The 3 Exercises That Can Lead To A Better Bottom

And no gym visits are required.

Published January 09, 2026

Jade Schulz

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These days, we’re working our butts on, not off. We want bigger, fuller bottoms to cushion our falls, to fill out our jeans and to stabilize our hips, core and back. Your glute muscles are the largest in your body, and they’re also the most important. Got back pain? Having trouble going from sitting to standing? Do your joints hurt? These are all signs that you need to work on your bottom. Strong glutes don’t just look good — they’re essential for posture, balance and injury prevention. They power your walk, protect your knees and keep your lower back from overcompensating. Whether you’re climbing stairs, lifting groceries or simply getting up, your glutes are at work. Neglect them, and you’re setting yourself up for pain and weakness. Good news: You don’t need a gym to strengthen them. A few focused moves done consistently can build strength, reduce discomfort and improve your daily well-being. Here are the top three glute exercises.

Barbell hip thrusts

These are fantastic for isolating and maximizing glute contraction, says Jason Kozma, a personal trainer in Los Angeles. Since your glutes are most active at full hip extension, this exercise builds roundness and lift that squats and deadlifts alone can’t match.

Instructions

With your upper back against a bench and a barbell or heavy weight across your hips, plant your feet shoulder-width apart. Drive your hips upward until your body forms a straight line from your shoulders to your knees. Hold and squeeze your glutes for two to three seconds, then lower slowly. If you don’t have a bench, you can do this from the floor. Lie on your back and raise your glutes so there’s a slant from the top of your knees to your head.

Reps

Do four sets of eight to 10 reps with a heavy weight, then one to two lighter sets of 12 to 15 for pumping and shaping.

Wide-stance barbell squats

With your toes slightly turned out and your knees tracking, stand with your legs wider than your shoulders. This emphasizes the glutes and hips more than a narrow squat. It also allows you to sit deeper into the movement, stretching the glutes under a heavy load. Varying the pace — also called time under tension — builds dense, powerful glutes along with overall leg mass, Kozma says.

Instructions

Hold a heavy weight or barbell at your chest, brace your core and sit back into a squat, lowering until your hips are at or just below parallel. Drive back up quickly by pushing through your heels and squeezing your glutes.

Reps

Do four to five sets of six to eight heavy reps. Alternatively, you could do three to four sets of 10 to 12 reps with a moderate weight. You know you’re at the right weight when you can’t possibly do extra reps.

Romanian deadlifts, a.k.a RDLs

The RDLs complement squats by targeting the glutes in a stretched position, which builds thickness and strength in the posterior chain, Kozma says. This hip-hinge movement also improves balance, posture and explosiveness. Bonus: There’s some sneaky core work in these, too.

Instructions

Hold a barbell or dumbbells in front of your thighs. With your knees slightly bent, hinge at the hips and lower the weight down your legs until you feel a deep stretch in your hamstrings and glutes. Think of the movement as closing the door behind you with your bottom, rather than simply lowering your weights down your legs. Maintain a neutral spine and keep your chest open. Drive your hips forward without arching your back to return to a standing position. Squeeze your glutes hard at the top.

Reps

Four sets of six to eight heavy reps or three sets of 10 to 12 reps with a three to four second lowering phase.

What exercise do YOU try to do on a regular basis? Let us know in the comments below.

Danielle Braff is a Chicago-based writer who knows how to find the heart (and humor) in everyday life. When she’s not reporting or crafting smart, relatable stories, she’s juggling life with her husband, two daughters, two cats, and one very lucky dog. A devoted traveler, lifelong reader, and unapologetic ice-cream enthusiast, Danielle brings curiosity, empathy, and joy to everything she writes. Discover more of her work at www.Daniellebraff.com.