Booty Workout: The Ultimate Plan (To Grow Your Butt)

booty workout plan

If you want to build a stronger, tighter, rounder, firmer booty, then you’ll want to do this free workout.

In this booty workout guide you’ll learn:

It’s simple, easy to follow, and you will get results.

Let’s get started.

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Tip #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.

1. Work Out 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).

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2. Eat Enough Food 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 Let Your Body Recover (Super Important)

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 touch on these points more in the following tips.

Tip #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
booty workout gluteus maximus
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.

booty workout gluteus medius gluteus minimus
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:

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Here are some examples of the movements above.

Body Weight Glute Bridges / Hip Thrusts:

Barbell Glute Bridges:

booty workout

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.

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Booty Activation (Why And How)

Booty Workout program

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.

booty workout plan resistance training

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.

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).

Tip #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.

Booty workout plan results

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.

Tip #4: What 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 Grow Your Butt At Home?

Super easy. Just click the button below to get immediate access to the sample workout. Don’t worry… it’s on me.

Tip #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.

booty workout growth plan

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

caloric surplus women

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 under-eating. 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 under-eat, or just eat enough to maintain your weight, you likely won’t see the progress you want.

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.

Tip #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.

booty workout recovery

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 Grow Your Butt At Home?

Super easy. Just click the button below to get immediate access to the sample workout. Don’t worry… it’s on me.

Tip #7: How To Track Progress Accurately

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

rear view booty workout

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:

booty workout becca testimonial

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 Tip: Try This At-Home Booty Builder Training Program

The following set of exercises is Day 1 from my women’s 4-day program, HomeGrown Glutes. You can download the guide + my email course on how to grow your glutes at home here.

Glute Builder Home Workout:

1a. Glute Bridges (demo)
3 sets of 8-10 reps
[superset with]
1b. Modified Push-Ups (demo)
3 sets of 5-8 reps

2. Clamshells (demo)
3 sets of 10-12 reps per side
1 minute rest between sets.

3a. Superman Back Squeezes (demo)
3 sets of 8-10 reps
[superset with]
3b. Bird-Dogs (demo)
3 sets of 5 reps per side

4a. Towel Leg Curls (demo)
2 sets of 5-10 reps
[superset with]
4b. Modified Push-Ups (demo)
2 sets of 30-60 second holds

Workout notes:

This is the first workout in the HomeGrown Glutes program. When doing this workout, you’ll want to warm up properly. Going for a brisk walk or marching in place for 5 minutes should be good.

This program is a full body workout plan, which means you’re training your full body during this workout.

Now for some explanation…

We’re primarily focusing on the glutes during this workout, as you can see by the movements I’ve chosen, which are: glute bridges, clamshells, Superman back squeezes, and even the towel leg curls.

When you see the following: ‘[superset with]‘ between 2 exercises, such as:

1a. Glute Bridges (demo)
3 sets of 8-10 reps
[superset with]
1b. Modified Push-Ups (demo)
3 sets of 5-8 reps

It means you’re doing each movement back to back with minimal rest between movements until all the sets are completed.

Here are some glute growth results:

Nadia added 3.5 inches to her glutes:

Nadia's Before and After Glute Growth Results
Nadia is a part of our premium coaching program: The Results Crew.

Tiff saw some growth, too!

glute growth results
Tiffinie is a part of our premium coaching program: The Results Crew.

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 Grow Your Butt At Home?

Super easy. Just click the button below to get immediate access to the sample workout. Don’t worry… it’s on me.