The Elite Physique

Firming Your Buns for Rounder Glutes

Firming your buns and building great glutes is a popular trend. The buns, are also referred to as the glutes, and are probably the most focused body part. Toned glutes support your hips and posture, as well as giving a firmer appearance and improving endurance in such activities as walking, running, inline skating, cycling, etc.

firming your buns

Tips and Tricks for Firming Your Buns

Contrary to popular belief, you don’t have to spend a lot of time, or money to get a toned backside. You can get a quality glute workout under 15 minutes once a week with just the basics.

There are a multitude of machines at the gym that isolate different parts of the hips, thighs, and glutes. Many of these are a waste of time and lead to over training. All you need are squats, stiff-legged dead lifts, and lunges for a workout that’s ideal for firming your buns.


Squats work the entire leg and glute muscles. If you skip the squats, you are doing yourself a great injustice when it comes to firming your buns. To begin, choose a weight you are comfortable with. Stand with your feet shoulder-width apart. Keep your back straight and lower yourself until your knees are at a 90-degree angle.  Rise to the starting position and make sure you contract your glutes at the top of the movement.

Perform 4 sets of squats with light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals. Don’t use excessively heavy poundage if you carry most of your weight in your hips, thighs, and buttocks.

Stiff-Legged Dead Lifts

The stiff-legged dead lifts also help to work the glutes, as well as the hamstrings. This is often a neglected exercise. Form is important. Keep your focus on your hamstrings and glutes, and not the back.

To begin, choose a weight that you are comfortable with. Stand with your feet shoulder-width apart and hold the weight in front of you. While keeping your lower back tight, slowly drop your hips behind you and allow the weight to fall toward your feet. As you rise, squeeze and contract your hamstrings and glutes. Perform 4 sets of stiff-legged dead lifts with light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals.


Lunges work the entire leg and glute area.   Ollie Odebunmi at tells us, “Lunges and stair-climbing rank among the top exercises for toning and shaping those oh-so-stubborn butt muscles, according to a survey of American Council on Exercise certified fitness professionals”  You can choose to do lunges with or without weights. To begin, stand normally. Lunge one foot forward until the knee is at a 90-degree angle, and then resume standing position. Do the same movement for the other legs. Perform 4 sets of lunges with light to moderate weight in the 15 to 20 repetition range with one minute rest intervals.

Keep in Mind…

Resistance training will build firm and toned glutes, but in order to remove the fat, cardiovascular exercise is needed. Any aerobic exercise is good for burning calories and burning fat, but choosing the ones that target the legs and glutes are even better.

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Power walking, jogging, sprinting, in-line skating, and the elliptical are the best for leaning up the lower body and glutes. Perform these at least 3 times a week for 20 minutes and progress each week from there.

I must caution you about the stepper and treadmills set on incline. Yes, these are great for building the legs and glutes, but if added size is not your desire, it’s best to avoid these.  If you are unsure of the proper form on any of the exercises, please have an instructor show you.


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Karen Sessions - NSCA-CPT

Free PDF Download - 5 Leg Training Hacks

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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