Bum Workout for Women: 15 Workout Routines for a Round Butt

Total Shares 2K

One of the main reasons girls go to the gym and exercise is to get a nice and perky and round bum. But you can’t get the butt you want by having no idea where to start! It takes a lot of dedication, a strict workout routine, and a stricter diet to turn your lousy, flat butt into those firm and perky wonders famous celebrities have. The only thing left is to know what to do first and for that we got you covered.

We listed 15 of the best butt-specific exercises you can do. We made sure everyone gets the best of both worlds by including exercises with and without equipment. Any one of a combination of these butt workouts are guaranteed to get you that firm butt you’ve always wanted!

1. Donkey Kicks

How to do it:

  • Get on your hands and knees. Make sure wrists are aligned under shoulders and knees under hips.
  • Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed.
  • Return to starting position and repeat up to 20 times.
  • Switch sides.

2. Pivoting Curtsy Lunge

How to do it:

  • Stand with both feet hip-width apart.
  • Step one foot diagonally behind you like a 7 o’clock position.
  • Bend the knees in a lunge stance.
  • Lean your torso forward about 30 degrees.
  • Pulse up and down about 10 times.
  • Straighten the body and pivot 180 degrees so the first foot comes to the front.
  • Lower back into a lunge.

3. Goblet Squats

How to:

  • Start by holding a middleweight kettlebell close to your chest by the horns.
  • Pull your hips down between your legs until your hamstrings are on your calves. Make sure your chest and head are straight and facing forward. The back must be straight.
  • When you reach the bottom, pause and use your elbows to push the knees out.
  • Return to the starting position.

4. Kettlebell Front Squats

How to do it:

  • Start by putting the kettlebell/s into rack position. You may use the kettlebell clean to do this efficiently.
  • Stand tall. Tighten the core. Inhale.
  • Pull the hips down while maintaining a straight back. Chest and face must be straight and up. Back is straight at all times.
  • At the bottom, pause without losing air. Then go back to starting position. Exhale.
  • Rinse and repeat.

5. Clamshells

How to do it:

  • Lay on your side with both knees bent at a 45 degree angle.
  • Keep the heels together. The top knee must be in front of the bottom knee.
  • Rest head on hand. Squeeze the butt and lift the top knee enough to feel a squeeze.
  • Lower back down.
  • Hips must not move at all times.
  • Repeat with other leg.

6. Romanian Deadlifts

How to do it:

  • Grab a barbell in front of you using a pronated grip that’s slightly wider than shoulder width.
  • Slightly bend both knees, keep the shins vertical with the hips behind and back straight. This is the starting position.
  • Keep the back and arms straight throughout the exercise. Use your hips to lift the bar as you exhale.
  • Stand straight up then lower the bar by pushing the hips back. Remember to bend the knees slightly.
  • Rinse and repeat.

7. Barbell Back Squats

How to do it:

  • When you have the barbell on your back, step away from the rack.
  • Get your legs into position using a shoulder width medium stance. The toes are slightly pointed out. Maintain a facing position for your head at all times. The back must also be straight. This is the starting position.
  • Inhale before you start. Lower the bar slowly by bending the knees and hips. Do this while you maintain a straight posture. Make sure the head stays up. Lower until the angle between the upper leg and the calves is slightly less than 90 degrees.
  • Raise the bar as you exhale. Push the floor with the heel of the feet as you straighten the legs again and go back to the starting position.

8. Kettlebell Swings

How to do it:

  • Begin by placing a medium sized kettlebell in front of you.
  • Hinge at the hips and reach for the kettlebell with both hands.
  • Engage the shoulders by slightly twisting them inwards.
  • Inhale, brace the core, then hike pass the kettlebell between your legs while maintaining a straight back and slightly bent knees.
  • Keep head looking at the horizon to maintain neck and back alignment.
  • Using your hips, snap the kettlebell towards the front without using your arms. The arms only play the role of keeping the kettlebell from being thrown away. Exhale at the top of the swing.
  • Do not swing higher than chest height.
  • Rinse and repeat.

9. Abductor Squats

How to do it:

  • Stand with your feet shoulder-width apart
  • Slowly lower your body as if sitting on a chair. Keep your back straight and torso upright, your chest out and your knees pointed in the same direction as your toes. Do this while keeping the weight on your heels.
  • Pull yourself down until the thighs are parallel to the floor.
  • Push from the heels slowly while extending your legs and squeezing your glutes.
  • Straighten your legs while lifting the left leg out laterally to the left side while keeping it straight from hip to toe.
  • Lower the left leg.
  • Squat and repeat the same motions with the right leg.


10. Mountain Climbers

How to do it:

  • Get to the start of a push-up. Your neck, back, butt, and legs must trace a straight line. The spine must always be neutral.
  • Tighten your core and butt.
  • Lift one foot off the ground and drive the knee towards your chest. Tap the ground with the foot and go back to starting position.
  • Do the same with other leg.
  • Repeat as many as possible in under 10 minutes. If the form starts to break, stop.

11. 45 degree hyper/back raise

How to do it:

  • Put your thighs on the upper padding of the hyperextension apparatus. Hook the heels on the lip of the platform or just under the padded brace. Cross your arms in front of you or get them behind your head. This is the starting position.
  • Lower the body by bending at the hips until you achieve a fully flexed position. Extend the hips until the torso is parallel to the hips. Inhale as you perform the movement. Keep the back straight at all times.
  • In a slow, controlled movement, raise your torso to starting position as you exhale. Rinse and repeat.


12. Kettlebell Deadlift

How to do it:

  • Spread your legs slightly wider than shoulder width apart. Hinge over, not squat but hinge, as you pick up the kettlebell (if a pair of kettlebells, use one hand for each).
  • Inhale as you prepare to lift the kettlebell/s. This also keeps your core tight and your back straight. Snap the hips forward as you raise the kettlebells with the end point with you standing straight.
  • Lower the kettlebells back to starting position as you exhale. Rinse and repeat.


13. Body Squats

How to do it:

  • Stand with both feet shoulder width apart. You may opt to put your hands in front of you or behind your head. This is the starting position.
  • Begin the movement by flexing your knees and hips, sitting back with your hips.
  • Continue down as low as possible and quickly reverse the motion until you return to the starting position.
  • Remember to keep the head and chest up. Pushing your knees out also greatly improves this exercise.

14. Kettlebell Lunges

How to do it:

  • Rack the kettlebell to one side of your body (or both if using two kettlebells)
  • Step forward with one leg favoring the side with the kettlebell.
  • Squat down until the knee is just above the ground, the front leg must be forming a 90-degree angle between the calves and hamstrings.
  • Drive through the front heel to get the body back up to standing position.
  • Return front leg to starting position.
  • Repeat with other leg.

15. Barbell Hip Thrusts

How to do it:

  • Start by seating on the ground with a bench just behind you. Get a loaded barbell over your legs. For comfort purposes, use padding or the fat bar.
  • Have the bar roll over to you so it’s above your hips. Lean back against the bench. Make sure your shoulder blades are either on top or near the top.
  • Drive through your feet and extend the hips upward through the bar. Your own weight must be supported by feet and shoulder blades. Extend the hips as far as you can, then slowly go back to starting position. Rinse and repeat.


Whether you do one or more of these exercises, what matters is how you refine the movement with practice and proper form. This will prevent injury and make sure you rake in the benefits of each exercise. Proper training and coaching are the keys to a successful workout. These exercises not only works your butt to perfection but it also gets the rest of your body the kind of workout makes you look and feel sexier. If you can start now with any one of these exercises, you are one step closer to getting the kind of butt you want people to envy!


No Responses

Add Comment