How Long Does It Take to Lift your Bum?

You’re in the gym, you’re nailing all your lower body workouts, but you’re not seeing the results that you want. Your bum might be bigger and fuller, but you’re not achieving that insta-ready perky look that you’re after. Sound familiar? Find out how you can lift the bum here with House of Peach.

turn square glutes to round glutes

If you’ve recently discovered that building a perky bum isn’t as straightforward as simply doing squats every day, you’re not alone! So, how long does it take to lift your bum, and what is the quickest way to see results? It’s difficult to say as everyone is different and has different routines. But it’s true in all cases that you have to do the right things consistently over a period of time to get the bum lifting results you need. Depending on your current physique, this could take 6 months to several years!

Before we begin: when it comes to making the bum perkier, you need to first understand that the bum is made up of three different muscles: the gluteus medius, the gluteus maximus, and the gluteus minimus. Working all these muscles is essential to achieving a bum that is both rounder, fuller, and also perky!

Repetitively lifting weights is only going to create mass and work your gluteus maximus: this can lead to “square glutes”, or a general lack of shape in the bum area. In this article, we’re going to help you target your “under butt” – the little curve in the buttock, where the bum meets the thigh. Isolating this muscle and working it – alongside exercises targeting your three principal glute muscles (and of course an optimal diet for building glutes) – will result in a fab, perky booty. So let’s get started!

How Long Does it Take To Lift Your Bum?

Before we get started with the bum-lifting exercises, it’s important to emphasise that building your own bum through exercise is a time investment. You’re not going to see results overnight, and the only way to give yourself an estimated time frame is to know that you’ll be consistent with your workouts, eating plan, and muscle isolation.

Expert trainers will typically recommend that you work out 3-4 times a week, taking plenty of time for muscle recovery and rest. If you imagine that you could dedicate 3-4 hours a week to your lower body, you might see results in as little as 5-6 weeks. These might not be dramatic results, but it’ll be enough to motivate you to keep pushing forward with your program.

Peach Tip: Don’t focus too much on how quickly you’ll see results. And especially don’t try to rush things and end up causing injury to yourself – this will only delay your results and make the process take twice as long. As always, slow and steady wins the race when it comes to your fitness journey.

How to Lift the Bum with Exercise

So, now that we’ve established that lifting the bum with exercise takes time and dedication, how do we actually achieve those results we’re looking for? The key is to mix up your lower body exercise moves, alternating between bodyweight moves, leg lifts, and weight lifting. All your moves should be split between those targeting the gluteus medius, the gluteus maximus, and the gluteus minimus.

Do Squats Lift the Bum?

Squats are bodyweight exercises that can also be combined with weight-lifting to shape, strengthen, and build the glute muscle. However, are squats the most effective glute exercises for those looking to lift their bum? Probably not. Squats don’t isolate the glutes; in fact, 50% of a squat is working the hamstrings (thighs), which is why squats are no longer the most highly recommended bum isolating moves.

Do Glute Leg Lifts Lift the Bum?

As glute leg lifts isolate the “under-bum”, they’re much more effective than standing bodyweight exercises to lift the glutes. Leg lifts are going to help create that curved line under your buttocks, which is why adding them into your lower body routine (in varying forms) is the best way to get a lifted, perky behind. Take a look at our list below for the most effective bum lifting exercises.

Best Exercises To Lift Your Bum

For a perky, lifted butt, we recommend incorporating the following exercises regularly into your lower body routine:

Walking glute bridge

Glute bridges are one of the best bum exercises for isolating the glute muscle – we love glute bridges so much we wrote a whole article about them! If you want to kick it up a notch, add a walking glute bridge into your routine. A walking glute bridge involves performing the same movement, but walking your feet back to meet your bum during the exercise. Check out this video for a step-by-step instruction.

Fire Hydrants

We love fire hydrants over here at House of Peach – they give you that amazing after-burn feeling and are super effective at working the side bum. If you want to learn more about doing fire hydrants, check out our article about the move here!

Leg Lifts (quadruped hip extension)

The great thing about leg lifts is that they’re super beginner-friendly and easy to perform. They’re also adaptable: you can add weights to your leg lifts, perform them standing up, perform them on an exercise ball, even perform them while swimming! Leg lifts will help isolate the area between the hamstrings and the glutes, which will help you to give your booty that lifted appearance. You should incorporate the following variations of leg lifts into your exercise routine:

  • Standing leg lifts
  • Leg lifts with resistance bands
  • Pulsing leg lifts (this involves raising the leg, keeping it raised, before pulsing it towards the ceiling)

Hip Thrusts

Another great way to isolate the glutes and work on lifting them is by performing hip thrusts: hip thrusts are an advanced-level lower body exercise, best performed on traditional gym equipment. If you prefer working out in the gym than at home, head over to the hip thrust machine for an effective glute burn and cheek lift!

Verdict: How Long Does it Take To Lift Your Bum?

In all honesty, the best way to see results is to forget about seeing results! When we obsess over results (or lack of them) we can easily become demotivated and abandon our fitness projects. Obsessing over quick results is not the best way to transform your body: focus on your form, your diet, and your consistency – the results will come!


I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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