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Top 5 Bubble Butt Exercises

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If you are trying to lift and shape your backside, try out our top 5 Bubble Butt exercises for a shapely derriere courtesy of Share It Fitness. Simply combine these booty shaping moves with a high protein, low fat diet to reap the biggest rewards. As with all new exercise programs – start off cautiously, knowing your body’s limits and insuring to not over-do-it. While 3 sets of 15 reps each is most common, we recommend beginners dial back both the number of sets and repetitions.

1. The Deadlift

You probably expected to see this one on here.  While it is an old and perhaps overused staple of the gym, it still provides one of the best all-around workouts for your butt, hamstrings, and back….pretty much all the muscles on the backside of your body that need toning.  With the deadlift in particular, make sure you use good form as to not hurt yourself.

2.Butt to Floor Squats

This exercise is straight forward but instead of stopping at 90 degrees, continue all the way until your butt is just a hair above the floor.  Many people will caution this is bad for your knees, however according to research on the matter – they are misinformed. Going all the way down will place greater stress on the hips, glutes, and hamstrings (which can handle heavier loads) and thus less stress on the knees..making this easier on your joints, but harder on your butt.

3. Bulgarian Squat (Jump)

Prepare for some serious soreness with this one.  These can be performed with a barbell behind your neck, holding dumbbells in your hands or without any weight at all (and it’s recommended that first timers forego the weights).  This one puts a ton of stress on the upper hamstrings and glutes…helping you develop a nice, rounded rump…aka Bubble Butt.

 4. Reverse Lunges

Feel free to add a barbell or dumbbells for added resistance during this exercise.  Keep your body up right, press through your heel, and feel as your butt starts to burn.  To spice things up and target the outer parts of your booty, step back at a 45-degree angle instead of directly back. 


5. Squat Jumps 

This is yet another exercise that can be customized to increase difficulty by adding a barbell.  Squat jumps are a great plyometric movement that will hit the muscle fibers in your legs and backside in different ways.  When combined with standard weight training exercises like the deadlift and standard squats, progress is compounded, making gains more significant. Remember to explode through your jump on this one, getting as high off the ground as possible and landing with soft feet & knees.

Interested in more exercises to shape your booty? Check out the Brazilian Butt Workout, as it too it a great routine for an attractive backside.

Editor’s Note – Original article from 2012 has been revised to include fresh & updated material for our readers. Thanks for checking us out, ~ TLI Staff