No More Squats: 9 Killer Butt Workouts to Lift and Firm Your Glutes at Home

Squats aren’t required to grow your butt bigger and higher. Here are no squat butt workouts that target your gluteus and supporting muscles with just bodyweight. They focus on hip extension, abduction, external rotation and unilateral movements. Exactly what science says best lifts and sculpts your butt.

No squats needed — These 9 butt workouts are surefire booty builders. Get started right now! Consistency with these moves will help you gain that higher, firmer rounder glute you’ve been wanting.

Build Rounder & Tighter Glutes: 9 Butt Workouts That Work

1. Standing Hip Extension

Targets: Gluteus maximus, hamstrings, hip abductors

How to Do It:

1. Stand tall with feet hip-width apart, core braced, right arm extended forward/up for balance.
2. Hinge slightly at hips, keep back flat.
3. Extend right leg straight back (toes pointed), knee soft.
4. Lift right leg 12–18 inches (squeeze right glute hard at top).
5. Hold 1–2 seconds, then lower with control.
6. Do 15 reps with leg straight back.
7. Then 15 reps with knee turned slightly outward (same height).
8. Switch legs.
9. Reps: 15 straight + 15 turned-out per leg × 3 sets

Why It Works: This exercise provides pure glute isolation with maximum hip extension, making it one of the best moves for lifting the butt and building that upper glute shelf. The single-leg version also corrects imbalances and increases activation.

2. Fire hydrant

Targets: Gluteus medius, minimus, abductors

How to Do It:

1. Start on all fours — hands under shoulders, knees under hips, back flat.
2. Keep right knee bent 90°, foot flexed.
3. Exhale — lift right leg out to the side (thigh parallel to floor or higher).
4. Squeeze right glute/hip at top — hold 1 second.
5. Inhale — lower knee slowly (don’t touch floor).
6. Repeat, then switch sides.
7. Reps: 15–20 per leg × 3 sets

Why It Works: This classic move targets the gluteus medius, the muscle that gives the glutes width and roundness and creates a lifted appearance from behind. Although it’s low-impact, it creates a significant burn and shapes the upper and outer glutes.

3. Donkey Kick

Targets: Gluteus maximus, medius

How to Do It:

1. Start on all fours — hands under shoulders, knees under hips, core braced.
2. Keep right knee bent 90°, foot flexed (heel up).
3. Exhale — lift right leg straight up toward ceiling (thigh parallel or higher).
4. Squeeze glute hard at top — hold 1–2 seconds.
5. Inhale — lower slowly (almost to floor, don’t touch — keep tension).
6. Repeat, then switch legs.
7. Reps: 30 per leg × 3 sets (or 20–25 if using added resistance)

Why It Works: This is a pure hip extension with peak contraction at the top, one of the moves with the highest glute activation (EMG studies love it). It builds the upper glute shelf, rounds the backside, and produces huge results for beginners.

4. Resistance Kickback (Band or Bodyweight)

Targets: Gluteus maximus, hamstrings

How to Do It:

1. Start on all fours or standing (band around ankles or one foot).
2. Keep core braced, back flat.
3. Exhale — extend right leg straight back (foot flexed), squeeze glute hard at top.
4. Hold 1 second — max contraction.
5. Inhale — lower slowly with control.
6. Repeat, then switch legs.
7. Reps: 15 per leg × 3 sets

Why It Works: It adds resistance directly to hip extension, which maximizes gluteus maximus activation. It builds lift and roundness and is one of the fastest ways to achieve a higher, firmer butt with consistent training.

5. Plank Leg Lift

Targets: Glutes, core, lower abs, shoulders

How to Do It:

1. Start in forearm plank — elbows under shoulders, body straight, core/glutes tight.
2. Exhale — lift right leg 6–12 inches (squeeze right glute hard).
3. Hold 1–2 seconds at top.
4. Inhale — lower slowly with control.
5. Alternate legs.
6. Reps: 15 per leg × 3 sets

Why It Works: Adding leg lifts to a plank increases activation of the gluteus maximus and medius while maintaining constant core tension. This exercise lifts the buttocks, tightens the lower abdomen, and builds full-body stability, resulting in a toned, lifted appearance.

6. Leg Raise (Prone or Supine Variation)

Targets: Gluteus maximus, medius, hamstrings

How to Do It:

1. Lie face down, arms folded or extended forward, legs straight.
2. Engage core — press hips into floor.
3. Exhale — lift right leg straight up 6–12 inches (squeeze glute hard).
4. Hold 1–2 seconds at top.
5. Inhale — lower slowly.
6. Repeat, then switch legs.
7. Reps: 15–20 per leg × 3 sets

Why It Works: Prone leg raises target the glutes by extending the hips. They build the upper glutes, round the backside, and tone the backs of the legs, creating a balanced, lifted appearance.

7. Reverse Plank Hip Lift

Targets: Glutes, hamstrings, core, triceps, lower back

How to Do It:

1. Sit on floor, legs extended, hands behind you (fingers pointing toward feet).
2. Lift hips into reverse plank — body straight from head to heels.
3. Exhale — lift hips higher (squeeze glutes hard).
4. Hold 1–2 seconds at top.
5. Inhale — lower hips slowly (stop just above floor).
6. Reps: 15 × 3 sets

Why It Works: The reverse plank with hip lift creates intense glute activation through hip extension and posterior chain strength. It lifts the buttocks, tightens the core, improves posture, and tones the back of the body, resulting in a complete, lifted look.

8. Bent Knee Lateral Leg Raises

Targets: Gluteus medius, minimus, abductors

How to Do It:

1. Start on all fours — hands under shoulders, knees under hips, back flat.
2. Keep right knee bent 90°, foot flexed.
3. Exhale — lift right leg out to the side (thigh parallel to floor or higher).
4. Squeeze right glute/hip at top — hold 1 second.
5. Inhale — lower knee slowly (don’t touch floor).
6. Repeat, then switch sides.
7. Reps: 15 per leg × 3 sets

Why It Works: This bent-knee variation targets the glutes even more, building hip width and rounding the backside for a lifted look from behind. It’s easy to do at home with just bodyweight, and it creates a significant burn in the upper and outer glutes.

9. Glute Bridge (Basic & Variations)

Targets: Gluteus maximus, hamstrings, hip muscles, lower back

How to Do It:

1. Lie on your back with knees bent and feet hip-width apart, heels close to glutes.
2. Arms by sides (palms down) or across chest.
3. Engage core — press lower back flat.
4. Exhale — drive through heels, squeeze glutes hard, lift hips until body forms straight line from shoulders to knees.
5. Hold top 2 counts (max glute squeeze).
6. Inhale — lower slowly with control (stop just above floor — keep tension).

Reps (Basic): 30 × 3 sets

Why It Works: Glute bridge are one of the highest glute-activation exercises — they lift and shape the backside, strengthen the posterior chain, engage lower abs for stability, improve posture (reduces anterior pelvic tilt that pushes belly out), and are very joint-friendly. The glute bridge is particularly beneficial for individuals who spend extended periods sitting at a desk, as it fortifies the spine and enhances posture.

Also, remember to eat a well-balanced diet containing high-protein and healthy fats to help build muscle.

Last Updated: March 2026 – Completely Rewritten