Jiggly Butt

Jiggly Butt: 10 Exercises & 5 Tips To Get Jiggly Booty!

Posted by

Roughly 90% of my female clients share a common aspiration: achieving that coveted jiggly butt.

Having collaborated with numerous women, it’s clear that their desires align. Thus, allow me to present a straightforward plan designed to help you attain that beautifully rounded booty, well in advance for the upcoming swimsuit season.

Let’s delve right in. The quest for a more voluptuous rear end is widespread, whether individuals are opting for the allure of ruched leggings sported by their beloved fitness role models or contemplating more drastic measures.

If genuine booty growth is what you seek, eschewing quick fixes is the way forward. While the path to cultivating a jiggly butt might demand additional effort, the gratification it promises is unparalleled.

Within this article, we’ll unveil five valuable tips for fostering a jiggly butt, accompanied by our selection of 10 preferred glute-enhancing exercises.

Understanding the Structure of the Gluteal Muscles

Achieving a perky derrière requires dedication and the right fitness routines. Let’s delve into the specific workouts shortly, but before that, let’s familiarize ourselves with your body’s structure.

Gluteal Muscles
Gluteal Muscles – Image Credit: Holistic Bodyworks

Begin with the fundamentals.

Gaining insight into the various components of your buttocks is crucial when selecting exercises to enhance muscle firmness in that area.

Your glutes consist of three primary muscle sets:

Gluteus Maximus

The Gluteus maximus stands as the most substantial among the trio of muscles.

This muscular expanse nestled in the curves of your buttocks actively aids in extending your upper leg.

For a direct experience of the gluteus maximus, engage in squats, push your thighs rearward, and gradually elevate yourself. When executed correctly, you’ll sense the activation of this muscle.

Gluteus Medius

Meet the Gluteus medius, or G-med, the second-largest muscle in your rear ensemble.

Nestled close to the hip joint and the sides of your buttocks, the G-med serves akin to obliques that trace towards the anterior surface of the trochanter.

Gluteus Minimus

Introducing the Gluteus minimus, or G-min, which shares an akin role with the G-med, namely assisting in knee extension.

Positioned between the anterior and inferior gluteal lines, right along the outer contour of the ilium.

However, it’s crucial to understand that not all butt exercises yield instant results.

Before you embark on the journey to a more toned rear, equipping yourself with knowledge about the right exercises and steering clear of common mistakes is vital.

5 Techniques Or Tips To Get Jiggly Butt

Crafting your ideal physique is a journey that unfolds both within and beyond the walls of the gym.

When your workout efforts are steady, yet the desired results seem elusive, consider integrating a few of these friendly suggestions. Alongside your dedicated glute exercises, these tips could contribute to the progress you’re aiming for.

Enhance Your Results with Heavy Weightlifting

It’s common for women to have concerns about lifting heavy weights due to fears of developing a bulky or masculine physique. However, the reality is quite different: the pathway to achieving a firmer and more sculpted glute area often involves embracing heavy lifting.

Girl Lifting Weight
Girl Holding The Rode

The fitness influencers and women you admire for their well-rounded buttocks are consistently hitting the gym and pushing their limits with heavier weights. They’re also not shy about enjoying substantial meals to fuel their workouts.

The key to developing larger glute muscles lies in lifting heavy weights, which triggers tiny tears in your muscle fibers. Nourishing your body with nutritious, protein-rich foods post-workout provides the essential building blocks for repairing these muscle tears. This reparative process results in your muscles growing back even stronger and more defined.

For optimal growth in your buttock muscles, consider embracing the concept of progressive overload. By gradually increasing the weight or repetitions in your strength training regimen, you encourage ongoing muscle development.

Employing weight lifting as a strategy ensures a continuous challenge, preventing any plateaus on your exciting journey toward achieving the coveted, toned buttocks you desire.

Boost Your Daily Calorie Consumption

To achieve the muscle growth required for voluptuous buttocks, it’s essential to boost your daily calorie intake. While intermittent fasting and maintaining a calorie deficit are effective strategies for shedding weight and enhancing muscle definition, they won’t notably aid in building larger muscle mass.

Renowned athletes dedicated to muscle building often undergo a strategic phase known as the “bulking phase.” This involves purposefully consuming more calories than your body expends over a specific period, typically spanning 1 to 6 months.

During this phase, your muscles receive the necessary nourishment to make substantial advancements in both size and strength. While the resultant growth won’t be isolated exclusively to your buttocks, once you attain your desired progress, you can transition to a different approach.

This transition phase, referred to as “cutting,” requires precise calculation. It ensures that your body receives the nutrients required to sustain your newfound muscle development while simultaneously shedding abdominal fat. This allows the enhanced muscle definition to take center stage.

You may read about the Vshred weight loss program that also offers the service that can help obtain a jiggly butt. You can read VShred Reviews here.

Add Additional Leg Workouts to Your Routine

Achieving wonderfully toned and round buttocks isn’t just a dream; it’s within reach. All it takes is your dedication to investing time in sculpting your gluteus maximus muscles.

When striving to enhance the size and power of a specific muscle group, planning 2–3 weekly workout sessions dedicated to that muscle group is a smart approach. The number of sessions you engage in will be tailored to your schedule and how swiftly your body recovers after each workout.

Don’t be disheartened if there are weeks when you manage only one lower body session. Consistency is the true key to witnessing the results of any fitness routine.

Remember, daily exercise isn’t the solution to building muscles; in fact, it can have adverse effects on both your physical and mental well-being. Instead, allowing 24–48 hours of recovery time for each muscle group is a wise choice, ensuring they heal completely.

Surprisingly, rest days are just as crucial as gym days when it comes to muscle growth. These periods grant your muscles the opportunity to mend and reconstruct, emerging even larger and mightier than before.

Should the goal be to exercise every day of the week, consider penciling in a rejuvenating run. This way, you can adhere to your workout regimen while affording your body the essential rest it deserves.

Incorporate Glute Activation Exercises for Improved Muscle Engagement

Incorporating glute activation exercises into your pre-workout routine offers significant advantages for cultivating a well-rounded, shapely booty, and here’s why:

Primarily, certain individuals face challenges in eliciting a strong response from their glutes through exercise. Frequently, people have minimal neural connectivity with their glute muscles due to prolonged periods of sitting with hips forward and muscles in a relaxed state.

For these individuals, initiating the gluteus maximus muscles’ activation before commencing their training serves to establish a profound mind-body link and rouse this muscle group from its slumber. This simple step can be the pivotal factor that transforms the outcome from a jiggly posterior to a firmer one.

Moreover, these exercises yield remarkable benefits for anyone aspiring to enhance their gluteal muscles. In situations where the glutes remain inactive, the burden of butt-focused exercises often shifts onto other muscle groups.

This not only strains auxiliary muscles like those in the lower back but also hinders the prospect of muscle growth if the targeted muscles aren’t effectively engaged.

Many exercises, including step-ups, hip thrusters, and conventional squats, boast clinical validation for their efficacy in activating the gluteus maximus muscles. By incorporating these exercises, you set yourself on the path to achieving your desired gluteal transformation.

Prioritize Consumption of Nutrient-Rich Foods

Shift your focus from restrictive diets to the nourishing delight of calorie-dense, protein-rich, and vitamin-packed foods, as exemplified by the options listed below.

Boosting your protein intake becomes a breeze with the inclusion of protein shakes in your daily routine, an especially convenient choice for those leaning towards a low-protein diet.

A single serving of most protein powders delivers 20-25g of protein, a significant portion constituting 1/3 of the recommended daily intake for a 165-pound individual.

Despite occasional misconceptions about eggs due to their relatively higher fat content, it’s important to note that the fats in whole eggs are primarily the heart-healthy monounsaturated and polyunsaturated varieties, contributing positively to your calorie goals.

Furthermore, eggs pack a powerful 13g of protein and the amino acid leucine, known for its post-workout recovery benefits.

Step into the realm of protein abundance with Greek yogurt, boasting approximately 10g of protein within a 100-gram serving. Its richness extends to essential electrolytes like calcium, vital for ensuring your muscles function at their prime.

Should your palate steer you away from meat, quinoa stands as a splendid plant-based alternative, encompassing all 9 indispensable amino acids alongside a plethora of essentials such as magnesium, calcium, and iron, which our bodies crave.

Remarkably, a 100-gram serving of quinoa contains nearly 5g of protein, an exceptional offering within the realm of grains.

The dietary aspect often proves the most formidable component of embarking on a new workout regimen. Just as chiseled abs find their foundation in the kitchen, the same holds true for cultivating a sculpted and shapely posterior. Neglecting adequate protein intake or operating within a caloric deficit inevitably curtails your potential to achieve substantial progress in your gluteal aspirations.

Recognizing that adhering to a clean eating pattern might not be your forte, consider delving into the realm of top-tier nutrition apps for comprehensive insights into effective dietary strategizing.

10 Exercises To Get Jiggly Butt

Now, it’s time to dive into the exciting part you’ve eagerly anticipated — let’s sculpt that amazing peachy derrière!

Prioritize setting up your workout area before anything else (further specifics are provided below).

Regardless of whether you’re working out in your living space or hitting the gym, ensure you’ve got ample room to fully extend all your limbs. You definitely wouldn’t want to accidentally knock over a lamp while doing donkey kicks, or unintentionally surprise a fellow gym-goer with an unexpected kick while they’re working on their own goals.

Once you’re confident in your available space, lay out your exercise mat, and get ready to embark on your transformative journey.

Here’s the ultimate guide to achieving a toned and shapely butt — these workouts are not only highly effective but also enjoyable, promising you soft and rounded buttocks that will make others green with envy.

And there’s no need to worry, as I’ll be furnishing you with all the essential information you require.

Single-Leg Glute Bridge, A Fantastic Exercise To Get Jiggly Butt

Single-Leg Glute Bridge For Jiggly Butt
Single-Leg Glute Bridge
  1. Position yourself on the exercise mat with your back lying perfectly flat on the floor.
  2. Bend your knees gently, ensuring your feet are at hip distance and resting flat on the floor.
  3. Simultaneously, extend one leg upward towards the ceiling. Activate your hips by pushing them upward and engaging your glutes.
  4. Transition smoothly by lowering your leg, and then switch sides to repeat the process with the other leg. Remember, be cautious to avoid letting your glutes touch the floor.
  5. Engage in repetitions as much as your capacity allows.

Bear Plank Leg Lift

Transitioning from the glute bridge, shift into the plank pose.

Bear Plank Leg Lift
Bear Plank Leg Lift
  1. Ensure your shoulders align over your wrists to maintain a solid plank form.
  2. Once you’re in position, lift one leg, bending the knee at a 90-degree angle. Focus on raising the heel towards the ceiling and lifting your glutes as high as possible.
  3. Lower the leg back down and repeat the movement with the other leg.
  4. Complete as many repetitions as you can, embracing the challenge.

Heel Lifted Sumo Squat To Increase Jiggly Butt

  1. Now, stand tall, positioning your feet at shoulder width, with your toes pointing outward.
  2. Raise one heel as you initiate a squat, lowering your buttocks towards the ground while being mindful of your knees, which shouldn’t extend past your toes.
  3. Repeat the action with the opposite heel and continue for as many rounds as possible.

Squat Jumps To Enhance Jiggly Butt

Squat jumps are exactly as they sound—incorporating a jump into your squat routine.

  1. Stand upright, feet hip-distance apart, and maintain a slight knee bend.
  2. Transition into a squat position, descending until your knees form a 90-degree angle.
  3. From this crouched stance, propel yourself upwards in a powerful jump, fully extending your legs.
  4. Upon landing, smoothly return to the squat posture and repeat, aiming to maximize your efforts.

Weighted Squats

This exercise calls for heavyweights to enhance the challenge.

  1. Hold a weight in each hand, arms down by your sides. Position your feet shoulder-width apart, ensuring alignment and a firm footing.
  2. Begin your descent, gradually bending your knees to a 90-degree angle. Pause momentarily to engage your glutes effectively.
  3. Next, activate your glutes and push upward.
  4. Aim for three sets of 15 reps, unlocking the potential of this exercise.

Donkey Kicks

  1. Position yourself on all fours, hands shoulder-width apart, knees under hips.
  2. Elevate one leg while maintaining a relaxed core. The foot should point upward, with knees parallel to your body.
  3. Engage in three sets of 20 reps for both legs, feeling the rewarding burn.

Butt Bridges To Get Jiggly Butt

  1. A simplified variant of the single-leg glute bridge, offering equal effectiveness in sculpting firm glutes—the envy of celebrities.
  2. Lie on your back, arms alongside your body, feet flat on the floor.
  3. Elevate your hips until your upper body aligns with your legs. Briefly hold, then repeat the motion.

Hip Thrusters

The weighted hip thrust is your ticket to a tantalizingly toned derriere.

  1. Place an EZ bar or substantial weight on your lap, just above your pelvic region.
  2. Position your upper back on a bench, initiating an upward hip thrust, utilizing the bench for support.
  3. Strive for 10 reps to experience the magic.


Lunges, although met with resistance, stand as the ultimate catalyst for butt muscle growth. To unlock optimal results, embrace lunges with added lightweight.

  1. Crafting a shapely, round, and dynamic posterior.
  2. Stand tall, shoulders squared.
  3. Step forward, bending both knees to 90-degree angles, with your back knee paralleling the floor.
  4. Return to your initial stance, alternating legs.
  5. Aim for 12–15 reps, amplifying intensity with 10 lbs dumbbells.

Leg Push-Back Machine For Jiggly Butt

First, set your preferred weight on the machine, then take a seat, legs at shoulder width.

Leg Push-Back Machine For Jiggly Butt
Leg Push-Back Machine
  1. Extend your legs, manually releasing the safety locks on the seat’s side. This marks your starting point.
  2. Inhale slowly, lowering the platform until the knees reach a 90-degree angle.
  3. Exhale, push the platform back and extend your legs to the initial position.
  4. Engage in 12 reps on this machine, seizing the opportunity to challenge yourself.

Related: How To Make Your Vag Look Younger

Expert Advice to Elevate Your Glute Workout

Effective workouts demand a solid dietary foundation. To ensure optimal results, here are a couple of invaluable dietary pointers.

  • Elevate Muscle Development through Protein and Carbohydrates — A diet rich in protein and accompanied by essential carbs stands as a pivotal factor in fostering muscle growth. An ideal choice could be incorporating protein powders. If you are sensitive to caffeine’s effects, exercise caution with caffeine-infused supplements as they might disrupt your sleep pattern or heighten restlessness.
  • Amplify Muscle Expansion with Appropriate Carbs — Swap out processed carbohydrates and unhealthy fats in favor of more nourishing alternatives such as sweet potatoes, brown rice, and fish.
  • Incorporate Multivitamins and Magnesium — Prioritize the inclusion of multivitamins and magnesium in your routine to facilitate muscle relaxation during the night. This step is instrumental in maintaining your muscle health.


For those aiming to achieve toned and firm buttocks, there exist proven dietary strategies and targeted workout choices that can efficiently accelerate the development and foster the creation of a robust yet supple derriere.

Incorporating tactics such as maintaining a calorie surplus, enriching your diet with high-protein foods, engaging in more intense weightlifting sessions, and dedicating more sessions to working out your legs can yield remarkable results.

While the exercises highlighted in this article offer promising outcomes, there’s a multitude of alternative buttocks-focused workouts that contribute to enhancing your posterior. By diversifying your exercise routine, you not only foster progress but also inject an element of enjoyment into your gym sessions.


  • John Mayer

    Registered dietitian with 5+ years of nutrition writing experience. Passionate about health promotion, providing approachable content for newsletters, blogs, and health publications. Masters in integrative health. Specializes in web marketing, nutrition consulting, and crafting engaging articles on health, nutrition, supplements, CBD, and weight loss using creative writing and history degrees.

    View all posts

Leave a Reply

Your email address will not be published. Required fields are marked *