You can have the firm, round,sexy bubble butt you’ve always wanted without hitting the gym or going under the knife. These 7 At Home Bubble Butt Workout will tone, lift, and sculpt your buttocks into submission when done consistently.
Almost every woman (and lots of men) wants a firmer, rounder, lifted booty – you know the one we’re talking about. The type of booty that looks awesome in a swimsuit. Great in skinny jeans. Or makes those leggings look amazing… or even just looks good naked walking down the street.
Having a flat or saggy butt doesn’t have to be your destiny. You can create your own Kim Kardashian bubble butt at home without a gym, machines or bulky equipment.
The 7 Best Bubble Butt Workout For a Rounder Booty
An incredible bubble butt workout program is being done by you! This routine will lift, round and sculpt your glutes, helping you to achieve your desired shape.
1. Curtsy Lunges
Muscles Targeted: Gluteus maximus, gluteus medius (side butt), quadriceps, hamstrings, adductors (inner thighs), core
How to do it step by step:
- Stand tall — feet hip-width apart, core engaged, chest up, shoulders back, hands on hips or relaxed by sides.
- Choose your supporting leg (e.g., right leg stays planted).
- Step your left leg back and behind your right leg — cross it diagonally behind like a curtsy bow.
- Bend both knees — lower until right thigh is nearly parallel to the floor (back/left knee hovers just above ground).
- Keep front (right) knee tracking over toes — do not let it cave inward or go past toes.
- Keep torso upright — chest proud, core tight, no leaning forward.
- Drive through right heel → push powerfully back up to standing — squeeze right glute hard at the top.
- Repeat on the same leg for all reps, then switch sides (right leg steps back).
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Reps/Sets: 2–3 sets of 15 repetitions per side
Tip: Keep your torso completely upright and avoid leaning forward or twisting. Squeeze your glutes as hard as you can at the top to maximise the contraction. Breathe out on the way up. If you struggle to keep your balance, lightly touch a wall or chair for support.
Why it works: Diagonal steps offer a unique approach to gluteal training, targeting the gluteus medius (the side butt muscle) from a different angle compared to traditional lunges. This results in a lifted, rounded appearance from all angles, while also tightening the inner thighs and enhancing hip stability.
2. Kettlebell Squats
Muscles Targeted: Gluteus maximus, quadriceps, hamstrings, adductors, core
How to do it step by step:
- Stand with feet wider than shoulder-width — toes turned out slightly (~30° for better glute activation).
- Hold a kettlebell (or two heavy water bottles) at chest level (goblet style) — elbows down, chest up (or use bodyweight with hands on hips).
- Engage core — chest up, shoulders back, tailbone slightly tucked (neutral spine).
- Push hips back and bend knees — lower until thighs are parallel to floor (or as low as mobility allows without rounding back).
- Keep knees tracking over toes — push them outward (don’t let them cave in).
- Drive through heels → squeeze glutes hard to stand back up tall.
- Exhale on the way up, inhale on the way down.
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Reps/Sets: 2–3 sets of 15 repetitions
Tip: Go as low as is comfortable without rounding your back and keep your chest proud. Squeeze your glutes hard at the top — don’t just stand there passively. Breathe out on the way up to strengthen the contraction of your glutes.
Why it works: When it comes to building overall glute size and strength, deep squats are one of the best compound moves. The deeper you go (safely), the more your glutes will be activated. The wide stance and turned-out toes emphasise the gluteus medius and maximus, creating a rounded, lifted ‘bubble butt’ shape.
3. Deadlift
Muscles Targeted: Gluteus maximus, hamstrings, lower back (erectors), core
How to do it step by step:
- Stand tall — feet hip-width apart, soft knees (slight bend), core engaged, chest up, shoulders back.
- Hold a kettlebell, dumbbells, or water bottles in front of thighs — palms facing body (or use bodyweight with hands on hips).
- Keep back completely flat/neutral — hinge at hips, push butt straight back (imagine closing a door with your butt).
- Lower weight toward floor — keep it close to legs, stop when you feel a strong stretch in hamstrings (usually mid-shin level — don’t round back).
- Squeeze glutes hard → drive hips forward powerfully to stand tall — lock out hips at top (full extension).
- Keep weight close to legs the entire time — do not round back or jerk.
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Reps/Sets: 2–3 sets of 15 repetitions
Why it works: The hip hinge pattern is the number one movement for achieving a rounded, lifted buttocks. It targets the posterior chain (glutes and hamstrings) to maximise shape, strength and lift. Good technique also strengthens the stabilisers in the lower back and improves posture.
4. High Knees with Glute Squeeze
Muscles Targeted: Gluteus maximus & medius, hip flexors, quads, calves, core
How to do it step by step:
- Stand tall — feet hip-width apart, core engaged, chest up, shoulders relaxed.
- Drive your right knee up toward your chest as high as possible (aim for hip height or higher).
- At the top, squeeze your right glute hard — hold the contraction for a split second (focus on the squeeze).
- Lower right leg with control and immediately drive left knee up.
- Squeeze left glute hard at the top.
- Alternate legs quickly — stay on the balls of your feet, pump arms naturally for rhythm.
- Keep torso upright — no leaning forward or backward.
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Reps/Sets: 2–3 sets of 25 repetitions per leg (or 50 total alternating)
Tip: Keep your core tight and your torso upright throughout the exercise. Each time you elevate a knee or contract your gluteal muscles, exhale. Focus on contracting your glutes — that’s where the lift happens. Don’t be sloppy — be quick!
Why it works: This dynamic move adds explosive glute activation to a cardio exercise — teaching you to squeeze the glutes with every step, which builds lift and power while burning calories and improving hip extension. It also wakes up the core and improves coordination.
5. Single-Leg Glute Plank
Muscles Targeted: Gluteus maximus & medius, hamstrings, core (transverse abdominis), shoulders, lower back (erectors)
How to do it step by step:
- Start in a high plank position — hands directly under shoulders, body in a straight line from head to heels, core and glutes tight (no sagging hips).
- Engage core strongly — keep hips level and stable (no rotation or dipping).
- Lift your right leg straight up toward the ceiling — toes pointed or flexed (keep leg straight or very slight bend if needed).
- Squeeze right glute hard — hold leg elevated for 2 seconds at the top (feel the glute contraction).
- Lower right leg slowly — stop just before it touches the floor (maintain tension).
- Repeat on the same leg for all reps, then switch to left leg.
- Maintain perfect plank alignment the entire time — no rotation, hip drop, or sagging.
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Reps/Sets: 2–3 sets of 15 repetitions per leg
Tip: Keep your hips square and avoid dipping or rotating them when you lift your leg. Exhale as you lift or squeeze for a stronger contraction of the glutes. If you struggle to keep your balance, either widen your stance or drop to your forearms. Beginners should only lift their leg a few inches at first.
Why it works: This exercise combines plank-level core stability with targeted glute activation to create a lifted, rounded butt while strengthening the entire posterior chain (glutes, hamstrings and lower back) and enhancing hip extension power. The single-leg version maximises glute activation on each side and corrects imbalances to create a symmetrical shape.
6. Single-Leg Glute Bridges
Muscles Targeted: Gluteus maximus (primary), hamstrings, core stabilizers (transverse abdominis), lower back (erectors)
How to do it step by step:
- Lie on your back — knees bent, feet flat on floor hip-width apart (heels close to glutes).
- Extend your right leg straight toward the ceiling (or keep knee bent if easier).
- Engage core — press lower back lightly into the floor.
- Drive through the heel of your left (grounded) foot → lift hips as high as possible.
- At the top, squeeze your left glute very hard — push pelvis slightly forward.
- Hold 1–2 seconds — keep hips level (no twisting or dropping).
- Lower hips slowly — stop just before they touch the floor.
- Complete all reps on one leg, then switch.
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Reps: 2–3 sets of 20 repetitions per leg
Why it works: This is one of the best isolation exercises for building round, lifted glutes. The single-leg version maximises activation per side, corrects imbalances and provides an intense glute squeeze to improve shape and strength.
7. Prone Glute Kickback
Muscles Targeted: Gluteus maximus, hamstrings, lower back (erectors), core
How to do it (step-by-step):
- Lie face down on a mat — legs together, arms bent, hands under chin or by sides (forehead resting on forearms).
- Squeeze abs — keep lower back neutral (no excessive arching).
- Lift upper body slightly off floor (chest hover) — optional for extra challenge.
- Squeeze glutes hard — lift both legs off floor (knees straight or slightly bent).
- Extend legs back — point toes, squeeze glutes at the top.
- Lower legs slowly — don’t let them fully rest on the floor.
- Repeat with constant tension — no swinging.
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Reps: 2–3 sets of 30 repetitions
Why it works: Intense glute and hamstring work in full extension builds lift and roundness, strengthens the posterior chain and improves hip power, all while engaging the core for stability. Working in the prone position effectively isolates the glutes and helps to smooth out lower-back folds.
If you want to get a better-looking bum, all you have to do is follow these seven simple bubble butt workout. You can do them at home and they will make your bum bigger, rounder and better heart shaped butt.
