Kim Kardashian Swears By These 5 Butt Workouts That Work

Kim Kardashian is famous for her sculpted, lifted glutes, and she’s open about the hard work she puts in to maintain them. She relies on targeted, glute-focused strength butt workouts training twice a week.

These Kim Kardashian butt workouts target the gluteus maximus (size and lift), the gluteus medius (side curves and shelf) and the supporting muscles (quads, hamstrings and core). She often uses moderate-to-heavy weights (9–18 kg dumbbells) and high repetition ranges with a controlled tempo — the key to achieving an iconic shape and building strength and roundness.

Kim Kardashian Butt Workouts That Work

1. Good Morning Lift (Hip Hinge)

This foundational hip-hinge movement wakes up the posterior chain. It also builds glute power and length. This is key for that lifted, rounded look.

How to Do It Step by Step:

1. Stand tall with feet shoulder-width apart, toes slightly turned out.
2. Place a barbell across your upper back/shoulders (or hold dumbbells at your sides/chest for a lighter version).
3. Brace your core (pull navel toward spine), keep chest up and gaze forward.
4. On an exhale, push hips back first while slightly bending the knees, hinging forward until your torso is nearly parallel to the floor (or as far as flexibility allows without rounding your back).
5. Keep a neutral spine — no rounding or overarching.
6. On an inhale, drive through your heels and squeeze your glutes hard to return to standing with full hip extension.
7. Use a slow tempo: 3–4 seconds lowering, 1–2 seconds rising.

Reps & Sets: 3–4 sets of 10–12 reps.

Why it works: The Good Morning is a hip hinge movement that places a lot of strain on the posterior chain. It stretches and strengthens the glutes and hamstrings while under tension, creating length and power in the glutes, which is key for achieving lift and roundness. Kim uses this as a foundational exercise to activate her glutes and improve hip mobility.

2. Lateral Squats with Resistance Band

This exercise is great for developing the outer ‘shelf’ and creating 3D roundness, which makes the glutes appear fuller from all angles.

How to Do It Step by Step:

1. Place a resistance band (loop) around your thighs, just above the knees.
2. Stand with feet parallel and shoulder-width apart (or slightly wider than hips).
3. On an exhale, push your hips back and bend your knees to lower into a partial squat position.
4. Take a big controlled step to the right side while staying low in the squat.
5. Push off your right foot to return to the center, keeping tension on the band.
6. Repeat the step to the left side.
7. Maintain constant outward pressure on the band — knees always pressing outward against resistance.

Reps & Sets: 3–4 sets of 12 reps per side. Kim often adds a dumbbell (around 18 kg) held in goblet position for extra resistance.

Why it works: Lateral (side) squats with a resistance band target the gluteus medius, the muscle responsible for creating an upper/side shelf and a rounder appearance. The resistance band provides constant abduction tension, forcing the gluteus medius to work harder. Kim uses this technique to build width and lift in the upper glutes, which is key to achieving that 3D, sculpted look.

3. Banded Kneeling Good Morning Thrusts

This kneeling variation involves a combination of a hip hinge and a powerful thrust, which provides an intense activation and isolation of the glutes.

How to Do It Step by Step:

1. Kneel on the floor with a resistance band looped around your thighs (just above the knees).
2. Place a barbell (or dumbbells) across your upper back/shoulders in a stable position.
3. Squeeze your shoulder blades together and engage your core to keep your spine neutral.
4. Sit your hips back toward your calves (allow knees to track slightly wide if the band permits).
5. On an exhale, drive your hips forward and upward in a strong thrust, fully extending the hips and squeezing your glutes hard at the top.
6. On an inhale, slowly lower your hips back down with control.
7. Repeat, keeping the movement focused on hip extension rather than using momentum.

Reps & Sets: 3–4 sets of 10–12 reps (Kim has used around 18 kg for added resistance).

Why it works: This kneeling variation of the ‘Good Morning’ exercise involves thrusting (hip extension) to activate the glutes more effectively. The band around the thighs maintains tension in the glutes, while the kneeling position isolates the posterior chain. Kim uses this exercise to build glute power and strength, which is perfect for achieving a high, rounded shape.

4. Goblet Squats with Resistance Band

This squat variation is great for working all the glutes, and it will also help you to build your core stability.

How to Do It Step by Step:

1. Place a resistance band around your thighs (just above the knees).
2. Stand with feet shoulder-width apart, toes slightly turned out.
3. Hold a dumbbell or kettlebell at chest level using a goblet grip (elbows pointing down).
4. On an exhale, push your hips back, bend your knees, and lower into a squat until your thighs are parallel to the floor or slightly below (as deep as mobility allows).
5. Actively press your knees outward against the band to maintain tension.
6. On an inhale, drive through your heels to stand tall, squeezing your glutes hard at the top.
7. Repeat with controlled movement.

Reps & Sets: 3–4 sets of 12–15 reps (Kim has used lighter loads like 9 kg and noted it’s great for stability even if not her favorite).

Why it works: Goblet squats with a resistance band combine the mechanics of a deep squat with constant abduction tension, targeting the glutes from multiple angles. The front-loaded position forces an upright torso and engages the core, while the band targets the gluteus medius for shaping and lifting the sides. Although it’s not her favourite exercise, Kim does it for stability and core strength.

5. Reverse Lunge (Elevated Option)

This move is excellent for building glute shape, improving hip extension power, and correcting muscle imbalances between sides.

How to Do It Step by Step:

1. Stand in front of a low step, sturdy box, or bench (about 6–12 inches high to start).
2. Place one foot fully on the elevated surface (this will be your front/working leg).
3. On an exhale, step your opposite foot backward and lower into a reverse lunge by bending both knees to approximately 90 degrees (front thigh roughly parallel to the floor, back knee hovering just above the ground).
4. Keep your torso upright, core tight, and shoulders back — avoid leaning forward.
5. Push through the heel of your front (elevated) foot to drive yourself back up to the starting standing position.
6. Complete all reps on one side before switching legs.

Reps & Sets: 3–4 sets of 10–15 reps per leg.

Why it works: Reverse lunges place more emphasis on the glutes and hamstrings, and involve the quads less than forward lunges do. Elevating the front foot increases the range of motion and the stretch on the glutes, enhancing hip extension strength and contributing to a lifted, rounded shape. Kim often uses variations of this lunge exercise at the end of her sessions to improve unilateral strength, balance and overall glute definition.

If you are consistent with these Kim Kardashian butt workouts, maintain proper form and follow a smart eating plan, you will build firmer, rounder and more lifted glutes over time — just like Kim. You can typically expect to see results in 4–12 weeks, depending on your starting point and how well you adhere to the programme.

Ready to get to work? Start with lighter weights, perfect your technique, and watch your glutes transform! You can do it!

Last Updated: March 2026 – Completely Rewritten