7 best butt exercises for women to grow your glutes

As the year starts winding down, it’s easy to tell yourself you’ll “start fresh next year.” But strong glutes aren’t built by waiting for the calendar to change, they’re built by starting now, even if it’s small.

Your glutes are the largest muscle group in your body, and training them properly doesn’t just change how you look; it improves posture, protects your lower back, and makes everyday movement easier.The good news is you don’t need complicated equipment or hours in the gym. With the right exercises and consistent effort, you can activate and grow your glutes starting today. Whether your goal is strength, shape, or simply feeling more powerful in your body, these exercises focus on controlled movement, proper engagement, and real results.

Take your time with each one, glute growth comes from intention, not rushing through reps.

Mini Band Kickback

Start on all fours with your hands under your shoulders and knees under your hips. Loop one end of a mini band around your right foot and the other around your left thigh, just above the knee. Brace your core and slowly extend your right leg straight back, keeping it level with your spine. Focus on squeezing your glutes rather than arching your lower back.

Hold the squeeze for a second at the top, then lower your leg with control.

That’s one rep. Finish all reps on one side before switching.

Bulgarian Split Squat

Stand on your right leg and lift your left foot behind you, keeping the knee slightly bent. Lower yourself by bending your right knee, letting the left knee drop toward the floor. Keep your chest upright and arms out in front for balance. Lower until your back knee is just above the ground, then press through your right heel to stand back up.

This move challenges balance while deeply targeting the glutes and thighs. That’s one rep.

Clamshell

Lie on your side with your legs stacked and knees bent at about a 45-degree angle. Place a resistance band just above your knees. Keep your hips stacked and your core engaged as you slowly lift your top knee while keeping your feet together. Move only as far as you can without rotating your hips. Pause briefly at the top, then lower back down with control.

This exercise is small but powerful for glute activation. Complete reps, then switch sides.

Hip Thrust

Rest your upper back against a bench or exercise ball, with knees bent and feet planted slightly wider than shoulder-width apart. Engage your core and squeeze your glutes as you drive your hips upward until your body forms a straight line from shoulders to knees. Keep your ribs down and avoid arching your lower back. Pause at the top, then lower slowly.

This is one of the most effective moves for building glute strength and shape.

Step-Up

Stand facing a bench, box, or step while holding dumbbells at your sides. Place your left foot firmly on the surface and press through your heel to step up. As you rise, drive your right knee upward until it forms a right angle. Pause briefly at the top, then step back down with control. This movement mimics real-life motion and strengthens each side individually.

Complete reps, then switch legs.

Alternating Reverse Lunge

Stand tall with feet hip-width apart, arms at your sides or holding weights. Step one foot backward into a lunge, lowering until both knees are bent at about 90 degrees. Keep your torso upright and core engaged. Push through your front heel to return to standing, then repeat on the other side. Reverse lunges are gentler on the knees while still heavily engaging the glutes.

Walking Lunges

Stand with feet together, holding weights at shoulder height or at your sides. Step forward with your right foot and lower into a lunge, stopping when both knees form right angles. Press through your right heel to stand, then immediately step forward with your left foot into the next lunge. Move slowly and stay controlled as you alternate sides. Walking lunges build endurance, balance, and strong, sculpted glutes.