Healthy Butt Firming Exercises and Side Lunge Butt Exercises

Exercises that emphasize the lower body firm up your butt.
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Many people want to tone certain body parts like sculpting a Greek statue to make them look firmer and cut. However, your body cannot burn off fat from that specific part by exercising only that part, like your butt or thighs. In fact, training your entire lower body together, such as doing squats, sprints or side lunges, can firm up your buttocks as well as making your body stronger and move better. So get off that butt machine and start doing some full-body strength exercises that will get you a tighter butt.

Kettlebell Deadlift

Step 1

Put a 35-pound kettlebell on the ground and stand in front of it with your legs about shoulder-distance apart.

Step 2

Bend forward at your waist and bend your knees slightly to grab the kettlebell's handle with both hands. Shift your weight more onto your heels. Do not round your spine or lock your knees.

Step 3

Exhale and bring your torso straight up by thrusting your buttocks forward. Do not lift with your shoulders or arms.

Step 4

Inhale and lower the kettlebell to the ground by bending your torso forward at the waist and your knees slightly. Perform three sets of eight to 12 reps.

Single-Leg Kettlebell Deadlift

Step 1

Put a 25-pound kettlebell on the ground in front of you and stand with your feet slightly apart.

Step 2

Extend your right leg behind you and bend your left knee slightly as you bend your torso forward to grab the kettlebell's handle with your right hand. Do not hunch your back.

Step 3

Exhale and bring your torso straight up by pushing your buttocks forward. Bring your right foot on the ground at the same time. Stand with your hip rotated out slightly and with most of the weight on your left leg. Hold the kettlebell with your right arm hanging down in front of you.

Step 4

Inhale and reverse the movement pattern to lower the kettlebell to the ground. Perform three sets of five to six reps per leg.

Dumbbell Squats

Step 1

Hold a 20-pound dumbbell in each hand over your shoulders with your elbows close to your body. Stand with your feet about shoulder-distance apart.

Step 2

Inhale and squat down as low as you can while keeping your chest up and your heels on the ground.

Step 3

Exhale and stand straight up without hunching your back. Perform three sets of eight to 12 reps.

Side Lunge

Step 1

Stand with your feet together and step to your left with your left foot. Turn both feet pointing forward or turn your left foot slightly out to your left.

Step 2

Inhale and lunge toward your left; go down as low as you can without hunching your back. Keep your right leg straight and your right foot on the ground.

Step 3

Exhale and push yourself up to the starting position without hunching. Perform three sets of eight to 10 reps per leg.

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