Isolate your glutes to develop more strength.

Every serious lifter knows that if you want to get huge, you’ve got do a mix of compound and isolation exercises. However, when it comes to glute training, most bodybuilders don’t do any serious isolation work because they probably don’t know how to.

This article will show you what we at Performance U – Hybrid Strength & Conditioning, have found to be the most effective glute targeted exercises for adding more mass to your ass!

Contents

The Need For Isolation

When I work with bodybuilders, I always ask, “What are your weaker areas that you have a difficult time developing?” In their answer, they almost always mention they’re need for better glutes.

I then ask, “What are you doing for your glutes?” The normal reply is something like, “I do deadlifts, squats, lunges and (maybe) the donkey kick machine.”

When I get this answer, I tell them it’s no wonder they have a hard time developing their glutes because they don’t do much (if anything at all) to directly target them.

Think about it! If you wanted to build massive arms, you wouldn’t just rely on compound pushing and pulling exercises. You’d certainly do lots of isolation arm work like biceps curls and triceps extensions. Heck, some bodybuilders even have a specific “arm day!”

Here’s another example:

Although our shoulders get worked each time we perform a chest or back oriented exercise, we know these exercise alone are not enough to stimulate our shoulders to grow bigger. That’s is why bodybuilders also dedicate a specific training day to target their shoulders.

Interestingly enough, many serious lifters aren’t willing to apply this same logic to their glutes. Instead, they just keep performing compound exercises like deadlifts, squats, lunges, etc., hoping for the best because that’s what tradition dictates.

At Performance U, we don’t limit ourselves to tradition. Instead, we’re powered by principles and driven by results! That’s precisely why we train the glutes in the same way we train every other muscle group in the body. To help our bodybuilders build bigger & stronger glutes, we use BOTH compound and isolation exercises.

Squats and Deadlifts Are Great But…

In this article, I’m not going to cover the glute-building benefits of the exercises you’re already doing like deep squats, deadlifts, good-mornings, reverse-hypers, lunges, etc., because I value your time and don’t want to waste it by telling you about the same old stuff you already know.

Below is a list of our favorite glute exercises (along with accompanying videos!) you’re probably not using. Many hit the glutes from a shortened position, which provides a unique training stimulus that you don’t get from the traditional moves. Exercises like deadlifts and lunges hit the glutes the hardest at the bottom position when the glutes are lengthened. But, when you stand up and extend your hips (i.e. shorten your glutes), the load on the glutes isn’t much.

I also provide you with a sample glute-building program that’ll show you how to apply these new exercises and help you put more mass on your ass!

The 7 Top Glute Mass-Building Exercises You’re Probably Not Using

Shoulder-Elevated Barbell Hip Thrust

I can’t talk about glute training without mentioning my great friend Bret “the Glute Guy” Contreras. Bret is responsible for popularizing the barbell hip thrust exercise, he’s written a 600+ page must-read book on glute training and he’s arguably done more to modernize our knowledge of the subject than anyone walking the earth!

Here’s Bret showing you how to properly perform his barbell hip thrust exercise.

Here’s Bret showing off his awesome glute strength on this move!

Barbell Glute Bridge

When we want to focus a little less on the range of motion and more on getting in some heavy glute-targeted work, we get our bodybuilders down on the floor and we hammer out a few sets of these bad boys.

Shoulder-Elevated One-Leg Hip Thrust

Most of us have a stronger (and weaker) side. The nice thing about single-leg work is that you can spend a bit more time on training up your weak, less-developed side for better symmetry.

Double Bench Hip Thrust

This exercise can be done using one or two legs, but doing it with only one leg is tougher.

You can’t use big loads with this exercise, but once you try it, you won’t feel the need to as the increased range of motion created by using the two benches gives you lots of great glute work.

Anterior Leaning Lunges

In a recent study titled “Trunk Position Influences the Kinematics,” kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise, researchers found that performing a lunge with a forward (anterior) trunk lean increased the recruitment of the hip extensors (i.e. glutes and hamstrings). In contrast, they found that performing a forward lunge with an up-right trunk posture (as in the traditional style) did not alter activation of the lower extremity musculature.

We’ve also found the anterior leaning lunge variation to be more knee-friendly than upright torso lunges. Our lifters with bad knees who experience pain when performing traditional lunges (with an upright torso), can usually do anterior lunges pain-free because the stress is transferred away from the knee joints and placed more on the hips.

Warning: Due to the intense eccentric loading of this exercise, your glutes may be very sore on the first few workouts!

Rear-Foot Elevated Leaning Squats

Some people call these “Bulgarian split squats.” Whatever you decide to call them, we’ve found they’re a great glute-builder if you add in a slight forward lean.

Note: We love using the Sorinex Single Leg Squat Stand for these since it allows us to quickly adjust the height of the rear leg to fit athletes of any size.

Single-Leg RDLs (with Dumbbell and Cables)

While single leg RDLs have become a popular exercise in recent years, most lifters only do them with dumbbells, which is fine. However, using cables for this move can hit your glutes in a different manner than dumbbells due to differing load vectors.

Here’s a quick biomechanics lesson: The point of maximal loading (when the weight is the heaviest because the lever arm is at it’s longest) when doing RDLs is when your torso is at 90 degrees from where the resistance is coming from. Keep this in mind when reading on.

Single-Leg Dumbbell RDLs load the glutes most in the bottom ranges of the exercise, but put almost zero load on the glute at the top, when you’re standing tall.

Single-Leg Low Cable RDLs load the glutes most in the middle ranges of the lift, which provides a different training stimulus than when using dumbbells.

Single-Leg Mid-level Cable RDLs load the glutes mostly at the top ranges of the exercise when you’re standing tall (the point where dumbbells are least effective).

Using all three of these Single Leg RDL variations can help give you what I call “full spectrum glute strength.” Here’s the Glute Triple Threat Protocol, which we developed to incorporate all three single leg RDL versions in one giant set in order to provide a more well-rounded full spectrum glute workout that’ll give you an insane pump.

Bonus Glute Exercise: Super-Dogs

I said I’d give you our top seven glute exercises, but I don’t think you’ll complain if I over deliver and hit you with eight! The super-dog exercise is a move which we developed to not only test our clients’ end-range glute strength, but also to train and improve end-range hip extension strength.

Here’s how it’s done

We actually like to use bent-leg super-dogs for really glute-focused work in our active warms-ups on leg/glute days. Simply flex your knee to around 90 degrees of the lifting leg, instead of keeping it straight as shown in the video.
We also like to use either the straight or bent-leg super-dog as a glute burn-out for high-rep sets of 30-75 per side at the end of a comprehensive glute workout.

Sample Glute-Building Workout For More Mass

Exercises like deep squats, deadlifts, dumbbell/barbell RDLs, anterior leaning lunges, leaning rear-foot elevated split squats, etc., maximally hit the glutes from a lengthened position. On the other hand, exercise like hip thrusts, hip bridges, super-dogs, cable RDLs, back extension and reverse hypers, etc., hit the glutes when they’re in a shortened (contracted) position.

We’ve found the most effective glute mass building workouts incorporate BOTH types of exercises. Here’s how’d we put a lower-body workout together for someone focusing on adding more mass to their ass, without losing hard-earned muscle in their legs.

Note: We advise training glutes twice per week to increase volume to that area in order to stimulate faster muscle growth!

Day 1: Quads/Glutes/Calves

1. Barbell Squats or Leg Press (4-5 sets x 6-10 reps)

2. Leg Extensions (3-4 sets x 8-12 reps)

3. One Leg Rear Foot Elevated Anterior Lean Squats (3 sets x 8-12 reps per leg)

4a. Two Leg Barbell Hip Thrusts or Hip Bridges (3 sets of x 10-15 reps)

super-set w/

4b. Seated or Standing Calf Raises (3 sets of x 10-15 reps)

5. Super-Dogs (1x 50 reps per side)

Day 2: Glutes/Hamstrings/Calves

1. Anterior Lunges with Dumbbells (3 sets x 8-10 reps per leg)

2. Good Mornings (3-4 sets x 8-12 reps)

3. Glute Triple Threat Protocol (2 sets x 8-10 reps of each RDL version)

4a. One Leg Double bench Hip Thrust (3 sets x 8-15 reps per leg)

super-set w/

4b. Seated or Standing Calf Raises (3 sets x 10-15 reps)

5. Seated or Lying Hamstring Curls (3 sets x 12-15 reps)

Want your upper glutes to have that nice curvy lift?

This 6 minutes workout will help.

When you’re training the glutes always try to hit all areas. Remember that it’s made up of groups of muscles.

The gluteus maximus, minimus and medius.

However, the gluteus maximus makes up most of the upper and lower portion of your buttocks. In other words, it’s the largest part of your glutes.

With this 6 minutes upper butt workout you’re going to hit all of those areas.

This routine is the perfect finisher to add to your current butt workout.

When you work these muscles, it will lift your buttocks and give it that sexy curvy look.😉

The upper glutes workout overview

All of these 4 exercises will absolutely stimulate your gluteal muscles for growth.

For one of the exercises you will need a pair of 10-20 pound dumbbell for extra resistance. As always, a chart will be given below showing the amount of sets for each exercises.

It’s a timed workout, so make sure that you have a stopwatch ready.

So let’s get started!🏁

1. Kneeling squat

Not your average butt workout.

This one absolutely takes things to the next level for your glutes. You’ll basically be starting off in a new position, going up vertically.

How to do it

  • Get into the kneeling position holding both dumbbells on your shoulders.
  • Your glutes should be resting on your feet while in the sitting position.
  • Now you’re going to push your body upwards while contracting the glutes tight as possible.
  • Hold the straightened position for one second and return to the starting position.
  • When in the straightened position make sure to keep your glutes tight.
  • Do it at a steady pace to increase intensity.
2. Single leg pumps

This workout will take you out of your comfort zone.

You’ll be using the power of legs to launch your lower body in mid air, while in the bridge position. It might sound hard but it isn’t, as long as you have the correct form.

Remember that you want to hit those upper glutes hard.

That’s how you will see results.

How to do it

  • Lie down on your back with your left foot flat on the ground and the right leg slightly bent in mid air.
  • Use your left foot to launch your lower body off the ground as high as possible.
  • Contract your glutes hard when launching off the ground.
  • After you do the required time for the left leg, it’s time to do the right leg.
3. BOUNCE butt squeezes

Squeezing your glutes will always work.

Especially, when you contract them as hard as possible. You can use an exercise ball for this workout.

If you don’t have one, use the edge of your bed. It will still provide the bouncing motion.

How to do it

  • Lie face down on the exercise ball – it should be positioned at your lower abdominal region so that your legs can be bent at 90 degrees.
  • Now contract your glutes to lift the legs as high as possible, release contraction and return to position A.
  • Do many as possible within the specified time frame for each set.
4. Reverse lunge with dumbbells

You should know this workout.

It’s quite popular. This is definitely one of the ultimate workouts to hit those upper glutes.

All of your gluteal muscles will work harder during motion because of the extra resistance provided by the dumbbells.

How to do it

  • Stand shoulder-width apart holding both dumbbells at your hip.
  • You’re going to do a reverse lunge starting with either left or right feet.
  • Do them alternately.
  • Make sure your knee hovers above the ground when entering the lunge position.
THE 6 MINUTE UPPER GLUTES WORKOUT CHART

(Rest 15 seconds in between each set)

Remember to keep proper form

You can’t ignore this.

Always pay attention to your form when doing any form of training. Your form absolutely makes a ton of difference and gets you great results.

SEE THE WORKOUTS IN ACTION

Target your upper glutes with this workout!

When it comes down to training your glutes always push yourself to go as hard as possible.

The gluteus maximus is very strong so you must challenge it.

But all of your effort will go to waste, if you don’t eat right. Whatever training that you do always have the nutrition to support it.

Make sure to check out this guide for some of the best foods, you should include in your daily diet.

Now go ahead and add this upper glutes workout to your current training.

You’re going to definitely feel and see the difference in your glutes.🍑

Gluteus Medius: 21 Exercises to Train This Forgotten Butt Muscle

by: Yuri Elkaim

Let’s face it: when you think about your glutes, you probably only think about what they look like.

Are they lifted and toned, or do they need a little work?

While aesthetics are important (and likely one of the major reasons you work out), there are some muscles in your body that can do much more than just make you look good. In fact, they can solve a lot of your problems.

One of those muscles is the gluteus medius.

Gluteus Medius: The Forgotten Butt Muscle

When most people think about the glutes, they’re really thinking about the gluteus maximus, which is the largest of the muscles in the gluteal group.

But the glutes actually are composed of three muscles: the gluteus maximus, gluteus minimus, and gluteus medius.

The gluteus medius is the muscle we’re focusing on here, since it often doesn’t get the attention it deserves.

It sits above the gluteus maximus and attaches to your hip joint, where it provides several important functions that go beyond just giving your bum a lift (although it’s great for that, too).

Benefits of Training the Gluteus Medius

If you’re a runner or are new to workouts or glute exercises in general, your gluteus medius muscle is probably weak. In fact, it might be so weak it doesn’t even know how to do its job of stabilizing your hips.

And that’s a pretty big deal, because it’s the main muscle involved in stabilizing your hips, as well as rotating them both externally and internally.

When you mainly do a lot of running or walking as your workouts, you’re moving forward in one plane of motion. This causes the gluteus medius to become under-used because you’re not putting any emphasis on extending or rotating.

In turn, once the gluteus medius grows weaker, your hips begin to drop unnaturally, and to compensate your pelvis begins to internally rotate. An example of this is noticing your knees collapsing in toward one another during squats.

Pictured: On the left, the knees collapse inward at the bottom of squat. On the right is the correct knee position.

Essentially, the gluteus medius isn’t strong enough to keep your pelvis from drooping inward.

As you might imagine, this can create a whole host of problems such as iliotibial (IT) band syndrome, low back pain, and knee injuries to name a few.

When you begin to focus on training and strengthening the gluteus medius, you’ll notice improved stride and most likely a reduction in back and knee pain. Plus, you’ll help your pelvis stay stabilized in its optimal position, so you don’t have to worry about getting injured during lower-body workouts or runs.

21 of the Best Gluteus Medius Exercises

Just doing squats won’t cut it when it comes to strengthening this under-appreciated muscle. To really engage the gluteus medius, you have to focus on movements that abduct and stabilize the hips, outer thighs, and glutes. Ideally, these will involve some sort of resistance to strengthen the medius.

Some of the best exercises for doing just that are below. Plus, I’ve included two bonus workout ideas.

Before getting started, make sure you run through a quick 5- to 10-minute dynamic warm-up (get some great ideas here) to get your blood pumping.

1. Side-Lying Clam

Level of difficulty: Beginner

Side-lying clams look like they’re a piece of cake to work through. After all, you’re lying down, so how hard can they be? Prepare to be amazed at the burn this simple exercise creates.

One tip: be sure to keep your core pulled in as you engage your glutes to lift your knee, and don’t let your body roll backward as you try to lift your knee.

2. Bodyweight Wall Abductor (0:45)

Level of difficulty: Beginner

If you’re new to training the gluteus medius, bodyweight wall abductors are another excellent exercise the start building glute strength. Because you’re holding on to a wall for support, it helps you really focus on squeezing your glutes together and keeping your legs straight.

3. Mini-Band Seated Clam

Level of difficulty: Beginner

The mini-band seated clam gets your glutes acquainted with mini bands (and the deep burn you’ll feel in your glutes when you start to use them, due to the increased glute activation they cause). These are also an excellent and simple way to add resistance to the clam movement.

4. Mini-Band Side-Lying Clam

Level of difficulty: Beginner

The mini-band side-lying clam adds a bit of resistance to the regular clam by adding a band, giving you an extra burn throughout your outer hips and gluteus medius. Be sure to keep your core tight and glutes engaged, even when it really starts to burn.

5. Lateral Leg Raise

Level of difficulty: Beginner

The lateral leg raise is a classic exercise to target the outer thighs and gluteus medius. However, just because it’s an oldie doesn’t mean it isn’t a goodie!

One of the best things about this exercise is that it can be done anywhere you can find a floor, or you can even elevate yourself on a bench like in this video for an extra challenge.

6. Stability Ball Wall Abductor

Level of difficulty: Beginner

This exercise is not only great for strengthening the gluteus medius, but also for strengthening the stabilizer muscles throughout your legs and glutes, which will help you improve balance and mobility.

7. Resistance Band Wall Abductor (3:00)

Level of difficulty: Beginner

Adding a resistance band to wall abductors is an excellent way to up the burn throughout your gluteus medius and outer thighs, while also improving your balance as your work to maintain correct form against the pull of the band.

8. Mini-Band Hip External Rotation

Level of difficulty: Beginner

This is a fantastic exercise for runners looking to activate the gluteus medius while also working the stability muscles throughout the knees and thighs. This will help improve your agility, forward, and lateral power by improving your strength and stride.

9. Cable Hip External Rotation

Level of difficulty: Beginner

This exercise is excellent for improving your ability to externally rotate your hips, since it puts constant tension on the muscles in the glutes responsible for rotation. When you have the hip mobility, strength, and flexibility this exercise helps improve, almost every lower body movement, like bending over and picking something up, will become easier and more fluid.

10. Mini-Band Side-Lying Leg Raise

Level of difficulty: Beginner-intermediate

Adding a mini band to your leg raises is going to create a major burn throughout your outer hips and gluteus medius. It’s also going to create slightly more glute activation than regular raises, since the glutes are under constant tension from the band.

11. Cable Standing Lateral Raise

Level of difficulty: Beginner-intermediate

Cable standing lateral raises are similar to mini-band side-lying raises, and are a great alternative if you find yourself lacking a band or would like to do more standing work. This exercise not only challenges your outer thighs and gluteus medius, but also your core stability muscles to help improve your balance.

12. Mini-Band Standing Lateral Raise

Level of difficulty: Beginner-intermediate

Mini-band standing lateral raises will have your outer thighs and glutes on fire. You might also feel quite a bit of tension in your obliques as they work to help lift your leg against the tension of the mini band.

13. Mini-Band Lateral Hip Walk

Level of difficulty: Beginner-intermediate

Lateral band hip walks look simple, but don’t be fooled. Once you get started with them, you’ll see that just by adding a band to this back-and-forth movement, your glutes will be activated and burning like crazy.

As a bonus, this video also shows you how you can use a regular resistance band for this exercise if you don’t have a mini band.

14. Resistance Band Lateral Walks (7 Ways)

Level of difficulty: Beginner-intermediate

Lateral walks are perfect for getting in major glute medius activation, while also activating your outer hips. This video shows you several ways to do them to hit the glutes in different ways, while also showing you how to increase the band resistance through different holds.

Note: Skip to 1:30 to go straight to the lateral walk examples.

15. Mini-Band Linear Diagonal Walking (0:50)

Level of difficulty: Beginner-intermediate

Here is another version of mini-band walking that involves moving in a diagonal and side-to-side direction. This helps hit the gluteus medius while also really working the outer and front of the hips, improving mobility and hip strength.

16. Mini-Band Squat

Level of difficulty: Intermediate-advanced

When you squat, especially if you’re not used to activating your glutes properly, you might end up putting all of the load on your quadriceps. This can lead to muscle imbalances and a failure to really get those glutes working. Adding a mini band essentially forces the glutes to get involved in the movement, resulting in better glute-shaping results.

As a bonus, you’ll also get some awesome tips in this video on how to squat correctly to get the most booty-building benefits.

17. Mini-Band Lateral Squats

Level of difficulty: Intermediate-advanced

Mini band lateral squats take regular mini-band squats up a notch by having you move from left to right. This gets your outer hips and core more involved to improve stability, and build lean legs from your glute medius down to your toes.

18. Quadruped Fire Hydrant

Level of difficulty: Intermediate-advanced

Quadruped fire hydrants are another exercise that is excellent for strengthening the gluteus medius while also improving external hip rotation. It also helps improve your hip stability and core strength, which ultimately helps improve your balance.

19. Mini-Band Quadruped Fire Hydrant

Level of difficulty: Intermediate-advanced

This exercise will add a bit of resistance to your regular fire hydrant, and have your outer glutes and thighs really feeling the burn. Plus, you’ll get quite a few tips on how to position your hips correctly to get maximum results from this exercise.

20. Donkey Kick

Level of difficulty: Intermediate-advanced

Donkey kicks are amazing for targeting the upper portion of the glute medius, which will help give you that coveted butt lift. You’ll also get a little core engagement with the exercise as you balance with one leg in the air. To really feel this one, concentrate on those glutes to be sure they engage.

21. Mini-Band Quadruped Donkey Kick

Level of difficulty: Intermediate-advanced

If you thought donkey kicks couldn’t burn any more, think again. Adding a mini band to this movement will have all of your glute muscles on fire, plus you’ll also get some hamstring engagement as well.

Gluteus Medius Workout Ideas

Below are a couple workout ideas to get you started on your journey to strong, sculpted glutes and thighs. These are merely suggestions to help you build an effective workout – feel free to switch up the exercises based on your fitness level.

For example, one template for workout design that you could use would be to pick 5 exercises of your choice from the list above, plus 5 cardio exercises to do in-between each exercise.

Then, go through the circuit 2 to 3 times, with no rest between exercises and a 60-second rest between circuits.

Gluteus Medius HIIT Workout Example

Gluteus Medius Finisher Option

Another option to sneak in a decent glute medius workout is to add in a fisher-style workout to your routine.

This finisher can be added to the end of your workouts to get in an extra burn in your glutes. Do 50 seconds of each exercise without stopping and repeat for 2 to 3 rounds, with a 60-second break between rounds.

How to Find the Right Mini Band

Since many of these exercises require mini bands and/or resistance bands, you’ll probably want to get your hands (thighs?) on some.

An awesome brand to consider is Rogue Fitness, which offers several resistance levels of bands, including different packages for different fitness levels. If you’re new to bands, I’d recommend starting with a single band for beginners, then progressing to the package options so you can get a feel before you buy.

Alternatively, you can find bands just about anywhere online, with Amazon being a great option.

Strong Glutes, Strong Body

As you can see, sometimes focusing on training certain muscle groups in the body can have benefits far and beyond getting toned.

After all, who doesn’t want a side of stability and strength alongside their tight bum?

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Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.

If you want to build a stronger, tighter, rounder, firmer booty, then you’ll want to do this free workout. It’s simple, easy to follow, and you will get results.

Would you like to be able to walk into the gym tomorrow knowing exactly what to do to build your glutes as fast as possible?

If your answer is yes, keep reading.

With this free step-by-step guide, you’re going to learn everything you need to know about how to build your butt and I’m even throwing in a free booty workout to help you get the results you want as fast as humanly possible.

Want to Make Your Booty Bigger And Rounder In The Next 8 Weeks? Get An Exclusive 8-Week Booty Workout Program That Walks You Through Each Step

Step #1: Your Butt Muscles Are Built Just Like All Other Muscles

If you’ve read my muscle building guide for women, you know all about this process. Muscles are built through some form of resistance training and a diet that supplies the body with enough nutrients to make the muscle repair and grow over time.

Just like any other muscle, the same rules apply when you are trying to build your booty.

In short, you have to do three things in order to grow your butt (or any other muscle).

1.You Must Train With Resistance And Create Progressive Overload.

This resistance can be in the form of weight training, body weight training, or even high-intensity sprints or interval training methods.

The trick to making sure your muscles grow is to force your body to adapt by constantly pushing yourself just a little bit more than you did before.

The best way to do this rapidly is to focus on getting stronger from workout to workout.

You also have mechanical tension, metabolic stress, and muscle damage, but I cover that in full in my muscle hypertrophy article.

In short, create consistent progressive overload over time by getting stronger (aka adding weight to the bar).

Want to Make Your Booty Bigger And Rounder In The Next 8 Weeks? Get An Exclusive 8-Week Booty Workout Program That Walks You Through Each Step

2.You Must Eat Enough Consistently To Build Muscle.

Muscles can only grow in the presence of a properly created caloric surplus. For women, I highly recommend your caloric surplus doesn’t exceed more than 300 calories per day. Your training experience matters as well.

I touch on this more below, so keep reading.

3. Rest And Recovery Matters More Than Most People Think.

Your body must repair itself before you train it again. And if you’re not sleeping enough, or taking enough time off during the week to allow your body to repair, you won’t build your booty, or any other muscle group as well as you could with ample amounts of rest.

We’ll hit on these points more in the following steps.

Step #2: Focus On Movements That Build The Butt

You have 3 muscles that make up the booty. Those are the:

  • Gluteus maximus
  • Gluteus medius
  • Gluteus minimus

Credit: (edited web screenshots, Kenhub anatomy video) CFCF via Wikimedia Commons cc

The Gluteus Maximus is responsible for extending your hip/leg backward. So think about when you’re walking, running up a hill, doing deadlifts, glute bridges, hip thrusts, or the bird-dog exercise.

Since this muscle is very large, you will want to focus mostly on overloading this muscle when trying to grow your booty as it has the potential for the most growth.

Credit: (edited web screenshots, Kenhub anatomy video) CFCF via Wikimedia Commons cc | Posterior hip muscles: Credit: Beth ohara~commonswiki via Wikimedia Commons cc

The Gluteus Medius is responsible for abduction, which is raising your leg upward away from your other leg. Also, it helps you rotate your hips, so think about when you rotate your foot outward from your body. Movements like machine abductions and side lying clams will work your gluteus medius.

The Gluteus Minimus helps the medius muscle in the rotation of the hips.

When it comes to doing the right exercises, you want your booty training to focus mostly on two types of movements that are:

  • Glute dominant
  • Hip dominant

Examples of glute dominant exercises:

  • Glute bridges
  • Barbell glute bridges
  • Hip thrusts
  • Barbell hip thrusts
  • Single-leg variations of the glute bridge and thrust
  • Glute kickbacks

Examples of hip dominant exercises:

  • Deadlifts
  • Romanian deadlifts
  • Single-leg Romanian deadlifts
  • Hyperextension (back extension)

Here are some examples of the movements above.

Want to Make Your Booty Bigger And Rounder In The Next 8 Weeks? Get An Exclusive 8-Week Booty Workout Program That Walks You Through Each Step

Body Weight Glute Bridges / Hip Thrusts:

Barbell Glute Bridges:

Barbell Hip Thrusts:

Glute Kickbacks:

Romanian Deadlifts:

Hyperextensions (with a booty focus):

There are many exercises that contribute to your overall booty development, so the way I like to set up these glute focused programs are by building the training around a few glute dominant movements and then followed by hip dominant movements.

You’ll notice that the movements above are what we call compound movements because they utilize multiple joints and muscles. These exercises are also using mostly free weights as opposed to machines. The one exception to free weights being glute kickbacks, which are usually done on a cable machine, or a specific glute kickback machine.

There are also other movements such as side-lying clams, hip abduction, and bird dogs that are mostly done using body weight that can help with proper activation of the entire gluteal muscle group.

Here are some good examples of those exercises:

Side-lying Clam:

Hip Abduction:

Bird Dogs:

Free Weights Or Machines?

A lot of arguments have been made for using free weights over machines, but the truth is that most all exercises can be beneficial when done properly. Free weights tend to be easier to load over the long term because you can continue adding weight to the bar, or by using heavier dumbbells.

Machines can pose an issue when you get so strong you’re using the entire stack of weights. For the most part, you should ideally be incorporating both free weights and machines into your training for optimal progress. Of course, if you have limited access to one or the other (machines or free weights) you can still get an equally effective workout.

Want to Make Your Booty Bigger And Rounder In The Next 8 Weeks? Get An Exclusive 8-Week Booty Workout Program That Walks You Through Each Step

Booty Activation (Why And How)

We’ve all seen the so-called ‘pancake butt’ which is what some people say when their butt is flat (like a pancake) and without shape. There are multiple reasons for this, such as genetics or low body fat. But for many people, it means their glute muscles are under stimulated, underworked and underdeveloped.

My booty workout can help.

Our glute muscles are not stimulated as much as our other muscle groups during daily activities such as walking or bending over to pick something up. And because we often spend so much time sitting, our glute muscles can actually become weaker over time.

Lots of sedentary people complain of lower back pain and many times it’s because they have weak glutes and hamstrings. Over and over again, I’ve helped people strengthen their glutes and hamstrings only to find their low back pain went away.

A general rule of thumb is if you can’t feel the muscle working during a certain exercise, you probably won’t get much out of that movement. When we lift weights, our bodies will try to move the weight in the most efficient way possible.

Think of a bench press, for example. The bench press is using 3 primary muscle groups to lower the weight down to your chest and to press it back up to the starting position. Those muscle groups are:

  • Chest
  • Shoulders
  • Triceps

Sometimes people complain that they can’t feel their chest during the movement. They never feel like they get a good chest workout, and their chest remains underdeveloped. And that’s primarily because their triceps and shoulders will take over during the exercise, so their chest doesn’t have to work as hard.

As a result, it’s important to focus on movements to get the chest activated—and to actually feel the chest working, so when you do an exercise like push-ups or a heavy bench press, you stimulate the chest, not just the shoulders and triceps.

What does this talk about the chest have to do with the glutes? Everything. Because the way you grow any muscle is the way you’ll want to grow your glutes.

Since I mentioned the glutes are often underdeveloped, the only way to fix this is by actually working them out consistently and getting your glutes to activate during exercise.

During squats, many people will say they feel the movement in their quads or hamstrings, but not much in their butt. But after some proper warm-ups and glute activation exercises, they’ll notice the feeling in their butt with every single rep.

Now, this is not to say the squat is the best movement for a big butt (it’s not), but it’s an example on how you can get your glutes to activate and actually feel them working with various movements.

Want to Make Your Booty Bigger And Rounder In The Next 8 Weeks? Get An Exclusive 8-Week Booty Workout Program That Walks You Through Each Step

What’s The Best Way To Activate The Glutes?

Some form of glute bridge is the answer. Here’s a quick example of what I mean:

Notice how she demonstrates the glute bridge and then the more advanced version of the exercise, the hip thrust.

In the free program I’m giving away (you can get it here), you’ll notice that I start out each workout with some glute bridge movements to encourage proper activation before doing a compound movement such as a barbell hip thrust, squat, or deadlift.

What Are The Best Rep Ranges?

The short answer is all of them. For sets and reps, you want to do enough work to produce the results you’re after.

The lower rep ranges, such as the heavy sets of 3-6 reps will contribute to more strength, which helps build muscle by overloading it with lots of tension.

Mid rep ranges, such as 7-12 are great for creating lots of tension, but also helping you get the pump which causes the muscles to grow as well.

And then the higher rep ranges contribute to further growth by encouraging even more activation and inducing fatigue (which is part of the muscle growth process).

Step #3: Follow A Proven Booty Workout Schedule

There are many ways to create a program that works for you. Depending on your goals, you could train twice per week using a full body training split, or you could train 6 days per week focusing on different body parts each session.

It’s mostly up to you, but there are some factors that must be taken into consideration when choosing a workout plan that’s good for you.

Here are a handful of variables to think about when choosing how many days you’ll be able to work out per week:

  • Work schedule
  • Time it takes to get to the gym
  • How much time you can spend while at the gym
  • What your goals are
  • How much experience you have training
  • Recovery ability
  • Training preferences
  • Lifestyle factors (job, family, commute)
  • Stress levels

For sake of example, a majority of people will be able to get to the gym or train regularly 3 to 4 times per week.

The free Booty Building Workout I’m providing focuses on 3 days per week, but can be scheduled for 4 days as well.

It’s common to follow full body, or upper/lower split program over 3 to 4 days per week, from beginner to advanced trainee.

My beginners workout routine is an example of a full body program.

Here’s a sample schedule of how a full body program would look:

3 Days Per Week:

Monday: Full Body Training
Tuesday: Off / Cardio
Wednesday: Full Body Training
Thursday: Off / Cardio
Friday: Full Body Training
Saturday: Off / Cardio
Sunday: Off / Cardio

4 Days Per Week:

Monday: Full Body Training
Tuesday: Off / Cardio
Wednesday: Full Body Training
Thursday: Off / Cardio
Friday: Full Body Training
Saturday: Full Body Training
Sunday: Off / Cardio

All workout programs and training routines have their place. Any of them can work as long as it fits your schedule and you’re able to recover from them.

Step #4: What Actually Makes Your Butt Grow?

It’s done through something known as progressive overload.

Progressive Overload Defined:

In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.

If you want your butt (or any other muscle groups) to grow, you’ll want to consistently overload the muscle group through weight training by getting stronger, and increase your intensity slowly over time.

A quick example is to take a simple movement like a bicep curl. The first time you attempt the movement, you won’t be able to curl the 30 pound weight. Chances are you’ll need to start with the 5-pound weights and move up over time.

You might do 3 sets of 10 reps with 5 pounds for 3-4 workouts before you feel comfortable moving up to the next weight, which could be 7.5 or 10-pound dumbbells.

This principle should be applied to every other exercise if you want to improve your strength and experience muscle growth.

Booty Building Mistake #1:

If you’re not consistently getting stronger on the movements you’re using to build your butt, you won’t get a bigger booty. Period. You must focus on making progress over time.

The more you workout consistently, the more your body will begin adapting to the weights you’re lifting consistently. And as you get stronger from session to session, you will want to make sure you’re adding weight to the bar, or trying to get more reps than you did before.

For an example, let’s look at how progressive overload works with a squat workout from workout to workout. In this scenario, you can squat 135 pounds for 3 sets of 6 reps.

Workout 1:

Squats performed: 135 pounds | 3 x 6

Workout 2:

Squats performed: 135 pounds | 3 x 7 (+1 rep per set)

Workout 3:

Squats performed: 135 pounds | 3 x 8 (+1 rep per set)

Workout 4:

Squats performed: 140 pounds | 3 x 6 (+5 pounds rep per set)

In this example, you improved by adding 1 rep to each set on workout 2. The same happened on workout 3.

On workout 4, you added more weight to the bar since you added reps to your last 2 squat workouts.

Ideally, you will focus on improving in this manner for as long as possible to see rapid changes in your figure.

Want to Make Your Booty Bigger And Rounder In The Next 8 Weeks? Get An Exclusive 8-Week Booty Workout Program That Walks You Through Each Step

Step #5: Optimize Your Diet To Maximize Growth From The Booty Workout

When it comes to muscle hypertrophy, the science tells us that training a muscle two to three times per week is likely optimal when it comes to maximizing rates of muscle protein synthesis.

What this means:

If you train a body part (your glutes) three times per week (like in my free program you should totally get and start doing), you’re giving yourself three chances during the week to grow that muscle group.

Each time you workout intensely, you’re breaking down muscle tissue. And when your body begins to repair those muscles, it has to rebuild them (via muscle protein synthesis) and make them stronger.

Here’s what one paper says:

It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training.

Here’s another paper in case you want to get extra nerdy about protein synthesis.

Please know this one thing. Building muscle takes time. You won’t wake up next week with a big butt after following the booty workout I’ve laid out for you, but if you keep it up, you will see growth and positive changes within the next eight to 12 weeks.

A Caloric Surplus Is Essential To Make Booty Gains

I also recommend that when you create your caloric surplus, you do it ONLY on the days you workout. So if you are working out three days per week, you would ideally be eating 100-300 calories above your maintenance intake. You can use our calorie intake calculator to determine a good starting point.

So if you want to build your booty, you should ideally be eating enough protein to support muscle gains. If you’re wondering how much protein to be eating on a daily basis, I recommend around 1 gram per pound of body weight.

If you want step-by-step instructions on how to set up your diet and training, get my free booty builder program.

Pre And Post Workout Booty Workout Nutrition

If you want to maximize your rate of progress, you’ll want to have some protein and carbohydrates before and after your workouts.

For your pre-workout meal, you can keep it simple with some fruit and a protein shake, or you can treat one of your main meals as a pre-workout meal. For your post-workout meal, you want to make sure you eat a snack or a regular meal depending on your schedule.

Booty Building Mistake #2:

Make sure you’re NOT undereating. If you don’t eat enough, you’re not giving your body a chance to recover and grow. All muscles need energy to repair themselves after a hard workout. If you constantly undereat, or just eat enough to maintain your weight, you likely won’t see the progress you want.

Step #6: How To Maximize Recovery

Recovery periods are when your body repairs itself and progress occurs. If you never gave your body time to heal and relax, chances are you will stunt your progress.

The most important part of recovery is making sure you get enough sleep. Sleep is the most underrated and overlooked part of the recovery process.

It’s easy to search for all the supplements, food choices, and workout plans that provide the best recovery.

But no diet changes or supplements can hold a candle to how restorative proper sleep can be.

So make sure getting enough restful, uninterrupted sleep (around seven to nine hours per night) a massive priority.

Once that’s covered, you can start to look at other methods of improving recovery. I’m a big fan getting a regular massage (as often as you can afford), taking Epsom salt baths, and doing things you enjoy that are generally low stress.

Some forms of exercise are actually good for recovery as well. Things like leisurely walking, light biking, stretching, and yoga because they promote relaxation and blood flow. At the end of the day, your recovery comes down to the following factors:

  • Getting enough quality sleep
  • Eating well enough to allow recovery to happen
  • Taking two to four deliberate days off from the gym (cardio too) per week
  • Participating in relaxing activities (massage, walking, etc)

Training is the active part of the muscle building process and recovery is the passive part. They’re both equally important, so don’t skimp on recovery methods.

Want to Make Your Booty Bigger And Rounder In The Next 8 Weeks? Get An Exclusive 8-Week Booty Workout Program That Walks You Through Each Step

Step #7: How To Track Progress Accurately

Tracking progress should be so easy that you have no reason to skip out on it.

There are four metrics you should be using to track progress correctly.

Those are:

  • Body weight averages
  • Measurements
  • Regular progress photos
  • Put on an old pair of pants

When tracking your bodyweight, it’s important to remember that it will fluctuate on a daily basis.

I know this can be frustrating. But taking a weekly average will give you an accurate picture of what’s going on with your weight.

Many times we get on the scale a few times per month at random times during the day and our weight can be up or down due to many factors.

And depending on our mood, it can make or break our day.

Proper conditions for tracking your bodyweight:

  • Weigh yourself in the morning after going to the bathroom and before eating/drinking anything
  • Always do it in your underwear/the nude
  • Keep a log of each day it to average at the end of the week

NOTE: if weighing yourself everyday freaks you out, then you don’t have to do it. Just realize that weighing yourself once per week may not be accurate given how much our weight can fluctuate from day to day.

Criteria for tracking your measurements:

The next metric and probably the most important variable to track are your measurements. For all of my clients, I have them measure their waist in three places.

  • Two inches above the navel
  • At the navel
  • Two inches below the navel

Anywhere else is up to them.

But since we store the most fat in our stomach, we’ll notice the biggest changes in this area over time.

However, this guide is about growing your booty.

So you’ll want to add your hip/booty measurements to make sure your butt is growing.

In general, with my free training program, you should see your booty steadily improving over the next two to three months.

Tracking waist measurements will also help you see if you’re gaining unwanted weight during your pursuit of a bigger butt.

Progress Pictures

Take a look at Instagram and there are TONS of booty photos.

So to track your journey, I highly recommend you take some selfies once every few weeks. These photos should be under the same conditions when you weigh/measure yourself.

You might be surprised when you look back at the end of eight weeks to a sizable difference in your booty gains.

Here’s an example of Becca’s progress:

Try On Your Old Clothes

Put on a pair of pants and see how differently they fit. You can do this every few weeks, just like the progress pictures.

Bonus Step: Use My Free Booty Builder Training Program

You can get my free booty program by entering your email below. I’ll send it straight you and you can get started immediately.

Want to Make Your Booty Bigger And Rounder In The Next 8 Weeks? Get An Exclusive 8-Week Booty Workout Program That Walks You Through Each Step

How To Get A Bigger Butt – 28 Day Program

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I think that it’s safe to say that most ladies would love to have a perky, firm and round booty. Some of us are born with genetically larger bottoms, while others aren’t as lucky. I have good news! Following this free, “How To Get A Bigger Butt – 28 Day Program” will get you some seriously stunning results. With it, you can lift, firm and build the booty of your dreams.

28 Day Booty-Building Program

There are a few key components to building muscle that I’d like to address before we get into the actual workouts. There’s more to building and toning muscle than just working out. Nutrition is a substantial part of it. Notice that I didn’t say “diet”. When your goal is to firm and build, you need to properly fuel your muscles. Not eating enough will not only slow the process down, but it will also stall your metabolism forcing your body to hold onto excess fat. Of course, you should always speak with a health professional before changing your diet as these are just general guidelines.

Feed and Refuel

1. You need to eat enough protein! A standard recommendation for muscular growth is to eat one gram of protein for every pound of bodyweight. For example, if you weigh 120 pounds, you need to get around 120 grams of protein per day. Some good sources of protein are lean meats, eggs, greek yogurt and protein supplements/shakes. The easiest way to make sure you can do this is to eat protein at every meal. For instance, if you eat 6 meals a day, try to get 20 grams of protein with each meal.

2. A large portion of dietary fat comes from your protein sources (salmon, eggs, nuts). Healthy fats will help you stay fuller longer, aiding in fat loss while the protein works to build and tone.

3. Another crucial element to building a booty is making sure you refuel, post-workout. Most muscle growth takes place after the workout is finished. This, of course, means getting another serving of protein, but it also requires a healthy dose of nutrient-dense carbohydrates. A few examples would be whole grain bread, brown rice, sweet potatoes and most fruits/veggies.

Take it to the Limit

It’s imperative that you speak with your doctor before you take part in a new workout routine. We want you to be as healthy as possible!

When it comes to the actual workouts, you need to challenge yourself. Proper form should always be your number one priority. Make sure you know exactly how to perform an exercise before you begin. In order to help you do this, we’ve included instructional videos for each exercise. You’ll find these on page 2.

We want your form to be on point because in order to build a perky, round butt you’re going to need to lift heavier weight than you’re probably used to. Lifting heavier weight puts your muscles under tension that they’re not familiar with which forces them to grow.

I know that you may be thinking… “Won’t lifting heavy weight make me look bulky?” I know that this is a fear that many women, including some of my own clients, struggle with. Lifting heavier weight will NOT make you bulky. The female body cannot naturally, on it’s own, produce enough testosterone to make you overly muscular. Lifting heavier weight will, however, give your booty a natural lift as well as make it firmer and more shapely. Sound good?

Workouts To Get A Bigger Butt

Equipment needed: 2 moderately heavy to heavy weight dumbbells, a yoga mat and a chair/bench.

What to do: Perform each workout 1-2 times per week, with the number of repetitions (reps), and circuits indicated. Review the videos for correct form. Before each workout, be sure to warm-up for 5 to 10 minutes by walking, jogging or running.

Bonus Tip: Push your weight through your heels instead of your toes to target your glutes!

Workout 1

Rest 30-60 seconds between each exercise. Perform 5 circuits. This routine should take approximately 25 minutes.

1. Dumbbell Sumo Squat

10 slow reps (push up through your HEELS.)

2. Regular Deadlifts with Dumbbells

10 reps (squeeze glutes at the top for 3 to 5 seconds.)

3. Weighted Step-Up with Knee Lift

20 reps (alternating legs; holding dumbbells down at your sides.)

4. Weighted Hip Thrusts

10 slow reps (squeeze glutes at the top for 3 to 5 seconds.)

Workout 2

Rest 30-60 seconds between each exercise. Perform 5 circuits. This routine takes approximately 30 minutes.

1. Walking Lunges

20 reps (alternating legs.)

2. Single-Leg Dumbbell Deadlift

10 reps per leg.

3. Kneeling Dumbbell Squat

10 slow reps (hold dumbbells down at side.)

4. Kneeling Glute Kick-Back

10 reps per leg (squeeze at the top; dumbbell should be held behind the knee.)

NOTE: Results are based on numerous factors, including but not limited to age, current fitness level, and commitment to the program. After completion of the 28-Day Program be sure to keep working out. Find more butt workouts here.

Instructional videos begin on page 2…

Jamie Eason’s Booty-Building Plan

Since having my baby, my booty has been feeling a little flat. So lately, I’ve been training to build it up! I’ve even created a whole 12-week program to hit that goal. It’s called “From Flat to All That.” You can find all the details on my blog!

Although these workouts are just a sample of one week, you can use them as long as you’d like. Just remember that the workouts are meant to prioritize glute training—that’s why there’s a whole day dedicated to the booty! But don’t worry, you won’t neglect the rest of your body.

Although these workouts are just a sample of one week, you can use them as long as you’d like. Just remember that the workouts are meant to prioritize glute training—that’s why there’s a whole day dedicated to the booty!

If you want a bootyful transformation, you’re going to have to lift some heavy weight. You’ll notice that that first couple of exercises each day require fewer reps. On those lifts, challenge yourself to use heavy weight, and turn that pancake into a peach!

Day 1: Shoulders, Triceps, and Cardio 1 3 sets, 8 Reps + 8 more exercises

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  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Monday Notes

  • If regular push-ups are too difficult, then do them on your knees. Remember to keep your elbows in as you do them—don’t let them flare out.
  • What you do for high-intensity interval training (HIIT) is completely up to you. You can sprint on a treadmill, bike, or stairmill. Or, you can do battleropes or medicine ball slams. The point is to try to work at 85 percent and then rest at a 1:1 ratio. So, if you work for 30 seconds, rest for 30 seconds. After 20 minutes, you should be spent!

Day 2: Glutes and Abs 1 3 sets, 6-8 Reps + 9 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Tuesday Notes

  • If you haven’t been training your glutes, some of these exercises may be new to you. If they are, start with lighter weight. Make sure you feel comfortable with the movement pattern before you throw on extra weight.
  • I like to do my sit-ups with my legs stretched out in front of me, to hit my upper and lower abs.

Day 3: Back, Biceps, and Cardio 1 Pullups Assisted 3 sets, 5 Reps + 9 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

GET 60+ FITNESS PLANS Access our entire library of more than 60 fitness programs. We’ll help you gain muscle, lose fat, and change your life! GO NOW

Wednesday Notes

  • If you’re unable to do pull-ups, feel free to use bands or a machine to help you. Or, a great way to practice the movement is to perform deficit pull-ups. To do them, jump up to the bar and then lower yourself down as slowly as possible.
  • On rows and pulls, it’s especially important to use your back, not your arms to perform the movement. Save your biceps training for later in the workout.

Day 4: Legs and Abs 1 3 sets, 6-8 Reps + 11 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Thursday Notes

  • Take your time through the weighted bridges. Pause for at 3-5 seconds at the top and then lower slowly. Once you reach the bottom, explode up.
  • If you’ve never performed a single-leg squat before, try a few without weight. Sometimes, it can be difficult to find your balance and trust your butt will find the bench. Once you sit down, try not to use any momentum to stand back up.

Day 5: Chest and Abs 1 3 sets, 6-8 Reps + 10 more exercises

  • Instructional Videos
  • Don’t risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you’re doing each workout correctly the first time, every time.

Friday Notes

  • It’s important for everybody to train chest. Women need to have a strong upper body to go with their strong lower body. A balanced physique is a healthy one. Don’t skip today!
  • By the time you get to the end of the abdominal exercises, your core will probably be pretty worn out. If you need to take a short break in the middle of the set, do it, but make sure you complete all the reps.

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Glute Workout: 6 Ways To Build Your Perfect Booty

Pop onto FitBoard or the fitness board on Pinterest and you’ll soon learn that it’s all about the butt! Who doesn’t want a backside that turns heads? You can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Not sure which moves or techniques are best for building the perfect booty? We’ve got you covered.

Here are five of the best glute training techniques and exercises you can do, including a complete workout from IFBB Bikini competitor India Paulino. Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future!

1. Squat!

Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.

Tabitha Klausen, an IFBB Bikini competitor and proud owner of a great booty has some tips for squatting. “Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout,” she says. “They’re the perfect way to make sure you concentrate on using the right muscles throughout the workout.”

Before each leg workout, Tabitha does 4 sets of 25 reps of bodyweight squats. She focuses on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead.

Tabitha recommends concentrating on form rather than weight. “Focus on feeling the form through all of your exercises rather than using the heaviest weight possible,” she says. “It’s important to feel that mind-muscle connection.”

2. Go “Wide And High”

Puzzled about how to grow your glutes without also building massive quads? Amanda Latona delivers the “wide and high” answer. “When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.”

If you’re really looking for a challenge, Amanda also recommends lunging by stepping down from an elevated platform. This increases your range of motion, which will result in greater glute muscle fiber activation and growth.

3. Build A Glute Bridge

One problem Dr. Sara Solomon sees regularly is women who are using a regimen that neglects to correct muscular imbalances. “It’s critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries,” she explains. “Most of us spend the majority of our day sitting, which further causes the glute muscles to weaken and makes us rely more heavily on our quads and hamstrings to power through our exercises.”

One of Sara’s favorite exercises to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.

Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance.

Once you add glute muscle, the next step, of course, is to bring it all into sharp “bootylicious” relief. “The goal is to lose fat while maintaining my hard-earned muscle,” Solomon says. “I supplement my intermittent fasting regimen with BSN AminoX BCAAs and BSN’s brand new product, ISOBURN, a fat-burning protein powder. During my morning fasted training, I consume one scoop of Grape AminoX both pre- and intra-workout. I consume one scoop of AminoX immediately post workout, then every two hours post workout until I break my fast to stimulate muscle protein synthesis and halt muscle breakdown. I break my fast with ISOBURN 100% Whey Protein Isolate, but not immediately post workout because this is my window of opportunity to burn fat.”

4. Try Single-Leg Squats

Because this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.

Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel.

Whatever you do, squat down as low as you can.

5. Do Split Squats

The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.

To make split squats even more difficult and thus put more stress on your booty muscles, put a barbell across your back. A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment.

6. Follow India Paulino’s Glute Workout!

The 2013 Bikini International winner knows exactly what it takes to earn the top spot on stage. For India Paulino, that means working her glutes three times per week! “I was always very skinny,” India says, “so I had to work hard to build my glutes.” India’s glute workouts are fast-paced, intense, and effective!

Here’s an example glute-building session:

Glute Training Tone Your Butt! With India Paulino

Watch The Video – 6:18

Tone Your Butt Workout 1 Hyperextensions (Back Extensions) Triset with Reverse Hyperextension and Rear Leg Raises 5 sets, 15-20 reps (Weighted) + 7 more exercises

Romanian Deadlift

With the growing trend of big booties (pun intended) has come a plethora of workout exercises that work to really grow and target that gluteus maximus. Here is a list that has been compiled of 12 of the best booty burners (and how to do them… in simple terms – the pictures will do most of the talking a.k.a I am not a fitness expert) so you too can have a turn at flaunting your booty gains in cute activewear like the fitness models you see and envy on Insta.

Start in a standing position with a weight of your choice held at hip level, with your back straight (note: this is superrrr important). Lower the weight, keeping the bar close to you, making sure your back is straight the entire way. Bring the bar back up to hip level and repeat. I recommend 3 sets of 8 reps.

Squats, Squats, Squats

*bonus exercises included!*

Barbell Squat

Using a weighted barbell of your choice start with the bar on top of your shoulders in a standing position, your legs roughly shoulder width apart. Lower your body as if you’re about to sit on a chair. Push your body and the weight back up making sure your back is straight. Repeat. 3 sets of 8 reps.

Sumo Squat

Refer to instructions on barbell squats to understand the general gist, however, for a sumo squat to be a sumo squat, your stance needs to be widened. So make sure your legs are spread apart further than shoulder width. For this exercise, I recommend 3 sets of 8 reps.

Single Leg Squat

Refer to previous squat instructions, however, for a single leg squat extend your arms forward and only bend down with one leg while the other is outstretched. 3 sets of 8 reps.

Lunges

*this exercise can be performed with or without weights*

Start in a standing position with your back straight. Step forward with one leg and lower your body until both legs are at roughly a 90 degree angle. Return to starting position and repeat on other leg. 3 sets of 10 reps.

*Challenge yourself by adding a pulsing motion while you are lowered!*

Barbell Hip Thrusts

Sit against a bench on the floor, with a weighted barbell (weight depends on how heavy you can handle personally) on your hips and your feet firmly on the ground. Keeping your back straight and firm, raise your hips, pushing the weight up using your glutes and squeeze. Bring the weight back down and repeat. 4 sets of 8 reps.

Grasshoppers

Lie on your stomach and bends your knees. Squeeze those booty muscles and push your legs up towards the ceiling and pulse. 4 sets of 10 reps.

Donkey Kicks

Start on your hands and knees, hands below your shoulders and knees in line with your hips. Lift one leg up towards the ceiling as high as you can go. Lower leg back to starting position. Repeat on other leg. 4 sets of 10 reps (each leg)

Fire Hydrants

Don’t be alarmed, I know it kind of looks like you’re a dog who is peeing on a tree, but this workout really burns the booty! Firstly start on all fours with your hands directly under your shoulders. Bring one leg up to the side. Bring it back down and repeat on the other leg. 4 sets of 10 reps.

Glute Bridge

Lie on your back with your knees bent. Push your hips towards the ceiling and squeeze your booty at the top. Lower hips and repeat (please refer to pictures A and B if instruction is insufficient). 3 sets of 10 reps.

Rainbows

Start on all fours with hands in line with your shoulders and knees in line with your hips. Point your toes and extend one leg, bringing it over the bent knee and tapping the floor. Bring your foot to the other side, squeezing your glutes in the process and tap the other side of the floor. Repeat on the other side. 3 sets of 10 reps.

Bear Plank leg lifts

First begin in a plank position with your hands directly under your shoulders, and your body straight. Bring your leg to a 90 degree angle with your heel towards your booty. Squeeze those glutes and raise your heel towards the ceiling as far as you can go. Return to starting position and get to work on the other side. 4 sets of 10 reps.

‘Long and Lean’ Lift

Begin by kneeling with either your left or right arm below your shoulder and your left or right knee below your hip. Extend your top leg and use your top arm to reach, lift both your arm and leg as high as you can, then lower back to starting position. Repeat on other side. 3 sets of 8 reps.

Glute and Hamstring Extension

Lean forward while standing on the back extension pad with your toes pointed outwards and your knees slightly bent. Making sure that your back is straight, bend don as far as you can. Come back up to starting position while pushing your thighs into the pads and squeezing your glutes. *important: make sure your back is straight! You will end up putting too much strain on your back a.k.a pain.* 3 sets of 8 reps.

*pro tip* resistance bands will be your new best friends!

Adding resistance bands to your workouts (they can basically be used for everything… hello versatility!) will up the resistance (duh!) which will create more of a challenge and really put that booty to work… you’re welcome.

Now that you have been given a list of 12 exercises that are sure to make that booty burn you have no excuse not to post a fire insta shot to show off what you got!

Fitness tips by Michaela Thornton

Workouts for the butt

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