--- title: Anna Kaiser Shares Her Best Butt Exercises description: Anna Kaiser, a celebrity trainer and the founder of AKT in Motion, shares six exercises to help you sculpt your best butt ever. canonical: https://time.com/5206051/anna-kaiser-best-butt-glutes-workout/ author: Anna Kaiser article:opinion: false article:content_tier: free article:published_time: 2018-03-27T12:00:52.000Z article:modified_time: 2026-04-13T09:06:01.599Z og:title: 6 Easy Moves to Help You Sculpt a Stronger Butt og:description: No squatting required og:url: https://time.com/5206051/anna-kaiser-best-butt-glutes-workout/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt7dade3be87ab5acb/69892b47fb4eac7dae89610b/screen-shot-2018-03-19-at-2-54-17-pm.png?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2795 og:image:height: 1572 og:image:alt: Anna Kaiser, AKT og:type: article twitter:card: summary_large_image twitter:title: 6 Easy Moves to Help You Sculpt a Stronger Butt twitter:description: No squatting required twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt7dade3be87ab5acb/69892b47fb4eac7dae89610b/screen-shot-2018-03-19-at-2-54-17-pm.png?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 6 Easy Moves to Help You Sculpt a Stronger Butt > Sponsored content. 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Worth Your Time is TIME's culture newsletter, published Tuesdays and Saturdays to 40,000 subscribers as of August 2026. #### Who writes TIME's culture recommendations? Culture editor Eliza Berman writes Worth Your Time, drawing on TIME's critics and culture desk. #### Is Worth Your Time free? Yes. It is a free newsletter available at time.com/newsletters. by [Anna Kaiser](https://time.com/author/anna-kaiser/) ## Anna Kaiser Mar 27, 2018 12:00 PM UTC  by [Anna Kaiser](https://time.com/author/anna-kaiser/) ## Anna Kaiser Mar 27, 2018 12:00 PM UTC Your glutes comprise one of the [largest muscle groups](https://www.livestrong.com/article/120404-biggest-muscles-human-body/) in your body. So yes, a pert derrière looks good in jeans, but strong butt muscles also [protect your back](https://www.womenshealthmag.com/fitness/toned-butt) and support many daily activities from walking up stairs to bending over or running to catch a cab. And because it’s one of the largest muscle groups in your body, you can dramatically change the shape of your butt depending on your goals and how you workout. Squats and lunges are the classic moves to shape your rear end, and when you add a power move to them — such as a jump at the end of a squat or a hop at the end of a lunge — you’ll take your routine and results to the next level. Add a leg raise, or two, and you’ll see major improvement in all areas. But before you get creative, it’s important to learn the basics properly and know how to locate and access different parts of your glutes. That’s why the six moves I’ve prescribed here work so well. They’re all low impact, and can be tailored to your level of fitness. A [medium-weight band](https://www.amazon.com/gp/product/B01HCI0I6S/ref=as%5Fli%5Fqf%5Fasin%5Fil%5Ftl?ie=UTF8&tag=time037-20&creative=9325&linkCode=as2&creativeASIN=B01HCI0I6S&linkId=7891a5b061de63cf393d5e606a00fd98) adds all the resistance you need to start and provides some guidance as you go through the exercises. All of the moves also require you to engage your core — another [important group of muscles](http://time.com/5172932/anna-kaiser-core-abs-strength-workout-video/) — in order to stabilize yourself and perform the routine correctly. **TIP:** For the passé lunge, make sure that your knee is over your ankle so that you’re keeping the work in your butt and not putting stress on your knee. You also want to go as low as possible to keep the work in your glutes, and not your quads (the front of your thighs). For the magic circles, make sure to isolate the leg movement and keep your hips still. _Perform this routine twice, which should take approximately 20 minutes, at least 3x per week._ ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/5206051/anna-kaiser-best-butt-glutes-workout/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/5206051/anna-kaiser-best-butt-glutes-workout/"},"headline":"6 Easy Moves to Help You Sculpt a Stronger Butt","datePublished":"2018-03-27T12:00:52.000Z","dateModified":"2026-04-13T09:06:01.599Z","description":"No squatting required","url":"https://time.com/5206051/anna-kaiser-best-butt-glutes-workout/","keywords":["motto","fitness","workouts","healthytime"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt7dade3be87ab5acb/69892b47fb4eac7dae89610b/screen-shot-2018-03-19-at-2-54-17-pm.png?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Anna Kaiser","jobTitle":null,"url":"https://time.com/author/anna-kaiser/"}],"articleSection":"","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt7dade3be87ab5acb/69892b47fb4eac7dae89610b/screen-shot-2018-03-19-at-2-54-17-pm.png?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"Anna Kaiser, AKT","caption":"","creditText":"","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/tag/motto/","name":"motto"}},{"@type":"ListItem","position":2,"item":{"@id":"https://time.com/5206051/anna-kaiser-best-butt-glutes-workout/","name":"6 Easy Moves to Help You Sculpt a Stronger Butt"}}]}] ```