If your fitness goals include shaping, lifting, and tightening your backside, you need more than just squats. You need butt exercises that actually target the glute muscles from different angles — and do it effectively. One of the best tools to help? An exercise ball. It adds instability that forces your glutes, core, and supporting muscles to work even harder.
Whether you’re working out at home or adding variety to your gym routine, these glute-focused moves using a stability ball are designed to help you sculpt a firmer, rounder butt — no machines necessary.
Why Use an Exercise Ball for Butt Exercises?
An exercise ball might look simple, but it’s incredibly powerful for building strength and balance. When you use one for butt exercises, you activate not just your glutes but also your core, hamstrings, and hip stabilizers. The result: better posture, injury prevention, and a more toned, lifted backside.
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Plus, these exercises require minimal equipment, making them perfect for home workouts or gym floor routines.
1. Lying Hamstring Curl
This glute and hamstring combo move is one of the most effective butt exercises you can do on the floor.
How to Do It:
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Lie on your back with an exercise ball under your heels.
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Press your hips up so your body forms a bridge, knees slightly bent.
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Dig your heels into the ball and flex your feet.
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Slowly roll the ball toward your glutes by curling your heels.
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Keep your hips lifted — no sagging or arching.
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Roll the ball back out to the start with control.
Pro Tip:
Don’t let your hips drop as you curl — the constant engagement keeps the glutes fired up.
Do 3 sets of 10–15 reps.
2. Lunge Drop with Medicine Ball
This functional move adds a twist — literally — and targets your glutes, quads, and core.
How to Do It:
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Start standing with feet hip-width apart, holding a medicine ball at your chest.
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Rotate your torso and feet to the left.
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Lunge forward with your left foot and drop the ball toward the floor in front of your foot.
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Push through your left heel to return to standing.
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Switch sides and repeat.
Why It Works:
This move combines rotation, load, and unilateral strength — three keys to glute development.
Do 3 sets of 12 reps (6 per side).
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Don’t miss this guide to the most powerful glute moves — with step-by-step breakdowns and pro-level form tips.
3. Superman Lifts with Exercise Ball
This is more than just a back exercise — it’s one of the sneaky-good butt exercises that isolates the glutes and builds endurance.
How to Do It:
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Lie on your stomach and hold an exercise ball between your feet.
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Stretch your arms out in front of you, palms down.
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Engage your abs, squeeze the ball, and lift your chest, arms, and legs off the ground.
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Hold at the top for a count of 10, then release slowly.
Upgrade It:
Add ankle weights or resistance bands for extra challenge.
Do 2 sets of 10 reps, with a 10-second hold.
4. Plank Booty Leg Lifts
This plank-based glute move is an amazing alternative to traditional butt exercises like donkey kicks and bridges.
How to Do It:
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Lie face-down on an exercise ball.
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Walk your hands forward until your shins rest on the ball and your hands are under your shoulders.
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Tighten your core to stabilize your body.
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Lift your right leg off the ball and toward the ceiling.
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Slowly lower without touching the ball, keeping your hips steady.
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Repeat on one leg before switching.
Why It Works:
This move lights up your glutes and hamstrings while engaging your entire core and improving posture.
Do 3 sets of 10–12 reps per leg.
Glute Activation: Don’t Skip It
Before you jump into these butt exercises, spend five to 10 minutes activating your glutes. This helps you feel the muscles working and prevents over-reliance on your quads or lower back.
Try This Mini Warm-Up:
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20 Glute Bridges
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15 Bodyweight Squats
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20 Donkey Kicks (each leg)
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10 Fire Hydrants (each leg)
Suggested Weekly Butt Workout Plan
Here’s how to work these butt exercises into your weekly routine:
| Day | Workout Focus |
|---|---|
| Monday | Lying Hamstring Curl + Lunge Drop |
| Wednesday | Superman Lifts + Plank Booty Leg Lifts |
| Friday | Full Circuit (all 4 exercises) |
Stick with this plan for 4–6 weeks, and you’ll start to see — and feel — the difference in your glutes.
Final Thoughts
You don’t need heavy weights or machines to build strong, sculpted glutes. These butt exercises using an exercise ball are simple, smart, and seriously effective. Whether you’re after more lift, better balance, or pure glute power, this routine delivers.
Just stay consistent, keep your form tight, and challenge yourself as you progress. Your glutes will thank you.
