There is a dizzying number of exercises you can do to work your butt. Variations of squats and lunges are popular options, but you don’t want to overlook one particular group of booty builders: hip lift exercises.
When executed using proper form, these kinds of exercises (also known as hip up exercises or hip extensions) target your glutes so you can forge a shapelier rear, but also so you can enjoy the many practical benefits of glute strength.
For example, many of us have what’s known as gluteal amnesia from sitting for the vast majority of our days (thanks, 9-to-5 desk job). This can weaken glutes and hip flexors, and cause lower back pain and hip problems including pelvic instability.
To fight “dead butt syndrome” and sculpt an enviable engine room, try adding some of these hip up exercises to your workout routine.
What Are Hip Lifts?
Hip lift exercises comprise moves that target your glute muscles (the gluteus maximus, gluteus medius, and gluteus minimus) by requiring you to lift your hips, whether you’re lying on your back or propped up on your side.
“Hip lift exercises are the perfect way to target your glutes,” says Austin Kallai, NASM-certified fitness and group exercise instructor. “These types of exercises work your glutes in isolation, without other muscles — such as your quads or hamstrings — taking over. If you have a hard time activating your glutes or simply want to strengthen them, hip lift exercises are essential to your routine.”
Hip Lift Exercises to Build Your Butt
Work some of these hip up exercises into your lower body workouts to build strength at your hips and round out your rump.
1. Glute bridge
Why this exercise? The classic glute bridge is the perfect hip lift exercise to target your glutes — after all, it’s in the name!
- Lie on your back with your legs bent, feet flat on the ground about hip-width distance apart. Place your arms at your sides, palms on the floor or mat. You should be able to just reach your heels with your fingertips. This is your starting position.
- Engage your abs, squeeze your glutes, and press your feet into the ground to lift your hips. Your body should form a straight line from your knees to your shoulders.
- Keep your head in a neutral position, eyes gazing toward the ceiling, and the back of your head on the floor.
- Hold for a beat and then lower your hips back to the floor. Repeat.
2. Single-leg glute bridge
Why this exercise? By lifting one leg, you introduce instability to this exercise, which will push you to increase your core engagement in order to maintain balance.
- Set up in a traditional glute bridge starting position. (See above.)
- Extend your right leg out straight, lifted so your thighs and knees are parallel.
- Engage your abs, squeeze your glutes, and press into your left foot to lift your hips up. Your body should form a straight line from your right foot to your shoulders.
- Pulse your hips up and down without allowing your butt to touch the floor. Keep your hips square throughout the movement.
- Complete your reps, and then lower down to the floor and switch legs. Perform equal reps on both legs.
3. Banded glute bridge march
Why this exercise? This variation on the glute bridge adds movement and instability to further challenge your core and balance. Placing a band around your thighs will also make your outer thighs work even harder to prevent your knees from caving in.
- Set up in traditional glute bridge starting position with a band looped around the middle of your thighs.
- Engage your abs, squeeze your glutes, and lift your hips, driving your right knee up and back.
- Lower your hips and your right foot back down to the floor.
- Repeat with your left leg.
- Continue marching, alternating sides.
4. Hip thrust
Why this exercise? Hip thrusts fire up your entire posterior chain, reducing your risk of low back pain and giving you more power and strength in your lower body.
- Sit on the floor with your back against the long edge of a gym bench and your feet flat on the floor (if using weights place a barbell across your waist). The bench’s pad should be positioned just under your shoulder blades.
- Engage your core and push through your heels to lift your hips toward the ceiling, keeping your chin tucked to prevent your spine from arching excessively.
- At the top of the movement, squeeze your glutes, and then slowly lower your butt back to within a few inches of the floor before repeating.
5. Single-leg elevated hip raise
Why this exercise? This is a slightly easier version of other hip up exercises. Because one foot is elevated, you don’t have to raise your hips as high as you do if your feet were on the ground. But that doesn’t mean it’s easy — focus on your form and you’ll still feel this in your glutes!
- Lie on your back, with your hands at your sides, palms on the floor or mat. Bend your right leg to place your right foot on a bench (or other stable object), and bend your left leg to hover your left foot above the bench.
- Squeeze your glutes and press into your right foot to lift your hips up until your body forms a straight line from your right knee to your shoulders.
- Pause for a moment, then return to the starting position.
- Perform equal repetitions on both legs.
6. Side plank hip lift
Why this exercise? This hip lift exercise requires glute and core activation to stabilize your hips. You’ll really feel the burn in your obliques!
- Lie on your right side with your legs extended and feet stacked, propping yourself up onto your right forearm. Place your left hand on your left hip.
- Lift your hips up toward the ceiling, then slowly lower them without touching the floor.
- Keep your pelvis pointed straight forward throughout the movement.
- Complete all reps, then switch sides and repeat. Perform equal reps on each side.
7. Weighted side plank hip lift
Why this exercise? For a more challenging variation on the classic side plank hip lift that builds greater strength and muscle, this one adds weight to the equation.
- Set up for a traditional side plank, propping yourself on your right forearm. Hold a dumbbell with your left hand, and rest it on your left hip.
- Lift your hips up toward the ceiling, then slowly lower them without touching the floor, engaging your core to keep your pelvis pointing forward.
- Complete all reps, then switch sides and repeat. Perform equal reps on each side.
