7 Exercises to firm the buttocks at home

7 Ejercicios para reafirmar los gluteos en casa

7 Exercises to firm the buttocks at home

We present 7 exercises to firm your buttocks at home. In addition to the exercise routine, to get results it will be essential to take care of our diet and drink 2 liters of water daily.

If you want to have perfect buttocks, there are very good routines outside or inside the gym that can help you. In the following article you will learn the most effective exercises to firm the buttocks, to achieve good results in a matter of weeks. The flaccidity of the buttocks is an aesthetic problem that requires, firstly, effort and secondly, perseverance, to correct it. With regular exercises you can get the figure you want.

It is necessary to take into account before starting with the routine for the buttocks that at all times the back has to be straight, so you will take care of it and avoid problems. What you need to work on is the thigh area and not the waist. If you feel pulling or pain in your lower back or hips, then you are doing the exercise wrong, adjust your posture and start again.

As much as you want to have firm buttocks, you don’t have to neglect your back or cause injury. The exercises can be done either in the gym or in your living room at home, the important thing is that you are strict with the routine, that you repeat it at least three times a week and that you eat healthier. Because it won’t do you any good to work so hard if you eat any food afterwards. And don’t forget to drink at least two liters of water a day, whether you exercise or not.

You may be interested in: How do I know if lipo is for me?


The best exercises to firm your buttocks

Continuing with the 7 Exercises to firm the buttocks at home, they are undoubtedly the best known exercises for the buttocks, thighs and legs. This is the essential exercise for any routine. You can do it with different variations, using a barbell with weights, dumbbells or just your body weight to generate resistance. Stand with your legs shoulder-width apart. If using dumbbells, they can be at the sides of your body (one in each hand) or with your arms straight at your sides (shoulder-width apart). If you use a barbell, bring it behind your head and hold it with your shoulders. Bend your knees to lower your body. Make sure your thighs are parallel to the floor, and that the imaginary line of the knee does not exceed the tip of your toes. Hold this position for a few seconds before returning to the starting position. The movement should be slow and unhurried.


Half squat or lunge

This is one of the simplest variations of the previous exercise. The position is the same and you can also use your body, the barbell or dumbbells as resistance. Feet shoulder width apart. Instead of lowering yourself to the floor, what you should do is step forward with one foot, as exaggerated as you can without losing your balance. Keep your shoulders above your hips. The leg that has been left behind should also be bent from the knee, so that it touches the floor. The front knee should not exceed the line of the toe. Return to the starting position and repeat with the other leg. Interchange and perform the same number of positions with each leg.


Hip extension

Lying face down on a gym bench (or you can do it on your bed), hips should be on end, feet dangling down. Lift both legs at the same time, using your thigh and gluteal muscles. They should be at hip level. Hold this position and alternate as if you were doing swim kicks, but in the air. When one leg is closer to the chest, the other is at hip level, they meet in the middle of the movement.



Stand in front of a bench or chair that is sturdy and tall so that you can bend one knee at a 90° angle and stand on it. Place your right foot on the bench and lift your body using the strength of your thigh and gluteal muscles. Stretch as far as you can, the idea is that the leg is fully stretched. The left leg should not touch the bench, but you can stand on tiptoe. Hold the posture for a few seconds and slowly descend. Repeat five times with that leg before changing.


Gluteal press

Place knees, elbows and forearms on the floor. Knees at hip level. Elbows in a straight line with the shoulders. Tighten your stomach and align your back properly. Now lift your left leg until your knee is at hip level, bent. Squeeze your buttocks for three seconds and lower to the starting position. Perform fifteen repetitions before moving to the other leg.



Start the exercise in the same posture as the previous one, resting elbows, knees and forearms on the floor. Tighten your stomach and raise your right leg to hip height, bending your knee. The kicks can be done either upwards (as if the sole of the foot touches the ceiling) or backwards, stretching the leg and keeping it straight. In either case you must hold for a few seconds. Do eight repetitions and switch legs. To make the exercise more resistant, you can use some ankle weights.


Pelvic Lift

Lie on your back on a mat and place the soles of your feet on the floor, bending your knees. Arms to the sides of the body. Lift your pelvis towards the ceiling, exerting pressure with your buttocks or thighs. The back should be diagonal to the floor. Hold the position for a few seconds and return to the starting position, without touching the mat with the buttocks. Do ten repetitions, rest and start again. A variation to this exercise is to place a round weight on the abdomen.

We invite you to follow us on our social networks: Facebook and Instagram.

March 7, 2023

Leer más


Attention: the information entered in this form will be protected and will be completely reserved between doctor and patient.

Logo dr villafane negro
Logo dr villafane negro

Need help?

Our experts are waiting for you. Fill in the data to start the chat.