Stronger, Rounder, Bigger Glutes: The Best Intermediate Butt-Building Exercises

Butts are having a moment—and it’s about time. Strong glutes don’t just fill out your jeans, they make your back, hips, and knees stronger and more resilient. Strong butts improve performance, endurance, mobility, and longevity. But even though butts are now getting the recognition they deserve; North America is in a sort of “butt crisis.” From sedentary jobs to phenomena like Dead Butt Syndrome and Ozempic Butt, the message from the universe is clear: take care of your butt and your butt will take care of you!

Let’s say you’ve got your bridges, hip extensions, and other glute activation exercises down and you are ready to do some lifting. This small collection of glute-building exercises is a great next step that will help you build your butt fast!

In this blog post, we’ll discuss the best exercises and lifestyle and nutrition tips to ensure the best booty gains. These intermediate-level butt exercises will help you build strength, shape, and definition. These are large-multijoint movements that are perfect for people who have mastered the beginner gluteal activation moves (see Wake That Butt Up blog post) and want more results!

Dead Butt Syndrome: What you Need to Know and How to Fix It

The recent New York Times article on “dead butt syndrome” certainly grabbed attention, and for good reason—it sheds light on an important issue affecting many of us. It’s a great introduction to the public health booty emergency many are facing, but here, we’ll take a deeper dive into the practical steps you can take. If you’re searching for answers to your own derriere dilemma, you’ve come to the right place.

Wake That Butt Up: 20 Exercises to Activate Your Glutes and Build Your Backside

There are lots of reasons to want a strong butt: looks, decreased back pain, healthier knees, and stronger hips. As I tell my clients all the time, a strong butt sets you up to do whatever you want in life. It is literally key to everything, and that is a hill I’m willing to die on.

In this blog post, we’ll focus on activating your glutes. Gluteal muscles switch off for all sorts of reasons (Dead Butt Syndrome anyone?). What we want to do is flip that glute switch the ON position.

The good news is that there are dozens (if not more) of glute exercises out there. I’ll do my best to organize them into something that makes sense here, so let’s look at some of my favorite glute exercises.

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