Jennifer Lopez, Kim Kardashian, Shakira and some other famous celebs have been blessed with a booty. I was not. Every time I hit the gym for Leg Day, I make sure my quads, hamstrings, and my glutes are getting the attention they deserve. I make sure I get in compound movements like squats and deadlifts, but dedicate plenty of time to my glutes. Yes, I want an ass that looks great in jeans, but more than that, I want strong glutes and hips that reduce my risk of injury. I’m two knee surgeries in and a third is not in the books for me. Even if you aren’t built with a strong derrière, you can work hard to develop those muscles. Here is how to build a bubble butt.

First, let’s talk about what is meant when we talk about glutes.

Glute Anatomy

The Gluteus Maximus is the largest muscle group in the boy. It is the majority stakeholder of your booty’s shape as it is the most obvious of the three gluteal muscles. To work this muscle, extend the thigh (like you do in squats and step-ups), and also incorporate external rotations and abductions (with the Medius and Minimus). The Gluteus Medius is the glute muscle that contracts during exercises involving hip extensions (e.g. back extensions and donkey kicks), external rotations (which helps your knees from rotating inward during squats) and abductions. The Gluteus Minimus is the smallest of the three gluteal muscles and it’s also the deepest, situated below it’s partner in crime, the Gluteus Medius.

Here is the gluteus maximus:

How to Build a Bubble Butt

Hip Thrusts

These are a go-to for anyone looking to build a bigger, stronger butt. Typically, this move is done with a barbell resting just above your pubic bone. Your back will hinge on the bench at the line that’s just beneath your scapulae (shoulder blades). You don’t want to be sliding up and down on the bench. Your shins should be nearly vertical at the top of the movement and your knees should track over the toes, not caving in. If you find this happening or see that you can’t get full hip extension, you’re working with too heavy weight.

Single-Leg Hip Thrusts can be done using a bench, stability ball, or Bosu ball, with one foot on the equipment. If you don’t have these handy…

Keep one foot on the floor and the other extended, or with the opposing calf crossed over and resting on the bent, planted leg. I’ve used this crossover method in physical therapy and it is challenging!

Deadlifts

I didn’t used to be a fan of deadlifts, but now I can’t skip them – I am obsessed. Deadlifts work your lower back, glutes, hamstrings, and core. This isn’t a great exercise for those of you with back injuries and before you start lifting heavy, make sure you’ve got your form down. The conventional deadlift is where most of you will want to start, but the Romanian Deadlift should also be a part of your glute program.

Similar to the hip thrust, you’re going to be doing some hip extension with this exercise. However, because of the start and finish position, you need to be able to hip hinge properly in order to efficiently load your hamstrings and glutes.

(Note: You can watch Layne Norton’s video as well for tips.)

Romanian Deadlifts (RDLs): Romanian deadlifts will really work your glutes and your hamstrings. You can use a cable to single-leg deadlifts if you aren’t as stable when working these out with a kettlebell or dumbbells. As soon as you find your balance and start building your strength, you can even keep adding in more weight.

Barbell Squats

Why stray from the classics? Getting in a good squat workout can help you build the booty you’re after. As a forewarning, squats will also hit your quads and hammies, so be prepared for your jeans to fit differently after even just a few weeks of great squats. Below is a tutorial, but working with a coach who knows anatomy and how to squat is a great idea:

Two of the best squat variations to help you activate your glutes are goblet squats and hack squats. If you really focus on driving through your heels though and engaging your backside, you’ll be getting that beautiful butt.

• • Goblet Squats: To do a goblet squat, you need properly functioning and engaged glutes to absorb eccentric loading, extend the hips, and help the knees track properly over the toes. Yes, it may look a bit silly, but believe me when I say grabbing a heavy dumbbell or kettlebell and dropping it low isn’t easy. Goblet squats can be a great warm up for your barbell squats, remind you of form, and get your booty in gear. (This guy in the photo/video goes low – only go as far as is comfortable for you. I am for 90 degrees.)
  • Reverse Hack Squats: This exercises requires a lot of core strength and you won’t be able to lift as much as you would on something like a leg press. Take a wide stance with your toes angled out and facing the back of the hack squat machine. Your shoulders will be more towards the front of the pads, so you’re leaning slightly forward. Put all your weight in your heels as you squat and drive through them upward, getting those glutes firing.

Walking Dumbbell Lunges

Lunges are in my top 3 exercises for a bubble butt (all variations!). Lunges will work your adductor magnus (a hip muscle located on the medial side of your thigh) and lower glutes HARD. Lunges also require you to focus on stability and balance. Make sure when you’re doing these that your knee isn’t pressing forward over your toes or buckling inward.

Barbell Lunges: This is essentially the same movement, but done in a squat rack and the weight you’re moving is distributed differently. You can also do these as walking barbell lunges, but prepare to be worked and gasping for air at the end of each set (granted you’re lifting heavy enough).

Reverse Lunges: To do reverse lunges, grab a barbell or some dumbbells. Then, take a step backwards with one foot and lunge down until your knee is slightly above the floor. Your opposite quad should be parallel to the ground. Press through your heel and glutes, and ascend back up to starting position while maintaining control and balance. Repeat a full set with one side and then switch.

Stability Ball Hip Extension

I do these in PT and they are rough – especially for someone with a weak backside due to injury. To do a hip extension with a stability ball, lie on your back with your arms at your sides and your palms pressed into the floor. Rest your heels or calves on top of a stability ball, then raise your hips from the floor so that your body is in a straight line. Pause at the top, glutes engaged, before lowering towards the ground. Between each rep, do not let your hips touch the ground and instead pause at the bottom before driving your hips back up.

Take it to the next level with…

Stability Ball Hamstring Curls:

Now that you have the hip extension down, let’s make it a bit more challenging by adding in hamstring curls. Begin in the same position and once you’ve raised your hips to form a line, engage your abs and squeeze your glutes as you bend your knees and use your hamstrings to roll the ball towards your body. Hold for one count before rolling the ball back to the start. Don’t lower your hips down, but instead repeat the rolling motion for reps.

This video will show you how to get into both and how to complete the stability ball hamstring curl.

Glute Kickbacks

Glute kickbacks will really get those glutes engaged! To start, get into tabletop position, with wrists aligned under shoulders and your knees under your hips. Keeping your core engaged and your back flat, lift your one leg parallel to the floor, with knee bent, foot flexed. Return to starting position and repeat for reps before switching sides.

Cable Glute Kickback: Hook an ankle cuff to a low cable pulley and then attach the cuff to your ankle. Facing the weights from a short distance, grasp the frame or handles for support. While keeping your knees and hips slightly bent and your abs engaged, slowly contract your glutes to kick one leg back as high as it will comfortably go. At full extension, squeeze your glutes for a second then slowly bring your working leg forward. Repeat for reps and switch!

Stepmill Glute Kickback: Love the stepmill? I figure the response is 50/50 here. I have to be ready for it because it kicks my butt into gear every time. Next time you’re on a stepmill, try adding in a glute kickback. Alternate steps as you work and with each step, as you extend your planted leg, kickback your opposing leg into a glute kickback position. Bring it forward and step, switching planted and moving legs.

Bench Step-Ups

Simple, straight-forward, and a great way to engage your backside. With a bench in front of you, and focusing on keeping your hips level, step one foot on to the bench by extending the hip and the knee of your right leg. If a bench is too soft and you feel unstable, use a box. Now, drive through your heel of the foot on the platform to lift the rest of your body up and place your other foot on the platform as well. Step down by flexing the hip and knee of your leg. You can use dumbbells or a barbell to make this move even more challenging.

The Fire Hydrant

Similar to the donkey kicks, you will want to begin this exercise in Table Top – on all fours with proper alignment of your shoulders and hips, with a flat back. From this position, raise one leg out to the side, parallel to the ground with the knee still bent. Maintain for a second and slowly return to the initial position. Repeat for reps and switch. Be careful not to raise your leg to high and try to avoid an arch or shift in your back or balance.

Resistance Band Side Steps

This is another exercise that I do in physical therapy that I loathe. Grab a mini resistance band (like these latex Perform Better resistance bands) or a roll. If you need to cut the band or tie it off, a good way to measure is to wrap it around your ankles while you stand or sit with your feet shoulder-width apart.

Make sure it’s just tight enough so that if you move a leg out to one side or the front/back, you feel a pull that’s challenging. With a cut and tied band around your waist, lower yourself into a half squat and do slow side shuffles for a lap or two down the hallway. Stay in the half squat and you’ll really feel your hips and glutes working.

Work these moves into your workout routine and you will have glorious glutes in no time. Getting a big, muscular booty is more than just aesthetics. Strong glutes and hips means more stability when you run, do plyometrics, and play sports. It also means you’re reducing your risk of knee injury and bettering your body for the long run. Lifting weights and working on developing your strength should be about more than how you look – it’s about your health and your future.

Ready to build a bubble butt? What are your favorite glute exercises?