Butt & Hip Exercises

Fitness Programs

Trainers Near You
San Diego CA change location

Eunis Christensen

ACE Health Coach

San Diego, CA

Erwin Cabarles

Personal Trainer, ACE Health Coach

San Diego, CA

Wendy Cole

Advanced Health & Fitness Specialist (Gold Certified), Personal Trainer

San Diego, CA

View More

Exercise Library

< BACK

Butt & Hip Exercises

Add some diversity to your fitness program with these butt and hip exercises from the American Council on Exercise. We'll help you tone up those glutes and get that butt into shape. Choose from a wide variety of hip flexibility and strengthening exercises including glute bridges, BOSU lateral jumps and more. These exercises come with detailed instructions, step-by-step guidance and tutorials on proper equipment use. For full workout routines featuring butt and hip exercises, be sure to visit our Workouts section.

Supermans
Target Body Part: Back,Butt/Hips,Shoulders
Equipment Needed: No Equipment
View Details >

Bird-dog
Target Body Part: Abs,Back,Butt/Hips
Equipment Needed: No Equipment
View Details >

Dumbbell Step-up
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Dumbbells,Raised Platform/Box
View Details >

TRX ® Suspended Lunge
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: TRX
View Details >

Contralateral Limb Raises
Target Body Part: Back,Butt/Hips,Shoulders
Equipment Needed: No Equipment
View Details >

Dumbbell Front Squat
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Dumbbells
View Details >

Inverted Flyers
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Stability Ball Reverse Extensions
Target Body Part: Back,Butt/Hips
Equipment Needed: Stability Ball
View Details >

Barbell Deadlift
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Barbell
View Details >

Bodyweight Squat
Target Body Part: Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Downward-facing Dog
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Glute Activation Lunges
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Mountain Climbers
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Partner Assisted Bodyweight Squats
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Single-arm, Single-leg Romanian Dead Lift

Target Body Part: Back,Butt/Hips
Equipment Needed: Dumbbells
View Details >

Supine Hip Flexor Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Agility Ladder: Lateral Shuffle
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Ladder
View Details >

Alternate Leg Push-off

Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Raised Platform/Box
View Details >

BOSU® Lateral Jumps
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: BOSU Trainer
View Details >

Box Jumps
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Raised Platform/Box
View Details >

Childs Pose
Target Body Part: Abs,Back,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Forward Cone Jumps
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Cones
View Details >

Forward Lunge
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Forward Stepping over Cones

Target Body Part: Abs,Butt/Hips
Equipment Needed: Cones
View Details >

Glute Bridge Single Leg Progression
Target Body Part: Back,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Hexagon Drill
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Cones
View Details >

Jump and Reach
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Kneeling TA Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Lateral Cone Jumps
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Cones
View Details >

Leg Crossover Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Medicine Ball Lunge to Chest Pass
Target Body Part: Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed: Medicine Ball
View Details >

Partner Standing Row with Resistance Tubing

Target Body Part: Arms,Back,Butt/Hips
Equipment Needed: Resistance Bands/Cables
View Details >

Quadruped Bent-knee Hip Extensions
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
View Details >

Side Lunge
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Single Arm Barbell Jammer
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Barbell
View Details >

Single Leg Push-off
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: Raised Platform/Box
View Details >

Single Leg Squat
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Standing Gate Openers (Frankensteins)
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Standing Triangle Straddle Bends
Target Body Part: Back,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Sumo Rotational Squats
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Supine 90-90 Hip Rotator Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Triceps Extension with Tubing (partner resisted)

Target Body Part: Abs,Arms,Butt/Hips
Equipment Needed: Resistance Bands/Cables
View Details >

TRX ® Hamstrings Curl

Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: TRX
View Details >

Warrior I
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Push-up with Single-leg Raise
Target Body Part: Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Equipment Needed: No Equipment
View Details >

Bear Crawl
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: No Equipment
View Details >

Barbell High Back Squat
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Barbell
View Details >

Hip Rotations (Push-up Position)
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Squat Jumps
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Side Plank with Bent Knee
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
View Details >

Stability Ball Shoulder (Glute) Bridge

Target Body Part: Abs,Back,Butt/Hips
Equipment Needed: Stability Ball
View Details >

TRX ® Assisted Side Lunge with Arm Raise
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Shoulders
Equipment Needed: TRX
View Details >

Dumbbell Deadlift
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: Dumbbells
View Details >

Lunge with Elbow Instep
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Equipment Needed: No Equipment
View Details >

BOSU® Squat Jumps
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: BOSU Trainer
View Details >

Stability Ball Hamstring Curl
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Stability Ball
View Details >

Hip Hinge
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Barbell
View Details >

Dirty Dog
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
View Details >

Side Plank (Modified)
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
View Details >

Barbell Forward Lunge
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Barbell
View Details >

Barbell Jammers
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed: Barbell
View Details >

Barbell Push Press
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs,Shoulders
Equipment Needed: Barbell
View Details >

Cycled Split-Squat Jump
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Double Leg Tuck Jump
Target Body Part: Butt/Hips
Equipment Needed: No Equipment
View Details >

Forward Hurdle Run
Target Body Part: Butt/Hips,Legs - Calves and Shins
Equipment Needed: Hurdles
View Details >

Forward Linear Jumps
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Forward Lunge with Arm Drivers
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Glute Bridge
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
View Details >

Kneeling Hip-flexor Stretch

Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Lateral Over Unders
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment,Raised Platform/Box
View Details >

Lateral Shuffles
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Cones
View Details >

Lunge with Overhead Press
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Medicine Ball
View Details >

Lying Hamstrings Curl
Target Body Part: Butt/Hips
Equipment Needed: Weight Machines / Selectorized
View Details >

Overhead Medicine Ball Slams
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Medicine Ball
View Details >

Overhead Medicine Ball Throws
Target Body Part: Butt/Hips,Full Body/Integrated,Shoulders
Equipment Needed: Medicine Ball
View Details >

Plank with Knee Drag
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Reverse Medicine Ball Throw
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Equipment Needed: Medicine Ball
View Details >

Seated Leg Press
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Weight Machines / Selectorized
View Details >

Side Lying Hip Abduction
Target Body Part: Butt/Hips
Equipment Needed: No Equipment
View Details >

Side Lying Hip Adduction
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Side Plank with Straight Leg
Target Body Part: Abs,Butt/Hips
Equipment Needed: No Equipment
View Details >

Squat Jump
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Stability Ball Wall Squats
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: Stability Ball
View Details >

Standing Hip Abduction
Target Body Part: Abs,Butt/Hips
Equipment Needed: Resistance Bands/Cables
View Details >

Standing Hip Adduction
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: Resistance Bands/Cables
View Details >

Standing Low Cable Hip Abduction
Target Body Part: Abs,Butt/Hips,Full Body/Integrated
Equipment Needed: Resistance Bands/Cables,Weight Machines / Selectorized
View Details >

Standing Low Cable Hip Adduction
Target Body Part: Abs,Butt/Hips,Full Body/Integrated
Equipment Needed: Weight Machines / Selectorized
View Details >

Standing Lunge Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

Thomas Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Equipment Needed: No Equipment
View Details >

TRX ® Assisted Cross-over Lunge with Arm Raise
Target Body Part: Back,Butt/Hips,Shoulders
Equipment Needed: TRX
View Details >

TRX ® Hip Press
Target Body Part: Back,Butt/Hips,Legs - Thighs
Equipment Needed: TRX
View Details >

Walking Lunges with Twists
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Equipment Needed: Medicine Ball
View Details >

Filter your results

Fit Life Articles

Ditch Dining Out: 3 Restaurant-inspired Dinner Ideas That are Actually Good for You

Do you enjoy dining out, but want to avoid the high cost—both to your wallet and your waistline? The Nutrition Twins have taken some of your favorite restaurant-inspired...

Does a Walk Come With Those Fries?

Many states require restaurants to post nutritional information, including fat and calorie content, for the foods they serve, but does this really affect what people choose...

10 Healthy Foods You Can Eat on the Cheap

If you think you can’t eat healthy if you’re on a tight budget, you may be overlooking some great options that will not only boost your health, but your bottom line as well....

  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
  • Millitary friendly schools