Fitness Friday – 5 Moves for a Beautiful Butt

Welcome to another Fitness Friday!

After trying out my “5 Minutes to Fabulous Abs”  many of you have asked for what I call a “booty booster” routine.

Well you know what I say “ask and you shall receive.”

Today I am happy to share 5 of my favorite moves for lifting and sculpting our rear end.


Gravity will have nothing on you with these 5 moves which are some of the best butt exercises out there.  Do this set of moves three times a week and you’ll be turning heads sooner than you think. As with every new set of moves, ease into it. If you over do it you’ll be so sore you’ll dread doing it again.

A good exercise routine will leave your muscles burning in a good way. The burn is your body’s way of letting you know that transformation is taking place. But being sore to the point of clinching your teeth with every step (I know… I’ve been there) is NOT what you are aiming for.

If you run, bike, swim or even do a lot of hiking, you most likely have strong and beautiful legs and glutes.  These moves will give you that extra lift taht keeps your booty nice and perky, no matter how many babies you have or how long you’ve walked this beautiful earth.

Add these to your existing routine and other healthy habits of proper nutrition, hydration and sleep.

BeautifulButt-1 I like to do these exercises in one of two ways:

  1. Total Burnout – Do each one of the moves full on holding each for 30 to 45 seconds, moving from one move to the next without a break.
  2. BURST cycle – After a 5 minute warm up, do each exercise full on for 45 seconds, rest for 15 seconds and move on to the next exercise. Repeat cycle for 20 minute workout.

The Prisoner Squat
Stand with feet shoulder width apart, core engaged. Gently place hands behind your head, elbows out (you don’t want to be tugging in any way). Keeping your chest up and back straight, sit back as though you were sitting in a chair, aiming your butt behind you.  Keep your weight on your heels and sit back as low as you can without compromising form.  Push through heels to return to standing.

Properly executed, this exercise should not put any strain on your knees.  The key is to keep your weight shooting straight down through your heels. You should be able to lift your toes of the floor slightly. 

Pulsing Lunge

Stand with feet shoulder width apart, core engaged, hands on your hips.  Take a giant step back with your right leg, bending knees as you do so. Keep your weight centered, equally distributed between both legs. Front leg should be at a 90 degree angle, weight through your heel. Pulse 1-2 inches down from this position. Return to staring position and repeat on left leg.

Squeeze your glutes as you perform this exercise. You should feel a gently lengthening through the thigh of the back leg and a nice burn in your butt.

Bent Knee Leg Lift

This is one of the best butt exercises out there and if you are pressed for time and can only squeeze in a few minutes, choose this one exercise.

Start on all fours, head neutral, core engaged. Bend your right leg to a 90 degree angle, thigh parallel to the floor, squeezing glutes, hamstring and quad. Maintain the squeeze as you lift the leg 1 to 2 inches higher. This is more like a pulse than a leg swing. Return to starting position and repeat with the other leg.

Make sure to keep hips square to the floor.  Imagine a string pulling from your butt to the ceiling and lift from the buttocks

Bridge Up

Lie on the floor on your back, knees bent to a 90 degree, hands by your side. Squeezing your glutes, hamstrings and quads, raise hips to the ceiling, keeping core engaged the whole time. Lower and raise hips a few inches, maintaining the squeeze.

Maintaining the squeeze as you pulse is the key to beautiful results with this exercise. If you can not hold the squeeze while you lower and raise your hips, hold the squeeze at the top  for the desired amount of time, then release as you lower hips back to the floor. 

Bridge Up with Leg Lift

This is an advance move that builds on the previous exercise and you should only do this once you can properly execute the basic bridge up without putting any strain on your lower back.

lying on the floor with knees bent, core, glutes, hamstrings and quads engaged, raise hips to the ceiling. Once stable, lift one leg off the floor, keeping it straight. Hold position for desired time. Lower leg, keeping hips raised and repeat with other leg.

As with the basic bridge up it is extremely important to keep core, glutes, hamstrings and quads engaged to  reap the full benefit of this exercise and protect your lower back. 

What’s your favorite butt exercise?  What other activity do you engage in to stay fit and healthy?



  1. Well, I want a beautiful butt! I’ll have to try these! 🙂

  2. I love that there are options on how to complete the exercises. I think I may have to work up to being able to do a full circuit cause I’m just not in the shape I want to be.

  3. Oh yeah, those exercises will DEFINITELY tone the behind!

  4. Who wouldn’t want a beautiful butt. Thanks for sharing these moves to get it.

  5. This looks fantastic Valerie. Happy to share this widely. Also I’d be happy to illustrate these (or future exercises) for you as it helps so much when people can see images to mimic.

  6. Oh yes, my butt needs a good lift! I am definitely trying these!

  7. these look like great ideas. i could use a little butt lift

  8. Yes! Love to hate so many of these! They burn so good!

  9. This reminds me what great shape I used to be in. I did all these on a daily basis and loved it.

  10. Weighted squats and weighted lunges are my favorite to give my tush a boost. I always squat all day long doing different things.

  11. I need to do this!

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