With warmer weather on the horizon, it’s time to swap out the oversized winter sweaters for shorts, swimsuits, and sundresses. And if you’ve been thinking about sculpting a better-looking butt for the upcoming season, you’re not alone.
From fitness influencers to celebrities, the quest for the perfect peach is always in style. But what’s considered attractive in 2025? And how can you achieve your dream booty naturally at any age? Let’s dive in.
The Evolution of the Ideal Butt: What’s Trending in 2025?
Beauty standards change over time, and what was once trendy may not be the ultimate goal today. In the early 2000s, a flat, toned backside was in vogue, but the 2010s saw the rise of the Kardashian-inspired hourglass figure, with emphasis on curvy, round glutes.
Now, in 2025, the focus has shifted slightly. While a firm and lifted butt is still a goal, the trend leans toward a more athletic, natural-looking shape rather than an exaggerated, over-enhanced appearance. People want strength, definition, and balance—an overall sculpted lower body rather than just a huge booty. Think of fitness icons like Sommer Ray or Jen Selter, who showcase toned, proportional glutes rather than an artificially exaggerated look.
So, how do you achieve a naturally sculpted butt that’s both strong and beautiful? Let’s break it down.
The Best Exercises for a Perkier, Rounder Butt
Your glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. A well-rounded glute training routine will target all three. Here are some of the best exercises to shape your backside:
Squats
- The king of all booty exercises. Whether you do bodyweight squats, barbell squats, or goblet squats, they are essential for building glute size and strength.
- Tip: Focus on depth—go parallel or lower to maximize glute activation.
Hip Thrusts
- This is a glute-growing powerhouse move. Studies have shown that hip thrusts activate the glutes more than squats!
- Tip: Place a barbell or resistance band over your hips and squeeze at the top for maximum growth.
Lunges
- Walking lunges, Bulgarian split squats, and reverse lunges all hit the glutes hard while also working your legs.
- Tip: Take larger steps to put more emphasis on the glutes rather than the quads.
Deadlifts
- Romanian deadlifts and sumo deadlifts work wonders for glute and hamstring development.
- Tip: Focus on a controlled eccentric (lowering) phase to really engage the muscles.
Step-Ups
- Simple but effective, step-ups target the glutes while also engaging your core.
- Tip: Use a bench or platform that puts your knee at a 90-degree angle or higher to maximize glute activation.
Exercises for More Mature Women
If you're over 40 or prefer lower-impact movements, here are some great exercises to lift and shape your glutes while protecting your joints:
Glute Bridges
- A great alternative to hip thrusts, glute bridges strengthen the glutes without putting stress on the lower back or knees.
- Tip: Hold at the top for a few seconds and focus on squeezing the glutes.
Seated Band Abductions
- Using a resistance band, this move strengthens the glute medius for better hip stability and shape.
- Tip: Perform these in a seated position to minimize knee strain while still getting a great burn.
Side-Lying Leg Lifts
- This gentle yet effective move helps strengthen and shape the glutes, especially for those with joint concerns.
- Tip: Add ankle weights for more resistance.
Chair Squats
- A great option for beginners or those with knee concerns, this squat variation builds strength safely.
- Tip: Slowly lower yourself onto the chair and push through your heels to stand back up.
Standing Kickbacks
- Using just body weight or a resistance band, this move helps activate and lift the glutes.
- Tip: Hold onto a sturdy surface for balance and control.
Nutrition: Fueling Your Booty Gains
You can’t build muscle without the right fuel. If you want to grow your glutes, you need to be eating enough protein and healthy carbs.
Best Foods for Booty Gains:
- Protein: Chicken, salmon, lean beef, tofu, tempeh, Greek yogurt, protein shakes
- Carbs: Sweet potatoes, quinoa, oats, brown rice, whole wheat bread
- Healthy Fats: Avocados, nuts, seeds, olive oil, coconut oil
Tip: Aim for at least 0.8-1g of protein per pound of body weight if you’re serious about growing muscle.
Lifestyle Hacks to Enhance Your Glute Gains
Walk More
Walking helps activate your glutes, especially if you add some incline treadmill sessions or hikes to your routine.
Stretch and Foam Roll
Tight hip flexors can prevent your glutes from activating properly. Spend a few minutes each day stretching your hips and foam rolling your glutes for better results.
Prioritize Recovery
Muscles grow when you rest, not when you train. Ensure you’re getting at least 7-9 hours of sleep per night and allowing at least 48 hours of rest between intense glute workouts.
Natural Enhancements for a Smoother, Firmer Look
A sculpted backside isn’t just about muscle—it’s also about skin texture and firmness. Here’s how to enhance your natural curves:
Dry Brushing & Exfoliation
Exfoliating regularly can help with circulation and minimize cellulite appearance.
Hydration & Skin Firming Creams
Keeping the skin hydrated with products containing caffeine, retinol, or hyaluronic acid can help improve the appearance of firmness.
Posture & Core Strengthening
Good posture and strong core muscles can make your booty look lifted even without exercise! Stand tall and engage your core to enhance your shape instantly.
Avoid Quick Fixes & Unrealistic Expectations
Social media can sometimes promote unrealistic body images, with filters and editing making some glutes look unattainably perfect.
Remember that good things take time—building muscle naturally takes months of consistency. Avoid the temptation of unproven “butt enhancement pills” or risky surgical options like Brazilian Butt Lifts (BBLs), which come with serious health risks.
Final Thoughts: Confidence is Key!
At the end of the day, the best-looking butt is the one you feel confident in. Whether you’re hitting the gym hard, adjusting your nutrition, or just adding small lifestyle tweaks, the most important thing is how you feel about yourself. So embrace the journey, enjoy the process, and strut into summer with confidence and strength!
