Building a stronger, rounder booty doesn’t have to mean hours at the gym. You just need the right moves that actually target the glutes.
Today’s bigger buttocks workout is an only glutes workout—so every exercise focuses on your side glutes, glute max, and that stubborn lower buttocks area.
No equipment or weights needed. Just follow along with these 23 exercises and give your booty 14 minutes of focused work.
Ready? Let’s get into it!
Side-Lying Combo – R
We’re kicking off this bigger buttocks workout with a two-in-one move.
You’ll do a straight leg lift, then bend into a bent-leg abduction.
No need to kick the ceiling fan here—just lift to your “sweet spot” where the side booty starts to wake up.
How to perform:
- Lie on your left side with your legs stacked and hips aligned.
- Perform a straight leg lift, raising your right leg toward the ceiling.
- Bend your right knee as you lower the leg for a bent-leg abduction.
- Avoid kicking too high; stop at the “sweet spot” where you feel the side glute engage.
- Alternate between the straight lift and the bent knee movement.
Mini Circles – R
For this one, you’ll keep your leg long and draw teeny tiny circles in the air.
The key? Small and controlled movements.
That’s how you get the glute med to really feel that perfect little burn.
How to perform:
- Remain lying on your side with your right leg extended long.
- Draw teeny tiny circles in the air toward the rear with your foot.
- Keep the movement small and highly controlled to isolate the muscle.
- Focus on feeling the burn in the “glute med” (side glute).
Clam + Kickout – R
Think of this as a clamshell with a spicy twist.
You’ll open the shell, then kick out like you’re sending a tiny karate chop into the air.
Keep your feet lifted and bottom knee grounded the whole time.
How to perform:
- Lie on your side with your knees bent and feet lifted off the floor.
- Keep your bottom knee grounded while you open your top knee like a clamshell.
- Hold the open position and kick your top leg out straight.
- Retract the leg back to the bend, then close the knees.
- Imagine you are sending a tiny karate chop into the air with your heel.
Plank Abd + Pull – R
This one’s a classic side plank abduction, but we’re adding a sassy knee pull to finish off the side glute.
Keep those hips high—don’t let them drop toward the floor.
It’s cute until it’s not, so hold on strong!
How to perform:
- Prop yourself up into a side plank position, supporting weight on your bottom arm.
- Keep your hips high and lifted; do not let them drop toward the floor.
- Perform an abduction by lifting your top leg straight up.
- Add a “sassy knee pull” by drawing your top knee in toward your chest.
- Extend the leg back out and repeat with control.
Side-Lying Combo – L
Time to switch sides and give the left glute the same love.
Same combo here: straight leg lift, then bend into that bent-leg abduction.
Find your sweet spot and let the side booty do its thing.
How to perform:
- Lie on your right side with your legs stacked and hips aligned.
- Perform a straight leg lift, raising your left leg toward the ceiling.
- Bend your left knee as you lower the leg for a bent-leg abduction.
- Avoid kicking too high; stop where you feel the left side glute engage.
- Alternate between the straight lift and the bent knee movement.
Mini Circles – L
Same tiny circles, other side.
Keep the movement small and controlled so the left glute med gets that perfect burn.
If you rush it, you’ll miss the magic.
How to perform:
- Remain lying on your side with your left leg extended long.
- Draw teeny tiny circles in the air toward the rear with your foot.
- Keep the movement small and highly controlled to isolate the muscle.
- Focus on feeling the burn in the left side glute.
Clam + Kickout – L
Now we’re bringing that spicy clamshell action to the left side.
Open, kick out, and retract with control.
Your side booty should be feeling pretty fired up by now!
How to perform:
- Lie on your side with your knees bent and feet lifted off the floor.
- Keep your bottom knee grounded while you open your top knee like a clamshell.
- Hold the open position and kick your top left leg out straight.
- Retract the leg back to the bend, then close the knees.
- Imagine you are sending a tiny karate chop into the air with your heel.
Plank ABD + Pull – L
Side plank time on the other arm.
Lift that left leg, pull the knee in, and keep those hips from dropping.
Stay strong through the burn—you’ve got this.
How to perform:
- Prop yourself up into a side plank position on your right arm.
- Keep your hips high and lifted; do not let them drop toward the floor.
- Perform an abduction by lifting your top left leg straight up.
- Draw your top knee in toward your chest for a controlled pull.
- Extend the leg back out and repeat with control.
SL GB Combo – R
Now we’re putting that glute max to work with a single-leg glute bridge combo.
Your right leg does all the heavy lifting while the left leg just floats through the motion.
Keep those hips lifted and feel the muscle fibers firing up in the right booty.
How to perform:
- Lift your hips into a bridge with your right foot planted, then bring your left leg to tabletop.
- Extend your left leg straight up toward the ceiling, reaching long.
- Keep the leg straight as you lower your hips to the floor, then drive back up through the right heel.
- Bend the knee back to tabletop, then tap the floor to reset the sequence.
- Let the right leg handle the heavy lifting while the left leg flows through the motion.
2X SL Glute Bridge – R
Double pulses on the same leg? Yep.
The right booty is working overtime here—no coffee breaks, just pure burn.
Make sure the drive comes from your glute, not your lower back.
How to perform:
- Maintain your position on your back with the right foot planted.
- Lift your hips into the bridge position and hold.
- Extend your left leg straight up toward the ceiling, reaching long.
- Perform double pulses (pulls) at the top of the movement.
- Keep the tension constant on the right glute without taking breaks.
- Ensure the drive comes from the glute, not the lower back.
SL GB Combo – L
Same single-leg bridge combo, now on the left side.
The left leg handles the heavy lifting while the right leg goes along for the ride.
Keep everything controlled and feel each rep.
How to perform:
- Lift your hips into a bridge with your left foot planted, then bring your right leg to tabletop.
- Extend your right leg straight up toward the ceiling, reaching long.
- Keep the leg straight as you lower your hips to the floor, then drive back up through the left heel.
- Bend the knee back to tabletop, then tap the floor to reset the sequence.
- Let the left leg handle the heavy lifting while the right leg flows through the motion.
2X SL Glute Bridge – L
Left glute’s turn for those double pulses.
Keep the tension constant—no resting at the bottom.
Your glute should be doing all the work here.
How to perform:
- Maintain your position on your back with the left foot planted.
- Lift your hips into the bridge position and hold.
- Extend your right leg straight up toward the ceiling, reaching long.
- Perform double pulses (pulls) at the top of the movement.
- Keep the tension constant on the left glute without taking breaks.
- Ensure the drive comes from the glute, not the lower back.
Wide GB + Tiptoe
Classic glute bridge, but with a cheeky little lift.
You’ll hold the bridge, then rise up onto your toes for that extra sprinkle of challenge.
Your legs and booty are putting on a show right now!
How to perform:
- Set up for a glute bridge with your feet wider than hip-width apart.
- Lift your hips high into a bridge position.
- Rise up onto your toes, lifting your heels off the floor.
- Hold this lifted position to add a challenge to the hold.
- Keep your glutes squeezed tight throughout the hold.
Tiptoe Hold + ABD
Stay up on those toes and add some knee pulses in and out.
Here’s the thing—make sure the movement comes from your booty, not just your knees.
Let the glutes take the lead on this one.
How to perform:
- Stay lifted in your glute bridge with your heels remaining up.
- Pulse your knees outward and inward (abduction).
- Ensure the movement originates from your booty, not just the knees.
- Let the glutes take the lead in driving the knees out.
- Maintain the height of your hips throughout the pulses.
Lunge + Reach – R
This move targets your glute max and that tricky “under booty” area.
Push through your front heel, then reach forward and hinge from the hips like a little deadlift.
Don’t just bend at the waist—really hinge those hips back.
How to perform:
- Step your right leg forward into a lunge position.
- Push firmly through your front heel to stabilize.
- Reach your arms forward and hinge from the hips like a “little deadlift.”
- Focus the movement in your glute max and “under booty.”
- Avoid simply bending at the waist; ensure it is a hip hinge.
Lunge + Reach – L
Same hinge movement, other side.
Press through that left heel and reach forward with control.
You should feel this deep in the glute max.
How to perform:
- Same workout on the other side, Step your left leg forward into a lunge position.
- Push firmly through your front heel to stabilize.
- Reach your arms forward and hinge from the hips like a “little deadlift.”
- Focus the movement in your glute max and “under booty.”
- Avoid simply bending at the waist; ensure it is a hip hinge.
Double Sumo Tap
If you thought one tap was enough, think again!
We’re giving those glutes an extra notch of work with double taps at the bottom.
Push your hips back and knees out—feel that beautiful burn building.
How to perform:
- Stand with feet wide and toes pointed slightly out (Sumo stance).
- Push your hips back and drive your knees out as you squat down.
- Perform two taps (pulses) at the bottom of the squat range.
- Give the glutes an “extra notch” of work before standing up.
- Feel the burn in the glutes by keeping the tension at the bottom.
Angled Deadlift – R
This one adds a twist—literally.
You’ll hinge forward from the hips, then twist your torso slightly to the side as you lower.
The more you practice this movement, the easier and more flowy it’ll feel.
How to perform:
- Stand on your right leg, keeping a slight bend in the knee.
- Hinge forward from the hips, lowering your torso toward the ground.
- Twist your torso slightly to the side as you lower down.
- Keep the movement fluid and “flowy” as you practice.
- Drive through the standing heel to return to the starting position.
Angled Deadlift – L
Now take that same flowy deadlift to the other side.
Keep a soft bend in that standing knee and drive through the heel to come back up.
It gets smoother with every rep.
How to perform:
- Now let’s switch sides, Stand on your left leg, keeping a slight bend in the knee.
- Hinge forward from the hips, lowering your torso toward the ground.
- Twist your torso slightly to the side as you lower down.
- Keep the movement fluid and “flowy” as you practice.
- Drive through the standing heel to return to the starting position.
Step Out – R
All your weight stays on the right leg while the left taps out to the side.
Keep that right leg strong and steady the whole time.
You’ll feel the tiny glute med growing with each tap!
How to perform:
- Stand tall and shift all your weight onto your right leg.
- Keep the right leg strong, steady, and slightly bent.
- Tap your left leg out to the side, then return it to center.
- Ensure the right leg remains stationary and supports your weight.
- Focus on the burn building in the standing (right) glute.
Step Out – L
Switch it up—now the left leg is your anchor.
Same steady stance, same side taps.
That standing glute should be on fire by now.
How to perform:
- To the other side now, stand tall and shift all your weight onto your left leg.
- Keep the left leg strong, steady, and slightly bent.
- Tap your right leg out to the side, then return it to center.
- Ensure the left leg remains stationary and supports your weight.
- Focus on the burn building in the standing (left) glute.
Cross Donkey KB – R
We’re wrapping up this home workout with a move that really targets the upper booty.
Unlike a classic donkey kick, this cross motion wakes up the glute med in a whole new way.
Feel every rep high in that upper glute and enjoy the burn!
How to perform:
- Start on your hands and knees (tabletop position).
- Lift your right leg, but instead of kicking straight back, cross it behind the left.
- Kick the leg upward diagonally from that crossed position.
- Feel every repetition high in the upper booty.
- Control the motion to really wake up the glute medius.
Cross Donkey KB – L
Last one—you made it!
Same cross kick on the left side.
Control the motion, feel it high in the upper booty, and finish strong.
How to perform:
- Time to switch sides, start on your hands and knees (tabletop position).
- Lift your left leg, but instead of kicking straight back, cross it behind the right.
- Kick the leg upward diagonally from that crossed position.
- Feel every repetition high in the upper booty.
- Control the motion to really wake up the glute medius.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
