This post looks at getting the ultimate butt by working the correct gluteus muscles with the right exercises for side buttocks. Plus skincare to support gains.
If your goal is to build the ultimate booty – firm, lifted, perky – then it’s important that you work all the different butt muscles.
Often the side glutes are overlooked when working out, and these muscles are key to creating a shapely butt and sexy hips. The side glutes also help stabilize your pelvis, preventing back pain. Irresistible curves AND a strong, healthy body? Yes, please!
In this post, we’ll share how to grow your side glutes with the 5 best exercises for side buttocks.
What Are the Side Butt Muscles?
Before we get into our side butt workout routine, it’s important to understand the anatomy of the area you are working and why it’s so important to target the correct muscles. The buttocks actually consist of 3 muscles: gluteus maximus, gluteus minimus, and gluteus medius.
The gluteus maximus muscle, found in the buttocks, is the biggest gluteal muscle. It not only helps move the thigh, but it also shapes the butt.
The gluteus minimus is found in the areas of the pelvis and hips. This muscle begins at the ilium’s outer surface, which is the upper section of the pelvic/hip bone.
The gluteus medius is a muscle located on either side of the buttocks, slightly lower than the hips. The gluteus medius, the muscle in charge of the side region of the bottom, is the key to achieving a rounder bum at the sides.
So, if you want to strengthen your glutes, produce amazing curves, and have a sexier and rounder bottom, including an exercise regimen that targets the gluteus medius in your workout routine is a great idea.
Will Working the Gluteus Medius get Rid of Hip Dips?
A lot of women are concerned about the appearance of hip dips (also called “violin hips”), which is an indentation that appears below each hip bone. So, many turn to side glute exercises in the hopes of eliminating hip dips.
The important thing to know is that hip dips are completely normal and not something you can get rid of. This is because the appearance of hip dips is largely determined by bone structure and genetics.
That said, working the gluteus medius (along with other butt muscles) can build up the muscles and add dimension to the hips, helping to minimize the appearance of hip dips if this is something that concerns you.
More importantly, building your side buttock muscles will give your entire booty area a sexy, shapely look, so all eyes will be on your bum (and certainly not on your hip dips – so stop worrying about them!).
5 Best Exercises for Side Buttocks
If you’re wondering how to develop a rounder bum, especially at the sides, we’ve got a list of key exercises that will help get your glutes moving! These 5 gluteus medius exercises are perfect to incorporate into any lower body workout for a shapelier, rounder, and curvier backside.
1. Clamshell
Clam shells are a relatively easy exercise that work the gluteus medius. When you first perform this workout, you will definitely feel a burn – and that burn signifies that it’s working!
How to do a clam shell:
- Lie on the side with the legs stacked on top of each other and your knees bent.
- Rest your head on your arm, making sure your hip bones are stacked.
- With your feet together, elevate your upper knee while keeping your pelvis and hips and pelvis in place.
- Repeat this exercise, reaching as high as possible and doing up to 30 repetitions at first.
2. Fire hydrant
Don’t undervalue the effectiveness of the fire hydrant in exercising the rest of the body—they’re excellent for training the gluteus medius as well! Your core will be used in addition to your arms and legs when you are on your knees and hands.
How to do a fire hydrant:
- Get down on all fours and place a yoga mat under your knees to reduce the impact of the hard floor.
- Lift your leg away from the body at a 45-degree angle.
- As many times as the body allows, continue the movement. If you wish to give the fire hydrants extra power, you can add resistance bands.
3. Side leg lift
Side leg lifts are a fantastic approach to acquire the round bum of your desires and really work your side bottom!
How to do a side leg lift:
- On a yoga mat, lie on your side with the head resting against the hand and your elbow providing support.
- Stack your legs and hips.
- Lift the higher leg slowly to the ceiling and then lower it again.
- Repeat as many times as is comfortable for you, ideally at the start or finish of your workout.
4. Curtsy lunge
A lunge variant that will specifically target those side glutes. Be careful you move at a regulated and steady pace when doing this workout. This is because you can risk losing stability if you move too quickly.
How to do curtsy lunge:
- Take a standing stance with your hands on your hips.
- Take a big step back with your right leg, crossing it behind your left.
- Bend your knees and lower your hips until your left thigh is nearly parallel to the floor.
- Keep your torso upright and your hips and shoulders as square as possible.
- Return to start and repeat on the other side.
5. Glute bridge with resistance band
This is one of our favorite exercises for glute activation that will ignite all of your gluteal muscles.
How to do a glute bridge with a resistance band:
- Place the resistance band below your pelvic area in a starting position.
- Elevate your hips as far upward as possible while tightening your glutes for two to three seconds on each repetition.
- Return to the start and repeat.
Sexy Booty Bonus!
Now that you know the 5 best exercises for side buttocks, let’s talk about how you can enhance your shapely booty with skincare.
Our Sublime Curves Booty Shaping Cream contains key ingredients that can help give you a firmer and more lifted looking booty.
These include Voluplus, an innovative “lipofilling” ingredient that visibly plumps skin, maca root to boost curves, and uplevity peptide to tighten and firm skin while reducing the look of cellulite.
