Lower glute exercise is something most people forget. But it’s key if you want a rounder, lifted butt. The lower glutes sit right where your butt meets your leg. Training this area makes your shape look tighter and more defined. Honestly, it also helps with balance and strength. In this article, I’ll share my favorite lower glute exercises. Easy to do. Very effective. You’ll feel the burn in all the right places.
Why Lower Glute Workouts Are So Important
✔ Shape the underbutt
Lower glute exercises add roundness under the glutes. That’s the part that gives your butt a lifted look. Honestly, it’s what makes your side profile pop.
✔ Fix common glute imbalances
Most workouts hit the upper glutes. The lower part often gets ignored. That’s why some people still feel flat, even after months of squats and thrusts.
✔ Improve posture and support
Lower glutes help control your hips. I noticed my back pain faded once I started doing more lunges and kickbacks. It’s subtle—but real.
✔ Boost performance and shape
You move better when your glutes fire right. Plus, the line where your butt meets your leg? It gets sharper. That’s the look most people want.
Best Lower Glute Exercises You Should Try
Step-Up with Dumbbells
This one targets the lower glutes fast. Just step up on a bench with one leg, drive through the heel, then switch sides. Keep the movement slow. I swear, after 2 sets, your butt feels it right under.
Bulgarian Split Squat
It looks simple. But the stretch in your lower glutes? Brutal. Place one foot behind you on a bench, then squat down with the front leg. Lean forward slightly. That angle hits deep. Super effective.
Glute Kickback
Cable or no cable, this move works. Bend over a bit, kick your leg straight back, and squeeze. I like to hold at the top for one second. The burn builds up quickly in the lower glutes. Great finisher.
Reverse Lunge with Forward Lean
This one changed my lower glutes. Step back, lean slightly forward, and push through your front heel. Don’t rush it. That forward lean? That’s the magic. It stretches and hits right at the underbutt.
Sample Lower Glute Workout Routine
Here’s a quick workout you can try. Just 4 moves. Do this 2–3 times a week, and you’ll feel the difference.
| Exercise | Sets | Reps | Tips |
|---|---|---|---|
| Step-Up with Dumbbells | 3 | 10–12/leg | Press through the heel. Stay controlled. |
| Bulgarian Split Squat | 3 | 8–10/leg | Lean forward slightly. Go deep. |
| Glute Kickback (Cable/Bodyweight) | 3 | 12–15/leg | Squeeze at the top. Small pause helps. |
| Reverse Lunge with Forward Lean | 3 | 10–12/leg | Keep the chest low. Stretch at the bottom. |
Keep rest short—about 30–45 seconds between sets. Add weight if it starts to feel too easy.
Lower glute exercise aren’t just a bonus—they’re the key to a fuller, lifted shape. Honestly, once I added these moves, everything changed. Better posture. Better shape. Even better control in other lifts. Try adding just one or two of these into your next leg day. You’ll feel it right where it matters.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.