically downward, blending with those of the tensor fasciae latae into a common tendon that inserts by a strong tendon into an impression just above and lateral in relation to posterior superior iliac spine (PSIS).

The muscle fibres are mostly fibrous with only small portions being skeletal in nature. This means that instead of contracting as a whole, they act mainly as stabilizers for other structures in this region including hip joint capsule.

5 Best Exercises for a Nicer Looking Butt – Gluteus medius

The gluteus medius muscle is located on the side of your hip, and it helps to rotate the leg inward. This can be helpful for stabilizing your body when you’re running or biking.

Lowered bridges or lying down leg raises with an exercise band can help stretch out this muscle group as well as strengthen it so that it works better than before! And finally: don’t forget about those other muscles that work together with yours (like quads).

5 Best Exercises for a Nicer Looking Butt – Piriformis

The piriformis is located deep in the gluteal region of your buttocks, just behind your hip. This muscle works with other muscles to rotate your thighs inward and externally rotate your legs outward. Stretching the piriformis helps relieve pain that may be caused by a pinched nerve or sciatica. To stretch this muscle:

  • Lie on your back with both legs extended straight out in front of you
  • Place a strap around the ball of each foot, then pull gently against the floor to create traction between the strap and your body
  • Bend one knee up toward your chest while keeping it bent at 90 degrees; place one hand on top of it for support

Semimembranosus muscle

The semimembranosus muscle is one of the three muscles that make up your hamstrings, which are located at the back of your thigh.

The semimembranosus is responsible for extending your leg at the knee joint, as well as flexing your hip. It also assists with rotation of your thigh and helps to stabilize it while running or walking.

Semitendinosus muscle

The semitendinosus muscle originates at the ischial tuberosity and inserts into the upper medial surface of the tibia. It acts to flex, adduct and internally rotate the hip joint, as well as flex and medially rotate the knee joint. The nerve supply for this muscle is given by branches of L5 and S1 nerve roots.

Biceps femoris muscle

The biceps femoris muscle is one of the hamstring muscles located on the back of your thigh. It’s used to extend the hip and flex the knee.

The sciatic nerve provides it with blood supply, which allows for its contraction and extension when you’re standing or walking.

5 Best Exercises for a Nicer Looking Butt – Quadriceps (Quads)

The quadriceps is a group of four muscles: vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris. These muscles are responsible for extending the knee and flexing the hip.

5 Best Exercises for a Nicer Looking Butt – Rectus femoris muscle

The rectus femoris muscle is a long, flat muscle that crosses both the hip and knee joints. It originates from the front of the pelvis, the anterior inferior iliac spine, and the upper part of the linea aspera.

Across its length are two portions: an aponeurosis and an actual muscle belly (which contains fibres). The most medial portion is called “lateral” because it faces away from you when you stand upright; by contrast, its more lateral neighbor is “medial.” The large surface area of this muscle allows for a greater range of motion at both joints than other quadriceps muscles have.

5 Best Exercises for a Nicer Looking Butt – Vastus lateralis muscle

You likely know that the vastus lateralis muscle is a quadriceps muscle, but what you may not know is that it’s also the most superficial of all four quads. It originates from your femur and inserts on your tibia—it’s located on the outer part of your thigh, right below the gluteus maximus.

Vastus medialis muscle

The Vastus Medialis muscle is located on the inner side of your thigh and connects to the kneecap. It plays a crucial role in stabilizing your knee during any activity that involves running or jumping. It also helps with knee flexion, meaning it pulls your leg inward towards the midline of your body when it contracts.

To strengthen this muscle you can perform a variety of exercises such as squats, single-leg dead lifts, lunges, step ups and leg presses.

Vastus intermedias muscle

The vastus intermedius muscle is a quadriceps muscle that lies in the front of the thigh. It is one of four in this group, and its main functions are to contribute to knee extension, stabilize the knee during movement, and assist with hip flexion.

The vastus intermedius is not a large muscle, but it does play an important role in providing support for your knees. This can be especially beneficial if you have a history of injuries or knee pain due to activities like running or squats; strengthening this area can help prevent such pain from occurring again.


As you can see, there are many muscles in the glutes and legs. These muscles help us move efficiently and powerfully.

They also help us to maintain balance and stability when standing on one leg or running at top speed. While we might not think about these muscles much during our day-to-day activities, it’s important to understand how they work so that we can build a stronger body!

Add the 5 exercises from this video and article into your training.

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