Glutes Exercises – What’s Really ‘The Best’ Glute Exercise?

Friday, June 20th 2008

- by Joey Atlas, Author of Amazon Bestseller – ‘Fatness to Fitness’

Glutes Exercises – What’s Really ‘The Best’ Glute Exercise?

I’m constantly on the lookout for the latest information, research and success stories regarding lower body fitness for women. I come across a lot of pretty lame stuff, some ok stuff and every once in a while a some very good stuff.

butt glutes photo
Sexy Glutes

But today – I came across an article that focused on womens glutes, the larger muscles of the butt.

Now one thing I don’t like is any article titled ‘The Best’…whatever, whatever… – because there are always situations and contingencies where that ‘best’ thing is not the best – and quite often maybe even the worst.

The biggest problem with the articles I see that ‘feature’ the best exercises for the glutes is that 98% of them are focused on the gym or health club environment and include the use of weight and machines. Not realistic for most of us ‘regular people’.

Yes – I have seen a handful of articles featuring just bodyweight types exercises that can be done at home or at the office – but even these will contain errors in the exercise instructions of proper form, tempo and/or progression, etc.

That is one of the biggest problems with the internet. It’s very hard to trust the source of information – let alone, know if it applies to you or not.

Truth is – there are a lot of ‘best glute exercises’ – and any one of them becomes exponentially better when combined with other glute exercises and are performed with proper tempo form and sequence.

Do your glutes need improvment?

If so – what would you like to improve about them?

How would you describe it?

Do you want sexy glutes, nicer glutes, smaller glutes, bigger glutes, rounder glutes, firmer glutes, tighter glutes, lifted and perkier glutes? Did I miss one?

Tell me below by clicking on ‘Comment’

– I want to know ;-))…

104 Comments on “Glutes Exercises – What’s Really ‘The Best’ Glute Exercise?”

Elizabeth said,

Firmer Sexy Glutes

June 21st, 2008, 8:47 am  
Lara said,

I Just want to have a firm butt, maybe a little bigger, something that will make my boyfriend notice and be like ” wow your butt looks great!”

June 22nd, 2008, 10:32 pm  
Melissa said,

I want to build a larger, lifted, firmer, bootay!!!

June 23rd, 2008, 3:37 am  
Charlyne said,

Sexier, firmer, tighter and uplifted.

June 23rd, 2008, 7:30 pm  
juliet said,

i want a rounder, and perkier glutes plz joey! thank you

June 24th, 2008, 11:15 pm  
naherin said,

I want to slim the thighs and glutes, at the same time make them firmer and uplifted

June 24th, 2008, 11:22 pm  
carole said,


June 25th, 2008, 5:57 am  
Brigitte said,

I want to slim my thighs and firm and slim the glutes

June 25th, 2008, 12:05 pm  
rajaa said,

i want all Exercises

June 28th, 2008, 2:29 am  
Apeksha said,

I want exercises which can shapen my hips flatten my slightly plump tummy bums thighs especially inner thighs and legs

July 1st, 2008, 7:30 pm  
georgiana said,

I NEED a rounder and sexy litlle glutes
I never was pleased whit what I have so now i am asking you for help

July 3rd, 2008, 6:27 pm  
Diana said,

I want bigger, rounder, firmer, tighter glutes. If possible.

July 4th, 2008, 6:28 am  
Micha said,

After reading the “I want” notes from those above, I must say this:
I have tried so many excersises for legs, butt and hips, but because I did not know how to combine them properly, and would get through them too quickly, I never had the results. Plus I was on and off again with dieting. I did lose some weight and inches, but If I had ordered this earlier, I would already be at my goal, yuk!
After getting your free excersises, trying them out, because of lower back issues, I finally ordered your Butt Hip and Thigh Makeover. WOW!!!!!!!!!!!!!!!!!!!!!!!!!!!! That slow way of working out, learning balance and muscle sequence, really makes a difference,.
I could do the first video and what a great glute/ saddlebag burn!
I follow the DVD every other day, will do the 5th time tomorrow.
Can’t wait to start video #2 :), most likely this coming week.
After doing some stuff that was not from you Joey, ( on a off your DVD day) my back really tightened up and I was so dissapointed, and thought I now had to wait to work out w/ your DVD again… but I decided not to quit but do it, regardless of the pain
I followed everything, and did the stretches a bit longer. The real test came the next day.
My back felt great, and I am a sold out customer.
The way that you do the stretches in between some of the sequences, is fantastic, and 15 is my favorite number :)
I feel like my legs & butt are getting tighter….yahuuuh
Now I gotta start the Blow Torch Diet and I’ll let you know in about a month what the deal is.

July 6th, 2008, 10:43 am  
Vicki said,

Is it possible to firm up and tighten a formerly large butt. I am 60 years old, lost 45 pounds and now am trying to firm everything up. So far it’s good, but in the butt area, it’s looking sad. I love your routine, a little hard to S-L-O-W down, but I’m managing. Can I get a firmed up dierrier? I’ll not give up – just give me encouragement. Love your articles – they are the bomb!

July 8th, 2008, 6:50 pm  
Joey said,

Yes Vicki – it will firm up – just give it time and stick with the routine.

Thanks for the great feedback and keep us posted,

July 9th, 2008, 2:29 am  
Erin said,

I want a lifted, firm, round butt.

July 9th, 2008, 4:56 pm  
Lisa said,

Smaller, tighter and lifted…..I’m on week 12 of the ulbht workout. What am I “not doing” to see enough results? Cardio? (3-4 days weekly 30-60) min and the butt w.o.( 3 times weekly.)..I wish you were here in California!!!!!!!!!

July 10th, 2008, 10:04 pm  
daisy said,

Help me get fuller rounder fuller and larger glutes fr0m the top to the bottom please help

July 11th, 2008, 12:09 am  
Myrna said,

Hi Joey,

The answer to your question. How do you want your glutes to look? Perkier, larger, and rounder.

July 11th, 2008, 1:50 am  
Dang said,

my butt is big enough. Just want it tighter and lifted like Jessica Biel.

July 11th, 2008, 11:14 am  
Lavonne said,

How do you want your glutes to look? Answer: smaller.

July 11th, 2008, 1:11 pm  
Tammy said,

I agree with #20 — just like Jessica Biel…firmer and tigher.

July 11th, 2008, 1:45 pm  
Diana said,

I just want to stay toned and lift it.

July 11th, 2008, 2:51 pm  
Babs said,

I do not want flabby unslightly glutes – I do want round, toned, sexy glutes!!!

July 11th, 2008, 4:26 pm  
Shawniece said,

I want to have smaller sexy glutes!!

July 11th, 2008, 11:03 pm  
Edna P. Reyes said,

I need to lift up ,round and firm my glutes.PLEASE!! Send me all the information in SPANISH. I want to know how much time it takes to achieve my goal?

July 12th, 2008, 3:36 am  
Pam said,

I want thinner, firmer thighs, and a smaller , firmer butt, and get rid of my muffin top. FYI – I have chronic back and hip problems, and very bad bursitis in my hips and outer thighs.

July 12th, 2008, 8:15 pm  
Antoinette said,

I want BIGGER, rounder, firmer glutes.

July 14th, 2008, 3:13 am  
sof said,

..BIGGERRRRR…rounder and lifted…..and maybe loose my “back fat”…there really not love handles…more in the back……HELPPP

July 14th, 2008, 4:20 pm  
Debbie said,

I want a BIGGER and rounder butt, like Serena Williams. Please help me Joey!

July 14th, 2008, 5:55 pm  
sakina said,

i want smaller,firmer,uplifted sexier glutes.with slim n shapely legs.can i dream of it from now.

July 14th, 2008, 7:10 pm  
Tina said,

I’m pretty happy with the overall size of my bum but would like it to be a little rounder and lifted… of course firmer…. I would also love as much as you have on inner thighs. I have great legs but as I have gotten older my inner thighs have gotten softer… :-)

July 15th, 2008, 6:22 am  
Cassandra said,

i want a firm round bigger butt

July 16th, 2008, 12:42 pm  
Kathy said,

I want more round, bigger, sexy, firmer glutes. Is that possible? Please help me.

July 24th, 2008, 12:20 am  
Mala said,

i want small

July 25th, 2008, 4:38 am  
ROBIN said,

I want the butt just like the one in the picture! Sexy, round and firm!!

July 25th, 2008, 2:25 pm  
carmen said,

I love a rounded, sexy, lifted butt, with no cellulite on it! and I´m so closer to my goal everyday, thanks to your lower body makeover routine, I love it Joey, been doing it for maybe 2 months now, my legs look and feel like a rock,! I allways had problems with my legs getting too big when using machines and there´s my lower back pain also, couldn´t do squats with heavy loads, which I thought was the only way of getting the legs I wanted. You prooved me wrong, I do the routins with dumbells, to make them more challenging though, Now I have a question, since I bought your program from the internet don´t have the videos to look at how you do the exercises, which would be the best tempo to do them, I read you do them very slowly, hope you can answer my question so I can work my best.
thank you Joey

July 25th, 2008, 5:35 pm  
julie said,

I want a lift, firm and round butt!!

July 26th, 2008, 1:38 am  
Geet said,

Lifed, Firmer, round and toned without cellutlite

July 26th, 2008, 5:31 am  
sandy said,

i want smaller

July 26th, 2008, 4:44 pm  
Chelsea said,

tighter and firmer, but most of all LIFTED! i get compliments on my butt all the time, funny as that sounds, but they dont see me bare skinned, not that its anything bad, but i would definitely say it needs a lift! lol

July 30th, 2008, 8:20 pm  
miruna said,

Hi everyone!
I want to purchase a version of Joey’s “ULBHTM”, do you know if there is any difference between the dvd set and the e-manual? Which one ar you working with?

August 4th, 2008, 12:27 pm  
Joey said,

Hi Miruna – dvds are easier to follow if you like to watch and do.

Be fit,

August 4th, 2008, 3:05 pm  
miruna said,

Thanx for your answer! I was just wondering if you have any idea about the following thing: I have tried to post something for you on the ‘Contact’ page but it doesn’t work, it sort of shows an error – telling me I shouldn’t enter any pause line in a certain field where I didn’t enter any…

August 4th, 2008, 3:46 pm  
Amanda said,

Like number 41 said “tighter, firmer, but most of all LIFTED”. I had a cute butt before baby number one then it got big with my pregnancy, of course. I lost the weight but now the thing just sags. Just got pregnant with number two while using your e-manual. I want to continue these workouts throughout my pregnancy in hopes that I can keep this badonkadonk under control. Slimming my thighs has also been a challenge, especially through my first pregnancy. I’m hoping this workout keeps them at bay.

Thanks for all you do…

August 5th, 2008, 3:39 am  
shazia said,

I want higher and firmer glutes.

August 5th, 2008, 4:18 am  
neelam said,

i want to reduce my thighs and butts , with firmness n upliftment!

August 5th, 2008, 4:49 am  

I want my glutes to be bigger, more upright and firmer. i have a nice shape already (thanks to gentics im african/mexican so its BIG but i want a bigger butt with a ROUND SHAPE as its kind of teardrop shape.) and i do go to the gym so i can use gym machines, at the moment i use the glute machine and the lower back extension also the leg press

August 5th, 2008, 7:24 am  
Yasmine said,


if really can be by exercise then i wish i can make it uplifted, firmer smaller without cellulite.

thanks in advance

August 5th, 2008, 9:11 am  
Arthi said,

Hi Joey!

I think I am one of the lucky person to come across your website ! i was shocked to read the way you have explained different lower body of women, coz thatz how i explain about mine. and about myself, from side view, on top its a medium ‘horizontal mirror image of P’ and in the lower portion its a BIG ‘b’. I have a round & BIG butt (bulging out). My thighs are heavy and flabby and my calves are big and strong. On the whole my upper body is quite small compared to my lower body. I have lot of cellulite deposition in my butt, thighs and arms. I have done a lot of research (not the actual research , just pondering ) in understanding my body shape and when I saw your website (unexpectedly) it gave me answers for all my questions !!! Hats of to you!!! After going through your comments section, now i know that its not only me but there are many women in the same category. Hey joey, i can keep writing for hours on this topic but now let me stop here with one question:since I have a big butt, can I wear heels? does that make my butt more prominent? I want to reduce my lower body.I have downloaded ur free e-manual. Hope i’ll get back to you with my ‘before’ & ‘after’ photos. Hey one more note: ur wife & the two kids are sooooo cute…..
Thank you Joey, soon i’ll be ordering for ur DVDs.

August 5th, 2008, 9:55 am  
Lily said,

I need my butt to be round and firmer. it use to be bigger but i seem to have lose it and its getting flatter to me. but since i like sexy legs where u can see the muscles my butt needs to look just as nice or nicer. HELP i need to see an improvement with in 2 weeks.

August 7th, 2008, 2:48 am  
Pariya said,

I want BIGGER, rounder, firmer glutes. I have quite a lot of fat on my outer thighs, it’s almost like two little bowls on the sides, and i kind of like them but i think my butt should be bigger to go with it and it makes my butt look a bit like a triangle. another thing which is quite funny is that my left butt is smaller than my right butt, its not too obvious but you an see it if you look carefully. I’d be so greateful if you could help me. THANK YOU

August 9th, 2008, 12:13 pm  
Christina said,

Hi Joey,
I have had your dvd’s for about 2 months and was getting great results, although there were 2 exercises I couldn’t hardly manage to do. The one-legged squat :<( and the one where you lay on your side with your foot on the chair!! Then I went overseas for the whole month of July and I must have left my dvd in my player at home, so I guess I’ll start all over again. I just got back in the states and I’m finally back on US time!! Should I do the dvd every day. When I go to the gym, I alternate upper and lower body work. Do I have to do the same with this? Please let me know soon. I seriously need to firm up and I would like to do it as fast as possible!!!! I wish you were in Idaho!!!!!

August 10th, 2008, 11:27 pm  
Bigfreddo said,

Hi Joey,
I’ll like to have tips on how my girl friend will get her Sexy Glutes – exercise?

August 14th, 2008, 6:16 pm  
June said,

I have done, for the most part of my life, physical jobs. In the past few years, my full time job is seated. I have noticed that my butt has seemed to drop(sag) but in addition, seems to have come together. I notice in other women the same thing that I see happening to my butt and I sure don’t like this. I want the lifted and seperate look that I once had.

August 14th, 2008, 6:55 pm  
marianne said,

LIFTED, LIFTED, LIFTED!! Is how I’d like my butt to be. I am pretty slim and as I get older, my butt is going flat. And I’d like more bulk in a rounded shape, especially at the TOP of the glute, to make a little “shelf”!

I’m doing your lower body dvd and am getting more toned but now getting the lifting yet! (2 months)

thanks Joey

August 14th, 2008, 8:16 pm  
yvette said,

i want sexy,firmer bigger butt almost like j-lo for example.

August 14th, 2008, 10:05 pm  
ruby said,

i want bigger, sexier, uplifted butt

August 14th, 2008, 11:52 pm  
Mary said,

I want rounder, firmer glutes that will make a man keep his focus on them

August 15th, 2008, 3:27 am  
Mercy said,

Hi Joey

I want a rounder,firmer,bigger,sexy glute that will make all go wow!!! Joey please tell me how?

August 15th, 2008, 12:01 pm  
tessygold said,


August 15th, 2008, 7:22 pm  
Coddi said,

Hello Joey, my name is coddi and i was wondering if you can help me with my glutes, I would really like to have a little bit bigger firmer and sexy glute. My husband is a butt man and i just want him to look at me and say wow what a sexy butt, can you help me thanks, Coddi

August 15th, 2008, 11:05 pm  
nancy said,


August 22nd, 2008, 3:19 am  
iyanna said,

I want rounder, firmer , tighter, lifted and perkier glutes

August 25th, 2008, 2:53 pm  
Teri said,

i would like to have a bum my nickname is boys arse by work collegues i am 5′ 8” tall very slim uk 12 i have a large bust slight waist slim hips no bum to mention and very long legs ie 34” inside leg so i would love to have a stand up stand out more curvy butt.

August 26th, 2008, 6:25 pm  
Danielle said,

Firmer, sexy glutes please. :[

September 7th, 2008, 1:11 pm  
Lisa said,

Narrow…. Higher…… Tighter……. Cellulite Free…… Perfect size 4 jeans butt. That’s what I really want!

September 9th, 2008, 5:23 am  
myra said,


hi! i want a big round and firm butt. please help me.

thank you.

November 27th, 2008, 6:24 am  
jess said,

i want a smaller, tighter, sexy butt!!!

December 5th, 2008, 3:49 pm  
Latonya said,

I dont need to lose weight i just want a nice booty that my bf notice and be like dang baby im loveing your bootay!!!!!!

December 23rd, 2008, 3:13 pm  
Andrea said,

I want a firmer tighter perkier butt, I don’t have to lose anymore weight
I just want to focus on firming my butt, to drive my husband wild and to fit into sexy undergarnments

January 14th, 2009, 7:10 pm  
booty said,

hi, plz i want rounded uplifted firm butt without loosing weight . i need exersizes done at home plz plz help me. thank you

February 3rd, 2009, 1:12 pm  
prerana choudhary said,

i want firmer & tighter cellulite free inner thighs, outer thighs , glutes . my upper body is perfect but my lower body is aweful. please help me by showing me exercises done at home . thank you

February 6th, 2009, 10:58 am  
Donna said,

Sexy glutes, nicer glutes, smaller glutes, bigger glutes, rounder glutes, firmer glutes, tighter glutes, lifted and perkier glutes. I want ALL of the above.

February 14th, 2009, 4:55 am  
sherry said,

hi, i would like to have sexy , nicer, bigger, rounder, firmer, tighter, lifted and perkier glutes.

Thank you.

February 28th, 2009, 4:44 pm  
Sylvia said,

I want bigger,rounder buttocks and thicker legs

March 14th, 2009, 4:25 am  
Cassandra said,

Oh please help! My booty is fairly nice, but I want it HIGHER, BIGGER, and ROUNDER/FULLER!!!!

April 29th, 2009, 2:55 am  
Brittany said,

I want larger, firmer, and higher glutes. Like Serena Williams

July 7th, 2009, 7:04 pm  
anna said,

i feel my glutes are squared although they look like raised up but really i NEVER wore a bikkiny from the top of them they look high but when you get to the area connected to the hamstrings they look despriate, i would love to have J.LO butt, and i believe that my body shape is ready to such shape, maybe firmer and raised up and rounder is what i need

July 9th, 2009, 9:12 am  
onyii said,

i want a bigger and rounder butt also with a rounder and fuller legs

August 9th, 2009, 6:32 pm  
lin said,

I’d love to have a rounder, fuller, firm and lifted booty. Please help!

August 20th, 2009, 12:39 am  
Lynette said,

fim, tight, round! no more sagging.

November 28th, 2009, 4:31 pm  
Karla said,

Hi! I’d like a bigger, rounder, firmer, and tighter backside. I wouuld love my butt to look exactly like Kim Kardashian or Jennifer Lopez!! By the by, I would really appreciate some guidance. I was going to buy this exercise dvd called POMPILATES but I couldn’t find any clips on youtube for this video (I usually check out the vid on youtube before I buy it). Can anyone let me know of it’s worth my $12 or should I just skip it altogether? Thanks!!!

January 30th, 2010, 1:05 pm  
Dominique said,

hey joey. IWANT&NEED a bigger,rounder, butt with a smaller waist and toned theighs . can you give me some advice pleaseeeee?

February 5th, 2010, 3:42 am  
sameera said,

Dear Joey,
Thank you so much for the wonderful website, it really give me the energy to find hte solution of my problem here in your website. i am 21 and have a flat butt, and also small glute , actually my lower body is just so bad, i search alot in the website , there are exercises which i think is very okay for me to try and work on, like i read in your website lower body make over, i need the dvds or anything that can help me make my lower body. but as i am living in afghanistan, the only way i can send money for the exercises is the WESTERN UNION, so please help me with that. the only hope i have is now YOU , JOEY. please let me know how can i get it….. please ……………………………….

March 10th, 2010, 7:16 am  
Chelo said,

I would want my glutes a little bigger, rounder, and lifted like Jessica Biel.

March 17th, 2010, 9:43 pm  
janet said,

bigger and rounder please

March 18th, 2010, 2:13 am  
cecil said,

I want a firmer rounded glutes and slimmer toned thighs and firmed abdomen…thank you joey for this website , it really helped us a lot specially i am one of those busy people and have no time to go to gym

May 5th, 2010, 6:38 am  
Teri said,

i have started doing kettlebells as well as joeys workout and my butts better now that it was 20 years ago. keep up the good work Joey.

May 12th, 2010, 10:11 pm  
ISIS said,

I want a bigger butt. I have none and I want one badly. Can you say J lo, Kim kardashian? I wouldn’t mind bigger than theirs

May 13th, 2010, 7:18 pm  
kesh said,


October 3rd, 2010, 2:18 pm  
Lily said,

bigger glutes!

October 24th, 2010, 12:52 am  
Rianne said,

I want bigger and rounder glutes like Serena Wiliams and Kim Kardachian and like those outher big glutes models

pleaaassse!! help

November 2nd, 2010, 2:44 am  
Sally said,

I want a sexy glutes, nicer glutes, bigger glutes, rounder glutes, firmer glutes, lifted glutes

November 11th, 2010, 9:52 am  
Snobuni said,

I want a sexy BUBBLE BUTT! I want a huge round butt! 99% of the workouts are aimed at getting a “smaller, tight, firm butt”, but I want it big and curvy. I don’t mind thicker thighs/ legs also. I am an apple/ hourglass – is it really possible to gain lots of mass in the glutes??

December 4th, 2010, 4:06 am  
Predator said,

Does your info and program work for men also. I would like to get a bigger, rounder butt

January 2nd, 2011, 2:32 am  
Joey said,

– Joey

January 18th, 2011, 7:18 pm  
Serena said,

I want a way bigger and firmier booty please tell me
Your secrets ;)

October 10th, 2011, 5:09 am  
Joey said,

Hi Serena – I’ve put all the secrets in the DVDs ;-) order them now and you’ll have all the secrets right in your hands.


October 19th, 2011, 1:53 pm  

[...] Glutes Workout Routines – What’s Truly ‘The Best’ Glute Exercise? [...]

February 6th, 2012, 2:30 am  

[...] Glutes Workouts – What’s In Fact ‘The Best’ Glute Exercise? [...]

February 6th, 2012, 2:34 am  
marina said,

I want bigger, rounder, firmer, tighter glutes.

July 4th, 2012, 11:38 pm  
Tammy said,

Hi , I am just getting back into my exercise routine . Previously I admit I did have nice glutes , I’m told I still do however I don’t feel that way. I was hoping that you and your team can help me get back ontrack. I would like to target my butt and get that nice appreance back asap. I know this takes deducation and discipline , let me know if you have any new moves to help me along.

I have had some long term theorpy but all seemns to be good now . I have a ball and Bosu I prefer floor exercises as my balance is still a bit off due to health reasons . Now I need new floor moves to help me out . If you have a suggestion on where to start again I would appreiate any suggestions on moves to engage my glutes. If you have a video I could follow for the start this would help with motivation.

Thank you,


October 11th, 2012, 11:59 am  
Joey said,

hi tammy – the dvds have several floor routines – plus stretching/flexibility sections too:

October 16th, 2012, 3:30 am  

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