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The Best Exercises for Lifting the Butt

By Steve Smith

There are many great exercises that can really lift and shape the butt. These exercises work the glutes (butt muscles) to tone and tighten this area. This gives shape to the buttocks, lifting saggy muscle and removing sagging flab. The result is a perkier set of buns and the ability to fit into those old jeans. The exercises should be performed with sufficient weight to make them strenuous but not so heavy that you can't do more than 10 at a time.


The lunge is one exercise designed to lift your butt cheeks. It is performed by standing straight with good posture, and then stepping forward with one leg. As you step forward, bend your rear leg until the knee almost touches the ground. Then stand up again and repeat using the other leg to step forward. Perform this exercise while holding small barbells that weigh about five pounds then step them up. Do these exercises quickly and in large numbers of 10 to 20 reps, or until your legs and butt are very fatigued.

Leg Presses

Leg presses work and shape your butt by flexing the glutes. The best way to lift the butt is to invert the leg press on a machine. Laying on your back with your legs higher than your shoulders press out a number of fast reps on a low weight. This will work your lower glutes and tighten the bottom of your bottom. The result is lift in your butt section.

Leg Extensions

Leg extensions will really firm and tighten the entire glute because they isolate the muscle almost exclusively. Unlike squats or leg presses your quadriceps take none of the strain of the exercise. To perform these, lay on your hands and knees on a workout bench or mat on the floor. Extend one leg out and behind you and then upwards with a quick but smooth motion. As you progress, add small ankle weights until your butt muscles are fatigued after a set of 15 to 20.

Exercise Ball Leg Lifts

Another great butt tightener is the exercise ball lift. This involves laying prone on top of an exercise ball so your waist is in contact with the tip of the ball. Grasp the bottom of an exercise bench for leverage and then flex both of your butt cheeks and bring your legs up and behind you. Hold this position for as long as you can then repeat four or five times. Add weight if this exercise becomes too easy.

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