:max_bytes(150000):strip_icc()/GettyImages-904199734-b0fa45da1f6b4a73a65ae471c8fd199c.jpg?w=724&resize=724,482&ssl=1 "5 Butt-Lifting Exercises To Fix Flat Hips Naturally!")
Flat hips? You’re definitely not alone. A lot of people—especially those who sit all day or skip leg day—struggle with a hip area that looks a bit too straight or lacks that round, toned look. The good news? You can absolutely shape it up. And no, it doesn’t require surgery, crazy equipment, or a celebrity trainer.
All you need is the right kind of movement. The key is activating and strengthening the right muscles—your glutes, hips, and thighs. These areas are often weak or underused, which makes your lower body look flatter and less defined. So if you’re ready to fix flat hips and lift your butt, these five exercises are where you should start.
Why Flat Hips Happen in the First Place
Before we dive into the exercises, let’s understand what’s going on. Some people are naturally built with less curve around their hips, but most of the time, it’s a muscle imbalance issue. The glute muscles (mainly the gluteus medius and gluteus maximus) are either inactive or underdeveloped.
Here’s what can cause that:
- Sitting for long hours (desk jobs, driving)
- Lack of glute-focused training
- Poor posture
- Relying too much on quads or lower back while working out
So if you want a perkier, more sculpted hip and butt area, you need to activate those glutes and strengthen them consistently.
Let’s Get to the Good Stuff: 5 Exercises That Actually Work
These moves are beginner-friendly, don’t need complicated gear, and target the areas that matter most. If you stay consistent and do them 3-4 times a week, you’ll start noticing a real difference in the shape of your hips and butt.
1. Glute Bridges
This simple move is incredibly effective for firing up your glutes. It’s great for beginners but still powerful enough to deliver results.
How to Do It:
- Lie on your back with knees bent and feet flat on the ground, hip-width apart
- Keep your arms at your sides
- Push through your heels and lift your hips off the floor
- Squeeze your glutes at the top, hold for a second
- Slowly lower down without touching the floor completely
Reps: 3 sets of 15-20
Why It Works:
Glute bridges wake up the glutes and help build the mind-muscle connection. The squeezing at the top is what shapes the butt and tones the hips.
Bonus Tip: Add a resistance band above your knees for extra tension once you feel comfortable.
2. Side-Lying Leg Raises
This one directly targets the gluteus medius—the small muscle on the side of your hips that adds that roundness you’re probably looking for.
How to Do It:
- Lie on your side with legs straight
- Rest your head on your lower arm
- Lift your top leg upward slowly, keeping it straight
- Lower back down with control
- Do all reps on one side before switching
Reps: 3 sets of 15-20 per leg
Why It Works:
This move works the side of your butt and hips, helping to add shape where flatness usually shows.
Bonus Tip: Try not to roll backward while lifting. Keep your hips stacked for better activation.
3. Step-Ups
This is a functional movement that really builds glute power and single-leg strength. Plus, it mimics real-life movement like climbing stairs.
How to Do It:
- Find a sturdy bench, box, or stair about knee height
- Step up with your right foot, pushing through the heel
- Bring your left leg up, then step back down with control
- Alternate or complete one side first
Reps: 3 sets of 10-12 per leg
Why It Works:
Step-ups activate your glutes more than most machine-based leg workouts. They also help improve balance and fix muscle imbalances between your legs.
Bonus Tip: Hold dumbbells once you’re ready to increase difficulty.
4. Donkey Kicks
Don’t let the name fool you—this move is a glute burner. It isolates the glute max and helps create that lift and fullness you’re aiming for.
How to Do It:
- Get on all fours, hands under shoulders and knees under hips
- Keeping your knee bent, kick one leg upward as if trying to push the ceiling
- Squeeze your glute at the top, then return to start
- Do all reps on one side, then switch
Reps: 3 sets of 12-15 per leg
Why It Works:
Donkey kicks focus on the lower part of your butt. Done correctly, they help build depth and lift in your glutes.
Bonus Tip: Add ankle weights or a resistance band around your thighs for more burn.
5. Curtsy Lunges
This stylish twist on the lunge works your glutes, hips, and inner thighs—all at once. It’s also great for shaping the outer glutes and adding dimension to your hips.
How to Do It:
- Stand tall, feet shoulder-width apart
- Step your right leg diagonally behind your left, like a curtsy
- Lower your body into a lunge
- Push through your front heel to return to start
- Switch legs and repeat
Reps: 3 sets of 10-12 per leg
Why It Works:
Curtsy lunges hit muscles that traditional squats and lunges sometimes miss. They help carve out the outer glute line and give your hips a more sculpted appearance.
Bonus Tip: Go slow and focus on form, not speed. Quality reps build better results.
How to Build a Weekly Routine
Here’s a sample weekly plan to help you get started:
Day 1 – Glute Activation Day
- Glute Bridges
- Side-Lying Leg Raises
- Donkey Kicks
Day 2 – Rest or Light Cardio
Day 3 – Power & Shape Day
- Step-Ups
- Curtsy Lunges
- Glute Bridges (add resistance band)
Day 4 – Rest or Active Recovery
Day 5 – Mix It Up
- Any 3 of the above moves, higher reps
- Add short walk or stretching session
Days 6 & 7 – Rest or gentle movement
Stick with this schedule for at least 4 weeks. Focus on slow, controlled reps and always engage your core and glutes during each move.
What Else Helps Round Out Hips?
Exercise alone won’t do it all. Here are a few other things to keep in mind:
- Nutrition: Make sure you’re eating enough protein to support muscle growth. Your glutes are muscles too—they need fuel to grow.
- Hydration: Muscles love water. Staying hydrated helps with recovery and performance.
- Posture: Don’t overlook your posture. Standing tall with your glutes slightly engaged helps shape your figure even when you’re not working out.
- Rest Days: Your muscles grow when you rest. Don’t skip recovery days.
Final Thoughts
Flat hips aren’t something you’re stuck with forever. With the right butt-lifting exercises and consistent effort, you can absolutely change the shape of your lower body. These five simple movements target the right muscles, build strength, and give your hips a more rounded, lifted look.
Start where you are. Use what you have. Stay consistent. And most importantly—move with intention. That’s how the results show up.
