Exercises to Help Lift Your Buttocks

Regardless of the time and season of year, lifted and toned buttocks is always in trend. You need to involve in short strength-training sessions to get those glorious and lifted buttocks. A tight, toned and lifted buttock is really the key to rock with highest confidence level. There are specific moves and exercises to help lift your buttocks safely. You need to add these moves into your weekly routine and by the time summer hits; you will surely find positive excuses to flaunt your well-toned body.

Exercises to Help Lift Your Buttocks

Exercises to Help Lift Your Buttocks

You need to perform the exercises to help lift your buttocks at least for 3 days in a week and perform each set of exercises back to back. Take 2 minutes of rest after each set and continue with the reps of full routine 2 more times.

You would require:

  • A pair of dumbbells, select the weight that feels challenging for at least 8-10 reps
  • A step
  • A Swiss ball
  • Resistance tube or band
  • Kettle bell (optional)


This is one of the best exercises to help lift your buttocks. To perform this exercise, you need to take a pair of dumbbells that comes with overhand grip and hold it tightly at your arm’s length in front of the thighs. Now stand upright with your knee slightly bent. Without altering the bend in your knees, you need to bend further at your hips and low the torso until it is at the parallel level to floor. Pause for few minutes and return back to your standing position. Ensure to keep the back naturally arched while performing the movement. Perform at least 10 reps of this exercise.

Stepping Ups

Hold the dumbbells in hands and place the right foot on a box or step or bench. Now without moving the feet, slowly lift the left foot until it reaches the step to standing position. Again gradually lower down until the left foot reaches the floor. Ensure to keep the right foot on the step while performing this exercise to help lift your buttocks. Then repeat with the other leg on the step. Also ensure to engage the core and chest and perform 10 reps of this exercise.

Rear Raisers

To perform this exercise to help lift your buttocks you need to be on all fours. Keep the right leg straight crossing the left leg and reaching the left side to tap the floor with the pointed toe. Now, squeeze your buttocks as much as possible and gradually lift the right leg to line it up with your right hip. Ensure to keep in parallel to the floor. Now slowly lower the leg to return back to the tapping position again. Repeat the same with the other leg.

Kettle Bell Swing

Hold the dumbbells or the Kettle bell with both your hands and stand upright with your feet hip-width apart and bend the knees slightly. Now, bend your hips slightly and ensure to lower the torso to create a 45-degree angle to the ground and keep the back portion naturally arched. Now swing the kettle bell gradually between the legs and keep the arms straight, knees straight; hips forwards and again swing the kettle bell up to belly-button. Continue with the swings until you complete at least 10-15 reps.

Lateral Band Steps

To perform this exercise you need to position a resistance band or tube right above your knees. Now slightly bend the knees and shift your hips back to form a sitting position in air. Now step the right leg wide out to your right side and keep the left leg half way in. Now you have to step out with your left leg to your left side and again step half way with your right leg. Perform this exercise to help lift your buttocks for at least 10 per side. Continue with step back and forward and ensure that you keep the deep squat position during the entire exercise.

Single Leg Hamstring Curl

Lie down on ground with a Swiss Ball beneath your leg. Now bridge up on to the Swiss ball by slightly raising your hips off the ground and let the feet rest on the Swiss ball while lifting the hips. Now bend the right leg up to your chest level and ensure to place the left leg firmly on the ball. Keep lifting the hips gradually, while drawing the ball towards the buttocks by bending your knees. Ensure to position both the hands on the floor to maintain a robust balance. Now gradually extend your left leg, while keeping the right knee completely bent into your chest. Perform this exercise for at least 10 times each side. This is an excellent exercise to help lift your buttocks.

Sliding Squats

You can simply make your squats more efficiently by including a towel. You need to perform this exercise to help lift your buttocks on a smooth floor and avoid using carpets. To perform the exercise you need to stand upright with your legs together and place your right leg on the towel and gradually shift the body weight on the left leg and keep the knees bent. Now you need to lower down slight, while sliding the right leg into side lunge. The towel will help you maintain your position by preventing your foot from sliding on smoother ground. Perform this exercise for 30 seconds and then work on the other leg again. You can perform at least 10 reps for each leg.


All these exercises to help lift your buttocks are tried and tested. However, the number of repetitions may vary depending on your fitness levels. But regular practice will surely help. You may give a try to these moves and exercises to get the toned and lifted buttocks for your special occasion.

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:August 3, 2017

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