May 30, 2025, 12:29 pm | Read time: 4 minutes

To shape your glutes, the gym offers plenty of options. That’s clear. However, it’s worth considering more than just the typical machines like the leg press, hip thrust machine, or abductor trainer. FITBOOK author Tony Poland reveals five exercises for the glutes that might not immediately come to mind. But they are effective!

Rainbow Donkey Kicks

A very intense variation that consists of glute kicks (glute refers to “buttocks”) and a semicircular leg movement. The exercise, which should be performed on a mat, particularly targets the gluteus maximus and also helps develop core stability.¹

1. Start by getting into a tabletop position with your core engaged and back straight.
2. Now, extend one leg back and slightly upward to start the “rainbow” movement. This means moving the extended leg in a large, controlled semicircle over the core. The foot traces the shape of a rainbow, from the right side over the center to the left side, or vice versa.
3. At the end of the arc, lightly tap the toes on the ground, then return to the starting position.

Skater Hops (with Ground Touch)

Skater hops also impact the gluteus maximus, and especially the gluteus medius. They also improve endurance.²

1. Stand with feet hip-width apart, knees slightly bent, torso leaning slightly forward, and core tight!
2. Now jump explosively to the right and land on one leg while the left leg swings behind the standing leg. Similar to the movement in figure skating. (Optionally, you can touch the ground with your left hand.)
3. Now push off to the left and land on the left leg, with the right foot swinging behind the left foot. Repeat this switch in a steady rhythm.

Banded Crab Walk

It looks a bit unconventional, but it definitely makes the side glutes burn! For this version of the crab walk, you’ll need a resistance band to increase the intensity.³

1. Beginners place the band above the knees, while advanced users place it at the ankles. This makes the exercise even more challenging.
2. Stand upright, feet about shoulder-width apart. Then, go into a half squat. Keep your back and core engaged, and look forward.
3. Now, take small, controlled side steps in one direction while maintaining the squat position. Important: Keep the resistance band taut at all times! After a maximum of five steps, switch directions.

By the way: The lower you squat and the more bent your legs are, the more demanding and effective it is for the booty!

Wall Sit Leg Lifts for the Glutes

Wall sitting can really fire up the glute muscles in a specific form. The exercise combines static or isometric holding (wall sitting) with dynamic leg movement.⁴

1. First, lean your back against a wall. Slide down with your knees until they form a 90-degree angle. Feet are hip-width apart, knees over the heels. As always: Engage your core!
2. Now comes the active movement. Lift one leg straight forward and hold it parallel to the ground for a few seconds. Then lower it and switch to the other leg.
3. If you can manage, you can also incorporate small up-and-down movements with the lifted leg.

The longer you hold the leg, the more intense the exercise!

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Side Step-ups (with a Dumbbell)

A stepper is typically used for cardio training, while a flat bench is often used for strength training. But both can be used for an effective booty workout.⁵ With side steps! The lateral stepping trains the entire butt. Holding a dumbbell in each hand increases the effectiveness even more.

1. Start by standing hip-width apart, sideways to the equipment, with one side of your body facing it.
2. Now place one foot on the elevation, centered, so that all your weight can be shifted onto it. Don’t forget to keep your core tight and back straight!
3. Step onto the stepper or flat bench by pushing your body up with the “training leg.” The second leg remains straight and on the ground.
4. Only in the final phase of the upward movement is the leg that was on the ground also moved onto the elevation. You can either place it briefly next to the second leg or let it hover without losing tension in the “training leg.”
5. Then, reverse the entire movement, ending with the second leg back on the ground. After a brief pause, with the “training leg” still engaged, start again. After a few repetitions, switch sides.