6 Effective Home Workout Moves To Activate The Glutes And Get a Naturally Perky Butt

3 min


Unlock your butt’s potential! Genetics may play a role, but you can transform your glutes with the right workout routine. No gym or personal trainer needed – we have a perfect home workout plan to tone your butt effectively. Just remember, technique and consistency are key, and a balanced diet complements your efforts. Ready to shape your butt the way you want? Let’s get started!


  • Maintain shoulder-width foot positioning with your toes pointing straight ahead.
  • During the squat, your hips should move backward and downward.
  • Ensure your lumbar curve is preserved, and keep your heels flat on the ground throughout the movement.
  • In air squats, your hips will descend lower than your knees.

Side Lunges

  • Side lunges provide a unique way to target your hips, glutes, and thighs compared to standard squats and lunges while still working the major muscles of the lower body.
  • They offer an effective workout while putting less strain on the knees, reducing the risk of injury.
  • Begin with your body weight to master the movement. As you become more proficient, you can add weights to increase the challenge of the lunge.

Squats with Kickback

  • Begin with your feet slightly wider than shoulder-width apart and perform a squat.
  • While standing up, shift your weight onto one leg and kick back with the opposite leg.
  • Return to the starting position and then repeat the movement on the other side.

Plank with Leg Lift

  • Start in a plank position with your shoulders directly above your wrists, maintaining a straight line from your head to your heels.
  • Lift your right leg off the ground, bending the knee at a 90-degree angle and bringing your heel toward your buttocks.
  • Keep your foot flexed, engage your glutes, and lift your right heel toward the ceiling as high as possible.
  • Pause briefly at the top of the movement, then return your right knee to meet your left knee to complete one repetition.


  • Lie on a mat or a comfortable surface on your left side.
  • Place your left hand behind your head and your right hand across your body.
  • Bend your stacked knees so that your feet are positioned behind you.
  • Start the movement by lifting your left knee upward while keeping your feet together.
  • Pause briefly at the top of the movement.
  • Slowly lower your left knee back down to the starting position.

Remember to perform this exercise on both sides for a balanced workout.


Band Butt Blaster

  • Start by positioning yourself on the ground on your hands and knees.
  • Hold the handles of a resistance band in each hand.
  • Hook the middle of the resistance band on your left foot, pushing it back until there’s tension in the band.
  • Brace your core and maintain a flat back as you kick your left leg back and up.
  • Slowly return your leg to the starting position without allowing the knee to touch the ground.
  • Repeat the movement for the desired number of repetitions.
  • Perform 3 sets of this exercise.

This exercise targets your glutes and can help strengthen and tone your butt muscles.


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