Even better than the squat or deadlift, nothing is going to be better for your butt than lunges. That’s the #1 ADVANCED exercise for a better butt.
But if you’re not advanced, or if lunges hurt your knees, where does that leave you?
For beginners, the best butt exercise is the 1-Leg Hip Extension. It’s a no-equipment bodyweight move that is done lying on the floor to isolate your butt muscle. It looks easy, but works great. It even helps advanced guys and gals chisel out the final details of a beautiful butt. Don’t ignore this move, even if you are a personal trainer or fitness model.
At the intermediate level, the best exercise for building a better butt is a tie…(wow, I’m really cheating and listing 4 exercises as the best butt exercise). The tie goes to Step-Ups and Split Squats. Both exercises are easier than lunges because they require less balance and both are less likely to cause trouble for your knees (if you have past injuries).
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