9 Butt Exercises that Make Way More Sense Than Squats, According to Science

I regret to inform you that the basic squat alone may not be sufficient to achieve your desired butt transformation. I apologize for the news.

A study published in the Journal of Strength and Conditioning Research in 2019 suggested that exercises like Romanian deadlifts and weighted hip bridges could potentially be more effective at toning your glutes than the traditional back squat, where a barbell is placed behind your neck, and you perform a deep squat.

However, this doesn’t mean that squats have no impact on your buttocks. According to Brittany Perille Yobe, a NASM-certified personal trainer renowned for her impressive glutes, squats do engage the glute muscles to some extent. She explains that compound movements like squats and lunges primarily target the quadriceps, lower back, and hamstrings, so they may not automatically lead to significant glute development.

It’s worth noting that if you’re a frequent runner relying heavily on your quadriceps, this muscle dominance could potentially result in imbalances and lead to injuries.

Instead of solely relying on squats, the key to achieving your best butt lies in diversifying your workout routine and targeting your glutes from various angles, advises Perille Yobe. She recommends incorporating approximately 10 different exercises during lower body workouts, specifically designed to isolate and engage the glute muscles.

While effective glute growth often involves weight-bearing exercises, you don’t necessarily need barbells or dumbbells to work towards your goals. In fact, New York City-based personal trainer Chelsea Dornan has devised nine equipment-free exercises that outshine basic moves and can help you attain your desired results. Let’s get started!

The workout

Perform each exercise for 45 to 60 seconds on each side in the order listed. Then repeat the sequence up to three times to seriously feel the burn.

1. Single-Leg Glute Bridge

Step 1: Lie on your back with your knees bent and the soles of your feet on the floor. Extend one leg.

Step 2: On your exhale, squeeze your glutes and push your hips toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.

2. Hydrants With Leg Extension

Step 1: Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.

Step 2: Keeping your knees bent at a 90-degree angle, lift your right leg out to hip height, then extend your raised leg straight out to the side. Pause before you bend your knee again and bring your leg back to the starting position to complete one rep.

3. Rainbows

Step 1: Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.

Step 2: With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift your leg back to the starting position, then lower your leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.

4. Curtsy Lunges

Step 1: Stand with your feet hip-width apart and your hands pressed together at chest level.

Step 2: Keeping your hips square, step your left leg diagonally behind you and bend both knees at a 90-degree angle, keeping the knees behind the toes. Pause, then press into your right heel to return to the standing position as you extend your left leg into a side kick. That’s one rep.

5. Heel-Lifted Sumo Squat

Step 1: Begin with your feet slightly wider than shoulder-width apart, toes pointed outward. Lift your left heel.

Step 2: Sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up into the starting position to complete one rep.

6. Bear Plank Leg Lifts

Step 1: Begin in a plank position with your shoulders stacked above your wrists and your body in a straight line between the top of your head and your heels.

Step 2: Lift your right leg and bend the knee 90 degrees, bringing your heel toward your butt. With a flexed foot, squeeze your glutes and raise your right heel toward the ceiling as high as you can. Pause, then bring your right knee back to meet your left knee to complete one rep.

7. Single-Leg Dead Lift

Step 1: Stand on your right foot with your left leg bent in front of you, knee at hip height.

Step 2: Engage your glutes as you slowly fold forward, reaching both hands toward the ground as you extend your left leg straight out behind you. Pause, then return to starting position with control to complete one rep.

8. Sumo Squat to Calf Raise

Step 1: Begin with your feet wider than shoulder-width apart, toes pointed slightly outward.

Step 2: Keeping your knees over your ankles and chest high, bend your knees until your thighs are parallel to the ground. With control, raise one heel as high as you can without compromising your form. Release it to the floor, then repeat on the opposite side to complete one rep. Continue to alternate sides.

9. Squat to Sumo

Step 1: Begin with your feet wider than shoulder-width apart, toes pointing forward. Keeping your knees behind your toes, sit your hips back into a squat.

Step 2: Pulse up a few inches as you turn your toes 45 degrees outward and sink your hips back into a low squat. Pulse up to bring your toes forward, and continue to alternate foot positioning as you pulse.