7 Bubble Butt Exercises For A Firmer, Bigger Bum

Exercise Form, Fitness, Lower Body Workouts, Strength Workouts, Workouts

By: Chris Freytag, CPT // October 24, 2023


Bubble butts and booty trends may come and go, but a firm lifted rear end never goes out of style. Use these bubble butt exercises to give your bum the makeover it deserves!

Bubble butts may have started as a trend, but strong glutes are important for your overall health. The glutes are the largest muscle group in your body and these muscles play a crucial role in supporting your body and enabling various movements.

These seven big bubble butt exercises can help you to strengthen your buns and promote good posture, better mobility and stabilize your hips. Who knew booty exercises could have such a lasting impact!

The best part? All of the exercises in this bubble butt workout use different movements and can be done right at home, or wherever you happen to be.

These are bodyweight exercises.  All you need is this list of exercises and the will to be consistent and you’ll get one step closer to a better butt!

In this article, we’ll explain how the glute muscles work, why strong glutes are essential, and how to achieve that toned and lifted big bubble butt with the best glute exercises not over-the-top medical procedures.

(Yep, butt implants surgeries are one of the most common plastic surgery procedures around…and unnecessary!)

Working out your glutes can be aesthetic AND athletic. Trust us, you’ll love your new stronger butt, and the rest of your body will thank you too.

Muscles That Give You A Firmer Butt

How to get a bubble butt starts with understanding the mechanics of your powerful butt muscles. When you think of toning your butt, you may picture the actual butt cheek itself, but there are a few different muscles responsible for creating a firm, lifted appearance.

Glute strength can help reduce hip pain and knee pain and protect your back from injury; it also improves your athletic performance in nearly any workout. This important muscle group plays in important role in your general health.

Three muscles make up your rear:

Gluteus Maximus: This is the largest and most powerful muscle in the human body. It is responsible for the movement of the hip and thigh. When you stand up from a sitting position, climb stairs, or run, your gluteus maximus is actively engaged. It helps in extending (moving your leg behind you) and externally rotating your hip.

Gluteus Medius: This muscle is situated on the outer surface of the pelvis. It assists in hip abduction, which is the movement of the thigh away from the midline of the body. The gluteus medius also provides stability to the pelvis during activities like walking, running, and standing on one leg.

Gluteus Minimus: The gluteus minimus is the smallest of the three gluteal muscles and lies beneath the gluteus medius. It also aids in hip abduction and internal rotation of the hip joint.

Your hamstrings also extend up towards your gluteal muscles, making them a vital muscle to include when considering bubble butt exercises.

Hamstrings are a frequently overlooked muscle, but you need strong hamstrings to not only lower risk of injury to your hips but also create a lean, tight rear end.

Why Glute Strength Matters

Woman doing a squat

All talk of bubble butts aside, glute strength is important for overall strength and fitness. Your glutes are the largest muscle in your body, and they’re crucial for so many different movements concerning your hips and thighs.

Here are three reasons you need to strengthen your glutes in order to get a stronger butt with bubble butt exercises:

Improves Your Posture

Most of us sit for long periods of time for work, and this causes the glute muscles to “turn off,” so to speak.

When our glutes aren’t firing effectively, our hip flexors tighten and shorten, which not only increases the chances for injuries to our hips and knees but can cause what’s known as “postural deviations” such as slouching.

Strong, activated glute muscles in our lower body prevent this from happening and and are a great way to keep our postural alignment upright and healthy. 

If you’re stuck at a desk all day, you can also incorporate an under desk walking pad to get more movement into your day!

Reduces Hip, Back, and Knee Pain

Strong glutes stabilize your pelvis and help protect your hips from injury. Since these muscles work together, strong glutes also help ease lower back pain.

When your pelvis is stable, it also takes the pressure off your knees and ankles, which can overcompensate otherwise. All around, strong glutes lead to a pain-free body, and bubble butt exercises can help get you there!

Improves Athletic Performance

Strong glutes are crucial to athleticism: they boost your overall mobility,  speed, and overall daily movement. The glutes are responsible for powerful movements such as standing up, climbing, and running. 

Especially if you’re a runner, strong glutes help propel you farther and faster, not to mention they reduce the impact your feet have to take every time they strike the ground.

The best exercises for a bigger butt are more than aesthetic – they’re athletic!

Can You Get A Bubble Butt At Home?

Bubble butt exercises are totally doable at home. In fact, you can do this entire exercise routine just about anywhere. 

All of the booty exercises I recommend use bodyweight.  That’s right, all you need to build a bigger butt is your own muscle strength!

Find a comfortable spot in your home gym, living room, bedroom, or even at your hotel when traveling. 

If you prefer to add extra resistance to your bodyweight exercises for even stronger glutes, check out my favorite picks for at home gym equipment.

The good news is, the only thing standing in the way of you and a curvy booty is a little dedication and the bubble butt workout below.

The Best Bubble Butt Exercises

Now that we understand why glute muscles are so important, let’s dive into the most effective exercises for a curvy, round butt.

Squats are known for their explosive power for building beautiful backsides.  We’ve also added plyometric movements to this workout.

Plyometrics (aka jumping movements) make a huge difference in building muscle growth quickly.

You can incorporate these following exercises into your existing workouts, or do them all together for one killer, butt-kicking workout!

If you do them all together as a bubble butt exercises program, perform 8-10 repetitions of each movement. These moves are all bodyweight except for the resistance band butt blaster—but this move can be modified without the resistance band, too.

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7 Exercises To Get Round Glutes and A Firmer Buttocks

Basic Squat

The basic squat is an effective lower body move that strengthens all leg muscles including glutes, quads, hamstrings, and calves. You can stick to bodyweight at first, and add additional resistance as you build muscle strength.

How To Do A Basic Squat

  • Stand tall with your feet hip-distance apart. Your hips, knees, and toes should all be facing forward.
  • Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

Skaters

Skaters are a cardiovascular exercise where you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. The strengthening part of this exercise is mostly focused on quads and glutes and is a great bubble butt exercise.

However, an added benefit to this move is a strengthening of your medial glute- or the outer thigh. 

How To Do Skaters

  • Start with your legs slightly wider than shoulder-distance apart and arms at the sides.
  • Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
  • Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion—arms alternate as you switch sides like a speed skater.

Squat Jumps

Squat jumps are a powerful, plyometric exercise that strengthens your entire lower body and increases your heart rate for a significant calorie burn. This exercise targets your quads, hamstrings, glutes and calves while also toning the ab and back muscles.

How To Do Squat Jumps

  • Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
  • Jump straight up and swing arms overhead. Return to squat.

Resistance Band Butt Blaster

The resistance band butt blaster is a unique way to strengthen your glutes without having to do any squats or lunges or even put body weight on your knees.

The resistance band provides a unique opportunity to find new ways to complete exercises that might otherwise be impossible. It’s a great bubble butt exercise!

How To Do Resistance Band Butt Blasters

  • Kneel on the floor and wrap band under the right foot, and place hands down under shoulders holding handles against the floor.
  • Lift right knee off the floor slightly and push the right foot back to extend leg straight against the band, squeezing your glute.
  • Release slowly, bringing the knee back into a bent position. Continue for desired reps and switch feet.

Note: You don’t have to use a resistance band if you don’t have one; it can easily be modified as bodyweight-only.

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Glute Bridges

The glute bridge is a simple exercise with powerful results. It helps you build strength, improve posture, and sculpt a toned, firm posterior.

How To Do Glute Bridges

  • Lie on back with bent knees hip-distance apart, and feet flat on mat stacked under the knees.
  • Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold, squeezing tight, and return to the mat with control. Repeat for the desired number of reps.

Plié Squats

plié squat is one of the best bubble butt exercises that strengthens the legs, glutes, and calves and increases the range of motion in your hips. They are sometimes referred to as a sumo squats, since the toes are turned outwards in a wide stance position.

This lower body move targets the thighs (toning the inner thighs,) hamstrings, and glutes (the strongest and most powerful muscles in your butt.)

How To Do Plié Squats

  • Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle.
  • Bend knees and lower your torso, keeping your back straight and abs tight.
  • Squeeze your glutes and come to a standing position.

Cross Behind Lunges

The cross behind lunge is a great version of a lunge that focuses on strengthening your glutes, quads, hamstrings and calves. It lets you sink into a deep range of motion to really shape your booty and sculpt your thighs, and can be done with bodyweight alone, or added weight.

Bonus! They’re low impact and a great way to get an awesome rear end.

How To Do Cross Behind Lunges

  • Begin standing with your feet hip-distance apart.
  • Transfer your body weight onto your left leg and cross your right foot behind your left leg keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight, and chest lifted to keep your weight in the front leg. Step back to the start position and repeat on the other side.

You don’t have to visit a plastic surgeon to get a bigger butt. Use these bubble butt exercises to help get a tone, firmed and lifted bubble butt, plus improve the rest of your health too! 

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    8 Comments


    on Reply

    Thank you guys for working for the community and helping us and giving people advice.


    on Reply

    These are turning my life around! I have always been terrible at exercising due to childhood stuff and being bodyshamed and forced on diets my whole life by my mother. I'm comfortable with my body today but have never been happy at all with my butt. I luckily found this article right when I was ready to exercise just for me. And not to lose weight, just to shape myself in a way I am comfortable with. I have only been at this for less than 2 weeks, and I kid you not, both me and my wife can already see the difference taking shape! It's early still, so it's subtle. But for me, I definitely see the difference already. I have been sticking to this regimen religiously every 2nd day with a 30 minute walk everyday. Eating healthier foods at more consistent times throughout the day has now just come naturally! As I would HATE to hinder the work I've been doing! Now I find I'm waking up easier in the mornings, I'm sleeping better at night, my posture can remain upright all day (never happened in my life before this! Would always naturally slump by midday because my back couldn't handle the weight of my frame), and I have WAY more energy and motivation to do things throughout the day. An added bonus, is that I struggle with depression and anxiety, but I find those symptoms nearly non existent since getting into this routine. All this because I wanted to have a sexy bum!? Unreal! I have definitely caught the fitness bug finally. I totally understand how it is addicting now, and I never understood how that was possible before. So I'm not joking one bit when I say this changed my life! Thanks so much!


    on Reply

    Awesome, informative content. Thanks!


    on Reply

    Honestly, I always try to start doing these because I genuinely want a change but then I end up never following through :/ This time I think I’m going to be very strict on myself. One like=one day of motivation...so help me out.


    on Reply

    Thank you for sharing this article. I really liked the information about the Glute muscles breakdown. I always thought that my butt consists just with one muscle lol :) Also, I recently started 30 Days Big Booty Challenge here: https://shinyhealthyyou.com/how-to-get-a-bubble-butt-in-1-month/ . I'll definitely add some exercises outlined in your article to my booty challenge to make it GROW! Thanks again!


    on Reply

    Thanks for sharing these butt exercises. Great content.


    on Reply

    Hi Chris, I used to take a lot of your classes at Lifetime in Plymouth when we lived there and always appreciated your positive motivation. I'm an avid exerciser, and regularly get your emails, and consistently read them. I love the detail, the explanations, the recipes and constant encouragement you provide. Thank you for everything Chris. Beth Horner


      on Reply

      Aww, Beth - thank you so much for your sweet words!! We're so glad to have you as part of this community!



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