Gym Booty

Gym Booty

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One of the coolest shifts in fitness over the past couple of years is the emerging quest for a big butt. Gone are the worries about literally ‘exercising your ass off’. Instead, it’s trendy to fill your gym leggings with a big round butt.
Now it’s all about shape and curves. Bigger is better.
In this detailed guide we take you through everything you need to know about targeting your booty. If you’re a beginner that wants to construct a more daring derriere, this is the right place to be.
The curves you build here are guaranteed to get the attention you deserve.
It’s not just a simple list of exercises. This 12-week booty builder is a science-led program specifically designed your expert panel of trainers.
There’s an endless number of butt building workouts on the internet. The problem is that many of them don’t really hold true to the science of good training.
They seem to just throw in a random list of booty exercises and hope for the best.
Either that or it’s a grueling series of complicated exercises that leave you unable to sit down for a week. After all, you’re here because you want a booty program for beginners.
This guide is more than just a mix of fancy looking exercises . It’s a program designed by experienced physique coaches and trainers that guarantees you results.
Half of the battle when it comes to building a muscle is understanding how the muscles work in the context of muscle physiology.
And while we’re not here to bore you with a biology lesson, there are some important points you need to know. Once you understand the basics you’ll even be able to design your own workout guide after you’ve finished this one.
Who knows, maybe your workout guide will be the one people are looking at next?
You might not be aware of this, but if you take the surface area or even volume as a marker, your butt is the biggest muscle in your body.
The proper name for your butt is the gluteals. And it’s actually a group of muscles.
What’s the take home message from this?
Well, if you’re truly aiming to build a better booty you need to target the muscles from different angles and with different exercises.
It’s a complex muscle group that won’t be targeted with just squats.
You need to use exercises that extend or abduct your hips and rotate your thighs. You need to throw in exercises where both legs are on the floor at the same time, and also single leg stuff too.
By now you’ll realize that your glutes are a complex group of muscles. It connects your lower body to your upper body and has muscle fibers that run in a number of different directions.
Because of the way that these fibers run, you can target specific ones by changing exercise selection. Some will hit the upper glutes, some the outer thigh and butt, and some the lower area that ties into your hamstrings.
If you’re into your science then you’ll be pleased to know that different exercises can target the superficial sacral, deep ilium and deep sacral areas because of their unique muscle fiber compartments.
Basically, any good booty building program will cover all bases and attack your ass from different positions.
Not only does a well-planned lower body program hit the muscles from a variety of angles; it also appreciates the type of muscle fibers that make it up.
The gluteals are under-studied when it comes to ‘ architecture ‘ research. But from what we know, they are made up of mixed muscle fibers.
It’s not an all-out power muscle. Or an endurance muscle. It’s mixture of both.
Note: Research papers suggest that your gluteals are 68% slow-twitch endurance and 32% fast-twitch strength fibers [1].
Targeting this muscle group with a variety of high reps with low weight and heavy weights with low reps are the only way to help it build.
Sticking with the same sets and reps won’t get you to where you need to be.
A big, round, tight booty is all about stimulating the muscle. And as a beginner you’ll learn more about your body by varying the stimulus and challenge in each workout.
When it comes to hitting your glutes effectively you need to use a variety of ‘patterns’. These are types of movements that follow the same sequence of motions, but the equipment or technique differs slightly.
Take the squat for example. You can back squat, front squat, goblet or overhead. But they all use the same lower body pattern.
When you’re training for a bigger booty, these are the patterns you need to follow:
The great thing about this lower body workout plan is that it doesn’t ruin your existing training split.
It fits into any program as a standalone workout so all you have to do is continue with your upper body workouts as normal and use the booty builder workout in place of your leg days.
If you currently train a full-body plan then you might want to consider an upper and lower body split. This way you won’t do too much.
And if you’re a true beginner and currently not training at all, you can just follow this program.
We’re focusing on a lot of body weight movements here with high reps.
Part of the long-term plan with this 12-week program is that you’ll not only build a strong and shapely butt, you’ll also optimize performance.
You can’t fire a cannon from a canoe. Laying down safe movement patterns and effective technique are an important part of any muscle building program… your butt is no different.
In the first couple of weeks you’ll be teaching your body the right movements. This’ll lay down some real foundations and keep you driving forward with momentum as you progress into the later weeks.
And just to make sure you spark that muscle building process early on, we’re asking you to complete high reps here.
You’ll be triggering a lot of lovely acid build up in your glutes, but that’ll really get your muscles growing.
You’ll be performing 2 different workouts per week here. If you want to take it up to 3 sessions you can simply repeat workout 1 or 2.
In this second phase of training you’ll be ramping up the weight, lowering the reps and zoning in on targeted growth.
You’ll also be switching things up with some new and exciting exercises that challenge both your body and your skill level. You’ll notice the difference right away when it comes to difficulty. But after 3 easier weeks you’ll be ready for a new challenge.
Having access to a gym is important here because we really want you to load up and challenge the muscles with weights.
In this phase you’ll be hitting your butt from as many different angles as possible. You’ll be using squat, lunge and hinging patterns for absolute fun. Embrace it!
We’re taking your program up to 3 workouts per week here – your glutes can handle the increase in volume easily if you’ve done the prep work. Start with 2 sets per exercise to begin with and increase to 3 when you feel ready.
Where can we go from phase 3 you might be asking yourself?
Well the answer is to dial in on the only stone left unturned – all out strength and power training.
Don’t worry, not every exercise will be heavy. But remember, your glutes are multi-functional. If you don’t lift heavy for some of the exercises you won’t stimulate maximal growth.
The goal here is to go hard and see what you’ve got.
You’ve worked hard to learn the patterns and you’ve come a long way since week 1. Take a look in the mirror – you’ve already got some appreciable gains. Let’s just go for it now.
With 4 tough strength workouts to get through we suggest that you tone down any cardio or upper body workouts you might be doing a touch. This way you can focus better on your booty.
It’s time to zone in on the ‘meat’ of booty training.
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Intermediate to advanced level women
Barbell, dumbbell, kettlebell, body weight, resistance machines
Press-ups (full position or on knees)

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If you want to build a stronger, tighter, rounder, firmer booty , then you’ll want to do this free booty workout plan.
In this booty workout program you’ll learn:
It’s simple, easy to follow, and you will get results.
You can build your booty in your living room with no equipment and no need for a gym. All you need is a structured, optimized workout. Click the button below to get a workout sent straight to your inbox.
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, our glute growth workout plan consists of three things:
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).
If you don’t have access to a gym, you can do this booty band workout at home.
You can build your booty in your living room with no equipment and no need for a gym. All you need is a structured, optimized workout. Click the button below to get a workout sent straight to your inbox.
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.
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 booty exercises.
Here are some examples of the movements above.
There are many exercises that contribute to your overall booty development, so the way I like to set up these booty workout 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:
You have 3 muscles that make up the booty. Those are the:
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.
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:
Examples of glute dominant exercises:
Examples of hip dominant exercises:
You can build your booty in your living room with no equipment and no need for a gym. All you need is a structured, optimized workout. Click the button below to get a workout sent straight to your inbox.
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:
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.
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 plan 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:
Monday: Full Body Training Tuesday: Off / Cardio Wednesday: Full Body Training Thursday: Off / Cardio Friday: Full Body Training Saturday: Off / Cardio Sunday: Off / Cardio
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.
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.
You can build your booty in your living room with no equipment and no need for a gym. All you need is a structured, optimized workout. Click the button below to get a workout sent straight to your inbox.
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.
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:
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 our glute growth workout plan? 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.
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 booty building 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.
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 c
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