Exercise To Develop The Gluteal (Butt) And Hamstring Muscles

develop the butt


What are the best exercises to focus on the hamstring-gluteal tie in for women?

- Sheri


Thanks for the great question Sheri.

There are some great hamstring/glute exercises that specifically target this area. The best exercises? That's a tough one because I'm not sure what you're training for. I'm going to guess you want to develop this area to look great. Nothing wrong with that.

I find a combination of exercises work best at developing the gluteal and hamstring muscles. Personally, you can't go wrong with a squat of some sort.

It's simply a fantastic leg builder as well as being a great butt builder. This exercise would definitely have to be included near to top in any gluteal development list.

Some will argue that this is a leg builder but it is probably one of the best butt builders out there as well. Once I start to do squats, my entire lower body feels tight and hard, especially my butt. Squats with either a barbell or dumbbells will do just fine.

Barbell Squats

Dumbbell Squats

Another great glute/hamstring builder is the lying butt bridge. This exercise directly targets the butt and is a great contraction exercise. It's a little different but it will work to do this exercise, simply lie on the floor and bend you knees like you would if you were to do a crunch or a sit up.

With your hands by your sides, thrust your pelvis upwards until you feel a nice contraction in your gluteal muscles. Remember to hold in the top position for a count of 3 to 5 and squeeze.

Butt Bridge

You may also want to include a stiff leg dead lift of lying leg curl in this equation. Both are great hamstring builders, but if I had my choice, I'd go with the stiff leg dead lift because it targets both, the hamstrings and gluteal muscles.

Stiff leg dead lifts is a great exercise that effectively targets both muscle groups.

Stiff Leg Deadlift

Lying Leg Curl

Also, you might want to try a standing backwards leg kickback. You can do this exercise at home or in the gym. While facing a wall, with

Standing leg kick backs are also a great exercise for the gluteal and hamstring muscles. To do this exercise, simply stand, facing a wall. Put your hands on the wall for support and simply lift your left or right leg backwards and upwards. Keep a slight bend in your leg.

Leg Kickback (No Weight)

If you're working out at a gym, their should be a cable cross over station or a lat machine station that has bottom cables.

There's usually an attachment for your ankles in order for you to do this type of exercise. It will add more resistance to this exercise.

Leg KickBacks (With Weight)

Building muscle 101 also has a workout video for the butt and gluteal muscles. To see the workout, click here.

Sample Routine

Squats; 3 sets of 15 repetitions

Butt Bridge; 3 sets of 20 repetitions

Still Leg Dead lift; 2 sets of 15 repetitions

Leg Kick Back; 2 sets of 20 repetitions

Bonus Exercise

This is a little known exercise but perhaps the greatest butt builder out there (this will be our secret so don't tell anyone else ;). It's called the duck walk.

Simple squat down and walk like a duck for 10 seconds. That's it. Do 3 sets of 10 seconds (count to 10). Ideally you want to get up to 30 seconds plus.

Perform this workout 2 times a week and you'll start to see some development within the month.

I hope this helps.

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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