Lift Your Glutes: The Underbutt Routine That Actually Works

Everyone wants to know the secret to lifting the glutes. We have all seen the endless stream of influencers doing kickbacks and jump squats, yet the results often don't match the effort. If you are specifically trying to target the area where the glute meets the hamstring—often called the glute-ham tie-in or the "underbutt"—you need to change your approach. The standard squat is great for overall leg development, but it isn't the magic bullet for this specific aesthetic goal.

To get right to the point, the most effective way to target this area is by focusing on exercises that load the glutes in a lengthened position. This means movements that stretch the muscle deeply while it is under tension. If you want the absolute best workout for lower glutes, you have to prioritize deep hip flexion. The Deficit Reverse Lunge and the Glute-Biased Step-Up are the superior choices here, far outperforming standard squats or hip thrusts for this specific region.

Why Your Current Routine Isn't Hitting the Spot

Anatomy dictates function. The gluteus maximus is one large muscle, but different exercises emphasize different muscle fibers. Hip thrusts and bridges work the glutes in a shortened position (when the muscle is squeezed tight at the top). While this creates a great pump, it tends to build the upper shelf more than the lower curve.

To develop the lower section, you need to tear down muscle fibers through a deep stretch. Think about how a rubber band stores energy when you pull it back; your glutes work the same way. Exercises that allow your knee to travel behind your hip or allow your torso to fold forward create the necessary tension at the bottom of the movement, which is exactly where the lower glute fibers are most active.

A Lesson Learned the Hard Way

I spent the early years of my training obsessed with heavy back squats. I moved impressive weight and my quads grew significantly, yet I was constantly frustrated by the lack of definition in my posterior chain. I looked in the mirror and felt like my legs just merged into my back without that distinct separation I wanted. I thought the solution was just "more weight."

It wasn't until I dropped the ego lifting and started focusing on unilateral movements (single-leg exercises) that things changed. I remember the first time I really committed to deficit reverse lunges. I used 15-pound dumbbells—a fraction of what I could squat—but the next day, the soreness was concentrated exactly in that underbutt area. That was the lightbulb moment: form and range of motion trump heavy loading when you are sculpting specific areas.

The King of Lower Glute Exercises: The Deficit Reverse Lunge

If you only have time for one movement, this is it. By standing on a small platform (like a 45lb plate or a low step), you allow your back knee to drop lower than your front foot. This increases the range of motion significantly.

To perform this correctly, stand on the elevated surface. Step back with one leg, dropping the back knee toward the floor. The crucial detail here is your torso angle. Lean your upper body forward slightly—about 45 degrees. This forward lean takes the tension off your lower back and quads and places it directly on the glute of the front leg. Drive through the heel of the front foot to return to the starting position, but don't bring your foot all the way back up to the platform every time; keeping the tension constant works wonders.

The Glute-Biased Step-Up

Many trainers consider the step-up to be the best exercise for lower buttocks development, provided you don't cheat. The problem is that most people push off with their back leg, turning it into a calf raise for the non-working leg. That defeats the purpose.

Find a box that is roughly knee height. Place one foot on the box. Before you lift, lean your torso forward. As you drive up, focus entirely on the leg on the box. Imagine you are trying to crush the box into the floor. Do not let your back foot help. Control the descent slowly. The lowering phase (eccentric) is where the muscle damage occurs, which signals growth. If you just flop down, you are robbing yourself of 50% of the gains.

Romanian Deadlifts (RDLs)

While lunges and step-ups are dynamic, the RDL is the ultimate static stretcher. It isolates the hinge pattern. When looking for the best exercise lower buttocks routines need, the RDL is essential because it ties the glute training into the hamstring training.

Keep a soft bend in your knees—do not lock them out, but don't turn this into a squat either. Push your hips back as if you are trying to close a car door with your butt. Keep the dumbbells or barbell shaved close to your legs. Go only as low as your flexibility allows without your back rounding. You should feel a massive pull right under your glutes. Squeeze your hips forward to stand up, but stop just short of a full lockout to keep tension on the muscles.

Structuring the Routine

You don't need a dozen different exercises. You need intensity on a few right ones. A highly effective session looks like this:

• A. Deficit Reverse Lunges: 3 sets of 10-12 reps per leg. Rest 90 seconds.
• B. Glute-Biased Step-Ups: 3 sets of 8-10 reps per leg. Focus on a 3-second lowering phase.
• C. Romanian Deadlifts: 4 sets of 10-12 reps. Go heavy but maintain a flat back.
• D. 45-Degree Hyperextensions: 3 sets of 15-20 reps. Round your upper back slightly to shut off the erectors and focus purely on the glute squeeze.

Common Mistakes to Avoid

The biggest error people make is staying too upright. When your torso is perfectly vertical, your quads take over the movement. If you feel the burn mostly in the front of your thighs, you need to hinge forward more at the hips. This shifts the center of gravity and forces the posterior chain to do the heavy lifting.

Another issue is rushing. The lower glute fibers respond best to time under tension. Bouncing out of the bottom of a lunge or using momentum to get up a step prevents the muscle from engaging fully. Slow down. Make the movement look boring. Boring reps usually yield the most exciting results.

Finally, don't neglect progressive overload. You cannot use the same 15-pound dumbbells for six months and expect your body to change. Once you can hit the top end of your rep range with perfect form, grab a heavier weight. The glutes are the largest muscle group in the body; they can handle heavy loads, and they require them to grow.

Frequently Asked Questions

Can I isolate just the lower part of the glute?

Technically, no. The gluteus maximus is a single muscle, so the whole thing contracts at once. However, you can bias the lower fibers by choosing exercises that emphasize the lengthened position (deep stretch) like deep lunges and RDLs, rather than shortened position exercises like bridges.

How long does it take to see results in the lower glutes?

With consistent training 2 to 3 times a week and proper nutrition, you should start feeling a difference in strength within 4 weeks. Visible structural changes, such as a "lifted" appearance, typically take 12 to 16 weeks of progressive overload.

Do I need to lift heavy weights to shape this area?

You need to lift weights that are challenging for you, which is relative. If you can easily do 20 reps without struggle, the weight is too light to stimulate hypertrophy (muscle growth). You should be struggling to finish the last 2 or 3 reps of every set.