How To Get A Firm Butt

These exercises will help you strengthen your buttocks, thighs and back.

Before you begin, get limber with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

Squats

Target: back and legs

Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front.

Lower yourself by bending your knees as if you were preparing to sit down on a chair. Go down as far as feels comfortable, aiming to get your thighs parallel to the floor. Slowly rise up to the starting position.

Repeat 8 to 10 times.

Tips:

keep your back straight and look forwards
keep your weight equal between toes and heels
do not let your knees extend over your toes

Side-lying leg raise

Target: buttocks and lower back

Lie on your right-hand side with your right knee bent at 90 degrees, and your left leg straight and in line with your back.

Press your left fingers into the top of your buttock to keep your left hip slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to the starting position.

Perform 8 to 10 times and repeat on the other side.

Tips:

raise your leg, keeping it in line with your back
feel your buttock muscles contracting as you raise your leg
keep your abdominal muscles contracted throughout the exercise

Bridges

Target: buttocks and lower back

Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor.

Raise your hips to create a straight line from your knees to your shoulders. As you come up, tighten your abdominals and buttocks. Lower yourself gently to the starting position.

Repeat 8 to 10 times.

Tips:

do not let your knees point outwards
keep your chin slightly tucked in
contract your buttocks, not your hamstrings, as you rise

One-leg kickbacks

Target: buttocks and lower back

Place yourself on your hands and knees, with your knees under your hips and your hands under your shoulders.

Keeping your right leg bent at 90 degrees, raise it behind you as high as you can, squeezing your buttocks. Lower to the starting position.

Repeat 8 to 10 times with each leg.

Tips:

keep your neck long and shoulders back
do not arch your back as you raise your leg
for more of a challenge, perform the raise with a straight leg

Lunges

Target: legs and buttocks

Standing tall with your feet together, take a step forward with your right leg.

Slowly bend the knees until both legs are nearly at right angles. Your right knee should not extend over your toes and your left knee should not touch the floor. Push back up to the starting position.

Repeat 8 to 10 times before switching legs.

Tips:

keep your back straight and look straight ahead
do not let your front knee extend over your toes
keep your abdominals contracted during the exercise

Try these other 10-minute workouts:

Cardio
Legs, bums and tums
Full body toning
Abs
Upper arms

Page last reviewed: 25 January 2021
Next review due: 25 January 2024