You would think that as a personal fitness trainer, the main goal my clients ask for is weight loss. But it doesn’t take long for many women to ask about some specific booty building workouts.
And I totally get it. We all want to slip into that figure-hugging dress to show off our curves, and your butt is an essential part of that. You don’t want it to be flat of sagging, and it certainly shouldn’t be wobbly.
The great news is that the muscle groups you need to target for booty training are very easily triggered. And with some simple tips and a few targeted workouts, you can get the body shape you’ve dreamed of.
What Muscle Group Should You Target?
If you want to get that big round ass that just shouts that it’s firm and well trained, then you have to trigger more than just your legs (1).
Your glutes and hamstrings should be the main area of focus, and you’ll be surprised how a few exercises will make you feel muscles in places where you didn’t even know you had places.
One word of preparation before I get into some specific routines: to build buttock muscles will require weights.
Check this video to learn more about these muscle groups.
5 Best Booty Building Exercises
Creating a complete fitness routine should cover sets of cardio, high-intensity intervals, as well as highly targeted muscle groups. Many women shy away from weight lifting as they think it will automatically result in big bulky muscles.
But, when you plan for the right number of reps, then the results will be a new and more toned you.
So, let’s take a look at some butt building exercises.
One of my favorite versions is the walking lunges, but it does require a bit of space. Simply grab a few dumbbells and take very long strides. The bend the knee of the front leg and shift your weight forward until your knee is above your ankle.
Then, push yourself back up and take the next lunge with the opposite leg.
If space is a bit of a challenge, then you can do the same move in a stationary position where you go back to the standing position you started from.
According to a study published in NCBI, walking and jumping forward lunges can be used for improving hamstring strength and running speed in young soccer player (2).
Squats are so easy, and if you start doing them on a regular basis, you should notice benefits for your posture, while at the same time reducing the risk of back pain. You’ll need to head for the barbell rack and set everything up about shoulder high.
Step under the bar and get into a position where the weight rests on your shoulders. Now, step forward and find your balance. In one smooth motion, lower your body down with a focus on keeping your weight evenly across your feet.
Once you get to the bottom, push up through your heels to really engage your butt (3).
This is one of the best options for building glutes with weights, and if you can cope with some heavier weights, then it’s an excellent way to form your gym booty.
I find the easiest way to do this is by placing some heavier dumbbells each side of your feet while you stand shoulder-width apart. Keep your back perfectly straight and start by bending your knees and lowering your body down.
Grab the weights and then push up through your heels. If you feel more comfortable with a barbell, then that is definitely a way to pile on more weight (4).
4. Glute Raises
So far, all the exercises have triggered multiple muscles. The glute raises, however, will trigger just your butt, and many people refer to it as the “big booty trainer.”
You will need to sit with your back against a bench with a height of just about your shoulder blades. Keep your knees bent at about a 90-degree angle, and from here you will raise your butt up in the air.
It’ll require balancing on the bench with your shoulders, and once you get the hang the moves, start doing some reps with a barbell on your thighs.
5. Split Squats
There are so many variants of squats, but I will give you one that has maximum effects. You’ll need a chair or bench to start with, and essentially you stand in front of it facing away.
Place the toes of one foot on the bench so that one leg is straight and one is bent about 90 degrees. Now, get ready to feel the burn.
You now bend the straight leg, lowering your body down. Try to go as low as possible and hold that position for about 5 seconds.
How To Build Your Booty In 7 Days
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
- Day 6
- Day 7
3 sets of 12 for each leg
Tips For Long-Term Results
1. It’s All About Reps
When it comes to building butt muscle, your goal is going to be getting rid of some fat and replacing it with a moderate amount of muscle. To achieve this, you don’t want to be feeling the burn after 5 reps. Instead, aim for in the range of 12 to 15 on each set.
2. Gradually Add Some Weight
If you start feeling like you can go for longer than 15 reps or for several minutes without feeling the burn, then it’s time to add more weights. This will then further strengthen the glutes and give you that great butt shape.
3. Don’t Forget Your Friend Protein
Protein will be vital for delivering the amino acids your muscles need to build new tissue. To get that firm and defined shape, there will be a lot of demand for protein, so make sure you deliver enough with some post-workout shakes.
Do squats make your butt bigger?
Does running make your butt bigger?
Do squats make your hips wider?
Our Final Thoughts...
When it comes to how to get a bigger butt that looks perfectly rounded and ready to show off in a dress or tight-fitting jeans, then lifestyle changes in your diet won’t have much of an impact.
The only way you can really achieve such butt goals is by introducing targeted training.
With the above tips, you should be ready to go and adjust your gym routine to create amazing results. And if you’re brave enough, then why not post some before and after photos on our social media channels?
1 - Mangine, Gerald T, et al. “The Effect of Training Volume and Intensity on Improvements in Muscular Strength and Size in Resistance-Trained Men.” Physiological Reports, John Wiley & Sons, Ltd, Aug. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/.
2 - Jönhagen, Sven, et al. “Forward Lunge: a Training Study of Eccentric Exercises of the Lower Limbs.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, May 2009, https://www.ncbi.nlm.nih.gov/pubmed/19387378.
3 - Lorenzetti, Silvio, et al. “How to Squat? Effects of Various Stance Widths, Foot Placement Angles and Level of Experience on Knee, Hip and Trunk Motion and Loading.” BMC Sports Science, Medicine & Rehabilitation, BioMed Central, 17 July 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6050697/.
4 - Schellenberg, Florian, et al. “Towards Evidence Based Strength Training: a Comparison of Muscle Forces during Deadlifts, Goodmornings and Split Squats.” BMC Sports Science, Medicine & Rehabilitation, BioMed Central, 17 July 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513080/.