Lower glute exercises to lift, tone, and shape your butt. Discover the best workouts to target underbutt muscles and build a round, firm booty fast!

Lower glute exercises target the muscles at the bottom of your butt—where your glutes meet your hamstrings. These workouts lift, tighten, and define your underbutt for a rounder, more sculpted look.

Lower Glute Exercises: Build, Lift & Shape Your Booty 🍑

Ever look in the mirror and wonder how to get that perfect lift at the bottom of your butt? The secret lies in your lower glutes, also known as the gluteus maximus lower fibers. These muscles create that smooth transition between your booty and thighs — the area most people call the underbutt.

If you’ve been doing squats forever but still feel like your lower glutes are lagging behind, this guide is for you. Let’s break down what causes that stubborn underbutt area — and how to finally fix it with the right moves.

Understanding The Lower Glutes 🧠

Your glutes are made up of three main muscles:

• Gluteus Maximus – the largest, giving your butt most of its shape.
• Gluteus Medius – the upper outer section that stabilizes your hips.
• Gluteus Minimus – a small muscle under the medius helping with leg movement.

The lower glutes are the bottom portion of the gluteus maximus. Strengthening them helps:

• Lift sagging glutes
• Improve definition where your butt meets your thighs
• Boost power in running, jumping, and squatting

👉 The key? Angle, tension, and form matter more than weight.

Why You Need To Target Lower Glutes 🔥

Most people train their glutes without realizing the lower section often gets ignored. Traditional moves like squats hit the upper and mid glutes more.

By isolating the lower fibers, you:

• Create a lifted, rounded shape
• Prevent flat or droopy appearance
• Balance overall glute development

Plus, working the lower glutes improves posture, pelvic alignment, and lower-body performance.

The Science Behind Glute Activation ⚙️

Before jumping into workouts, it’s crucial to activate your glutes properly. Sedentary lifestyles make these muscles “sleepy.”

Glute activation means waking up those fibers before heavy training. Think of it as flipping the “on” switch so your lower glutes engage correctly.

Common activation moves:

• Glute bridges
• Donkey kicks
• Banded side steps

💡 Pro tip: Do 5 minutes of activation before every glute workout.

Top Lower Glute Exercises For Maximum Lift 💪

Let’s dive into the best exercises that specifically target the lower glutes for a firmer, lifted backside.

Hip Thrusts With Pause 🏋️‍♀️

The hip thrust is a lower-glute powerhouse. By driving through your heels and pausing at the top, you force the lower fibers to engage deeply.

How to do it:

1. Sit on the floor with your upper back against a bench.
2. Roll a barbell or dumbbell over your hips.
3. Drive your hips up until your body forms a straight line.
4. Squeeze your glutes hard for 2 seconds.

Focus on pushing through your heels — not your toes.

Romanian Deadlift (RDL) 💥

The RDL works the glute-ham tie-in perfectly. It stretches your lower glutes through a full range of motion.

Steps:

1. Hold dumbbells in front of your thighs.
2. Keep a slight bend in your knees.
3. Lower the weights down your legs while pushing your hips back.
4. Squeeze your glutes as you return to standing.

✅ Keep your back straight and chest lifted.

Glute Exercise Comparison Chart

Exercise	Primary Target	Equipment	Intensity Level
Hip Thrust	Lower Glutes	Barbell/Dumbbell	High
Romanian Deadlift	Glute-Ham Tie-In	Dumbbells	Medium
Step-Ups	Lower & Upper Glutes	Bench	Moderate
Cable Kickbacks	Lower Glutes	Cable Machine	Moderate
Reverse Lunges	Lower Glutes	Dumbbells	Medium

Step-Ups On A Bench 🪜

This simple move lights up your glutes, especially the lower portion.

Steps:

1. Stand in front of a bench or step.
2. Step up using one leg, pressing through your heel.
3. Bring your other knee up to hip height.
4. Slowly step back down.

Control every rep — no bouncing or rushing.

Cable Kickbacks 🔗

Cables provide constant tension, perfect for shaping the lower glutes.

How to do it:

1. Attach an ankle strap to a low cable pulley.
2. Stand facing the machine, holding on for balance.
3. Kick your leg back and slightly upward.
4. Squeeze your glutes hard at the top.

Switch legs after each set. Keep movements slow and controlled.

Reverse Lunges 🔄

Reverse lunges isolate the glutes better than forward lunges.

Steps:

1. Hold dumbbells at your sides.
2. Step one leg backward into a lunge.
3. Push through your front heel to return.
4. Repeat on the other side.

Tip: Keep your torso slightly leaned forward to emphasize the glutes more than quads.

Glute Bridge Marches 🦵

A fun twist on the traditional bridge, this move adds stability and lower-glute engagement.

1. Lie on your back with knees bent.
2. Lift hips to bridge position.
3. Alternate lifting one knee toward your chest.
4. Keep hips level throughout.

This exercise fires your lower glutes and core simultaneously.

Weekly Lower Glute Workout Split

Day	Focus	Example Moves
Monday	Heavy Lifts	Hip Thrusts, RDLs
Wednesday	Bodyweight & Mobility	Glute Bridges, Donkey Kicks
Friday	Isolation	Cable Kickbacks, Step-Ups
Sunday	Cardio + Stretch	Stair Runs, Foam Rolling

Frog Pumps 🐸

Frog pumps are a hidden gem for underbutt definition.

Steps:

1. Lie on your back, soles of feet together.
2. Push knees outward.
3. Drive hips up and squeeze your glutes.
4. Lower and repeat quickly for 20–30 reps.

These create a serious burn in the lower glutes — fast!

Single-Leg Hip Thrusts 🦶

If regular hip thrusts are too easy, go single-leg.

This move challenges your balance and targets each glute individually for symmetry.

Focus on slow, powerful movements and a full squeeze at the top.

Curtsy Lunges 👑

Curtsy lunges hit the glutes from a diagonal angle, engaging deeper muscle fibers.

How to do it:

1. Stand tall with feet hip-width apart.
2. Step one leg behind and across the other.
3. Lower into a lunge, keeping your torso upright.
4. Return to start and repeat.

Donkey Kicks 🐴

A classic bodyweight move that isolates the lower glutes beautifully.

Steps:

1. Get on all fours.
2. Lift one leg up toward the ceiling, keeping the knee bent.
3. Squeeze your glutes at the top.
4. Lower and repeat for 15–20 reps.

💡 Add ankle weights for extra resistance.

Lower Glute Equipment Guide

Equipment	Benefit	Best For
Dumbbells	Adds resistance	Home workouts
Barbell	Builds strength	Gym training
Resistance Bands	Activates glutes	Warm-ups
Cable Machine	Constant tension	Isolation moves

Bulgarian Split Squats 🇧🇬

This one’s tough but effective. It targets the lower glutes and hamstrings for maximum lift.

How to do it:

1. Place one foot behind you on a bench.
2. Lower into a lunge until your front thigh is parallel to the floor.
3. Push through your front heel to rise.

🔥 Keep reps slow for time-under-tension benefits.

Banded Walks 🚶‍♀️

Banded side or diagonal walks strengthen the gluteus medius and lower fibers simultaneously.

Use a resistance band above your knees and take small, controlled steps forward and backward.

Great as a warm-up or burnout finisher.

Glute Kickback Machine 💡

If your gym has a glute kickback machine, don’t skip it! It isolates the lower glutes and keeps constant pressure.

Go for slow, controlled reps instead of heavy weight. Focus on that squeeze at the top.

Stair Sprints 🏃‍♀️

Want a cardio move that also lifts your lower glutes? Stair sprints are your answer.

They target the glutes, hamstrings, and calves — and burn serious fat.

Alternate between running up the stairs and walking down for recovery.

Stability Ball Leg Curls ⚽

This move bridges the gap between your glutes and hamstrings, sculpting the underbutt area.

How to do it:

1. Lie on your back with feet on a stability ball.
2. Lift hips and roll the ball toward your glutes.
3. Extend your legs back out.

Repeat for 12–15 reps.

Tips To Maximize Lower Glute Growth 💯

• Mind-Muscle Connection: Focus on feeling your glutes during each rep.
• Control Every Movement: Don’t rush — time under tension equals growth.
• Progressive Overload: Gradually increase weight or reps weekly.
• Don’t Skip Rest: Muscles grow when you rest, not when you train.

Nutrition For A Sculpted Booty 🥑

Your diet plays a massive role in shaping your glutes.

Include:

• Protein: Lean meats, eggs, tofu
• Healthy Fats: Avocados, olive oil, nuts
• Complex Carbs: Oats, quinoa, sweet potatoes

Stay hydrated and aim for balanced meals to fuel growth.

Common Mistakes To Avoid 🚫

1. Overtraining: Muscles need recovery.
2. Poor Form: Focus on technique, not ego lifting.
3. Neglecting Warm-ups: Activation is key.
4. Ignoring Nutrition: You can’t out-train a bad diet.

Conclusion: Lift, Tone & Transform Your Lower Glutes ✨

Building round, lifted glutes isn’t about endless squats — it’s about targeted training. By focusing on your lower glute exercises, you’ll sculpt a firm, lifted shape and improve strength and posture along the way.

Stay consistent, train smart, and your results will show — from every angle. 🍑

FAQs

1. What exercise isolates the lower glutes the most?
   Hip thrusts and cable kickbacks are the best isolation moves. They activate the lower glutes directly while minimizing thigh involvement.
2. How often should I train my lower glutes?
   Aim for 2–3 times a week. Give at least 48 hours between sessions for recovery and growth.
3. Do I need weights to grow my lower glutes?
   Weights help, but bodyweight moves like bridges, frog pumps, and donkey kicks also work well when done consistently.
4. Can walking build lower glutes?
   Walking on an incline can help engage your glutes, but you’ll need resistance training for real growth and lift.
5. How long does it take to see lower glute results?
   Most people notice visible changes in 4–8 weeks with consistent workouts, good nutrition, and proper recovery.