🍑 May The Booty Get Fatter 🍑
And The Stomach Get Flatter.
Amen!
The booty. It’s not just a buzz-word or the latest Instagram trend- it’s rapidly becoming the focus of workouts and training regimes around the world! With millions of women worldwide stepping out of their comfort zones and into the gym, growing your booty isn’t just for aesthetics- it can also improve your posture, increase overall strength and power, and reduce back pain all while giving you the round butt you desire.
To Grow the Booty, You Must Understand the Booty
Before we dive into the how, you need to understand the what. Before it became insta-famous, your booty was actually known as a group of muscles collectively called the ‘glutes.’ Within this, there are three different muscles which all need to be targeted during your workouts to not only keep you safe and in proportion, but also to build the appropriate strength to continue to grow this area of your body.
- Gluteus maximus- the largest muscle in the body and primarily responsible for thigh extension, like when rising from a squat position, or generating power and drive when sprinting.
- Gluteus medius- responsible for movements of the hips and upper leg, like being able to lift your legs out to the side of your body (abduction) and external hip rotation
- Gluteus minimus- this is the internal rotator of the hip, which along with the medius helps in lifting your legs away from your body, but also controls the inward rotation of your hips.
Together, the glute muscles are the powerhouse of the human body, and are activated every time we stand, sit, walk, and run. They are also a center-point for balance, and help to support your body and posture regardless of the position you’re putting it in, so you can rest assured that in building your booty you’re actually doing a lot of good for the rest of your body too!
Buttology 101- 6 Moves to Bring That Booty Back!
Now that we have the basics out of the way, it’s time to dive into workout additions that will target all three gluteal muscles, help you build real strength, and get that booty bouncing!
Before we get too far though, let’s get some things straight when it comes to working out. First and foremost, DO NOT sacrifice form for weight. There’s no point putting all that strain and stress on your body if you’re not performing the exercise properly, if anything it will only lead to injuries and delay your booty building.
Second, the real way to build your booty, and any muscle group for that matter, is to continually shock the body with new exercises. That means that each workout you should be aiming to change the sets, reps, and stance- depending on the exercise- to fully attack each angle and aspect of your booty, not to mention keeping your workouts feeling fresh and exciting. In doing so you’ll achieve the fastest and most efficient results!
Third, if you are ever unsure as to how to perform a certain exercise, or how to change things up to keep them fresh- look it up! There are countless workout videos and training programs available, in most cases from very reputable trainers, so don’t be afraid to Google the correct posture and form.
1. Hip Thrusts: Targets - Glutes, Hamstrings, Calves, Lower back.
This is in our opinion the BEST exercise for building that perfectly peach shaped booty! In addition, hip thrusts are great for posture, strengthening your core, and can help to reduce lower back pain. Need I say more?
We recommend all variations of the exercise - full reps, pulsing, time under tension, wide stance, narrow stance, high rep & light weight, low rep & heavy weight, with & without bands. The secret to Hip Thrusts is to do them a minimum of twice per week, anything additional is a booty bonus! 😉 Note; the bar can put pressure on your lower abdomen and cause pain or bruising, especially when going heavy! Use a folded yoga mat or purchase The Booty Block to avoid injury and bruised hips.
2. Squats: Targets - Quads, Glutes, Hamstrings, Outer Thighs, & Core.
Squats are The ‘OG’ leg exercise, but most people make the mistake of trying to lift too heavy too early. When it comes to booty building- you want to make sure you have the form right and are targeting the glutes, rather than putting outward pressure on the knees and ankles.
Ever heard the saying ‘ASS TO GRASS’? If you want to get the full range of motion, and frankly more booty bouncing power out of your squats, don’t stop at 90 degrees. Get all the way down and back up again! If you’re looking to change things up- why not try changing your stance? Squatting with a wider stance will help to activate the hips and glutes more than a narrow stance, while building more stability.
3. Stiff Legged Deadlifts/Good Mornings: Targets - Glutes, Hamstrings, Back, Core.
If you’ve ever wanted to know how to specifically target the ‘underbutt’ (the creased area in ze booty), these are the exercises for you! Form is imperative with these exercises as going too heavy can easily result in back/neck injuries. As always, start with lighter weights and really focus on mind muscle connection- visualizing your muscles contracting can make the world of difference when completing exercises, especially Good Mornings.
Second, plant your feet properly and GO SLOW! The idea with these exercises is to fully stretch and contract the muscles down the back of your legs- basically if you aren’t feeling this one in your hamstrings, or you’re jerking back up just to get the weight off- you’re doing it wrong.
4. Step-Ups: Targets - Glutes, Hamstrings, Guads, Calves, Core.
The Step-up is a classic exercise and should be a key part of your booty regime! It is not only functional and keeps your hip and knee joints moving, it also gives you the option to increase the box size and target different muscle groups.
The higher the box the more you target your glutes due to increased flexion at the hip. The lower the box, the more you’ll work your quads and calves.
So how high should you go? The key here is to work with a height that allows you to correctly complete the exercise without rounding your lower back, shifting your hips to the side or causing any pressure/pain in the knees. Be sure to drive through your heel to maximize glute activity.
5. Kick Backs: Targets - Glutes, Hamstrings.
This is the one exercise we see most often performed incorrectly.
For optimal glute activation, kneel on a bench (can also be done standing) and kick back driving through your heel with the other leg. To make sure you are driving from the right point- activate your ankle and lock your foot at a 90-degree angle- don’t let it hang loose.
This exercise is more difficult to perform at a heavy weight without arching your back and compromising your form, so keep it light and focus on isolation! Squeeze your glute before slowly lowering your leg back to the starting position and you’ll feel the pump!
6. Abductor Machine: Targets - Glutes Medius/Minimus, Tensor Fasciae Latae.
Not only is this exercise bomb AF for growing the peach, it also strengthens your hip abductor muscles which help co-ordinate movements like walking and running, whilst simultaneously enhancing core stability, improving functional fitness, and preventing injuries.
We recommend all variations of the exercise - full reps, pulsing, time under tension, high rep & light weight, low rep & heavy weight. Drive through your heels and push until failure, and you’ll feel like Kim K walking to the next exercise ;).
BANDS! BANDS! BANDS!
Alright, we’ve all seen it. These ridiculous IG models using rubber bands around their legs while completing exercises, while you stand there and wonder if they actually work.
Well, let me break it down for you… THEY. WORK!
The use of a booty band can help activate many smaller ancillary muscles for strength and stabilization during compound booty exercise movements (where you bend more than one joint). We highly recommend investing in some booty bands if your ultimate goal is to achieve that sexy peach shape! Some of our favorites are The X Bands, you can purchase these on Amazon or direct.
Try our 4 week booty building workout!
Simply follow this workout routine and repeat it each week. For optimal results increase the weight each week.
We believe the best results are achieved from a power/hypertrophy split workout.
POWER means heavier weights and low reps with longer rest periods E.g., Squats 3-5 reps x 3 sets with 3-5 min rest periods.
HYPERTROPHY means lighter weights and high reps with shorter rest periods E.g., Deadlifts 10-15 reps x 3 sets with no longer than 90secs rest between sets.
You will need;
- A gym membership
- Resistance bands (of course you can get by without it, however for optimal results we recommend picking one up).
- A yoga mat (or soft surface to kneel/lay)
Before we get started, we want to remind you of the importance of warming up properly before you train!
We recommend a 5-10minute warm up to raise your body temperature and increase blood flow to your muscles. This is essential as it can help reduce delayed onset muscle soreness (DOMS) and lessen your risk of injuries. Don’t skip this step!
Basic 10 min example warm up;
5 mins on treadmill/bike/elliptical
2 mins foam roll (this can greatly increase range of motion for squats and many other glute focus exercises)
20x body weight squats
20x body weight lunges
Note: Exercises in orange are to be completed with bands and no additional weights, these exercises can be done on different days 2-3 times a week.
3 X per week if you’re a boss babe! Keep in mind they don’t have to be done at the gym; you can do these while you’re watching Netflix. “Netflix & Chill BURN”
Monday: Lower body, HEAVY weight LOW volume.
3-5 mins rest between each set.
- Squats – 3 sets x 3-5 reps
- Hip thrusts – 3 sets x 6-8. Can be done using a barbell if you’re confident enough, if not use the smith machine for extra support!
- Leg Extensions – 2 sets 6-10 reps.
- Stiff Legged deadlifts Or Good Mornings – 3 sets 5-8 reps.
- Abduction Machine - 2 sets 6-10 reps.
- Calves – Standing or seated 3 sets 6 – 10 reps.
Tuesday: Upper body, HEAVY weight LOW volume.
3-5 mins rest between each set.
- Seated row - 3 sets of 3-5 reps
- Pull-ups - 2 sets of 6-10 reps. Work towards unassisted pull ups!
- Rack chins - 2 sets of 6-10 reps
- Flat dumbbell chest press - 3 sets of 3-5 reps
- Dips - 2 sets of 6-10 reps
- Dumbbell shoulder press - 3 sets of 6-10 reps
- Barbell curls - 3 sets of 6-10 reps
- Tricep rope pushdown (cable) - 3 sets of 6-10 reps
- Abs super set - leg raises 3 sets of 10-15 with cable rope crunches (on knees) 3 sets of 10-15
Wednesday: REST DAY
Don’t be a hero! REST is IMPORTANT for recovery, growth and your sanity! It’s healthy and you deserve a night to relax! We recommend 30-60mins of stretching/yoga/foam rolling on rest days. Extra band pump work can be done on Weds or Sun!
Thursday: Lower body, LIGHT weight HIGH volume.
60-90secs rest between each set.
- Clams with band - 3 sets x 30
- Fire hydrant with band - 3 sets x 15 each leg
- Elevated Bridges (heels on bench or box) – 3 sets x 30
- Hip thrusts on smith machine – 4 sets x 12 (set 1 hold for 1 sec at the top, set 2 pulse for 2 counts at the top, set 3 have training partner press down at the top, set 4 fast up – 3 secs down)
- Smith Machine step-ups – using bench as a step, 3 sets x 15 reps each leg.
- Smith Machine Front Squats -3 sets x 12
- Kick Backs – using bench to kneel on. 3 sets x 15 each leg.
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Fail Finisher Abductor machine - 3 drop sets x 10 reps with pulse for 10 counts after last 10.
If you’re unfamiliar with a drop set- you start with the heaviest weight you can do for 10 reps, then without rest drop the weight down for another 10 reps, then drop the weight again for the last 10 reps, on the 10th rep hold and pulse for 10 counts to really isolate and burn that booty! Rest 60-90 seconds then do this a total of 3 times or until failure. If you’re wondering how much to drop the weight- it really comes down to personal comfort, but 1-2 plates/weights is usually a good amount, and If you can’t make it to the full 10 reps, drop it again until you can just get there.
Friday: Upper body, LIGHT weight LOW volume
- Cable pull overs - 3 sets of 15-20 reps
- Dumbbell shoulder press - 3 sets of 10-12 reps.
- Seated Row – 3 sets of 10-12 reps
- Super set dumbbell bicep curls with cable press down (rope/bar) - 3 sets of 10-12 reps each exercise.
- Standing reverse cable fly (for rear delts) - 3 sets of 10-15 reps
- Side lateral raises (cable) - 3 sets of 12-20 reps each arm.
- Russian Twists - 3 sets of 30 (15 twists each side )
- V sit ups - 3 sets of 12 (don't let feet or arms completely touch the ground, hold medicine ball for extra resistance).
Saturday: Lower Body, PUMP, SQUEEZE, BURN!
Use only booty bands complete these exercises at home or the gym- No added weight!
The idea here is high reps and light weight! Feel. The. Burn.
- Clams with band - 3 sets x 30
- Fire hydrant with band - 3 sets x 15 each leg
- Glute Bridges – 3 sets x 15 reps
- Elevated Glute Bridges (heels on bench/box/chair) – 3 sets x 30
- Squats – 3 sets x 15 reps
- Side Shuffle – 3 sets x 10-20 steps. Feel. The. Burn!
Sunday: REST, RELAX, RECOVER, REJUVINATE!
Light Band work if you’re feeling up to it!
If you’re trying to round out your backside and also wanting to lose weight, you can add in 2 x 15 minute cardio HIIT sessions a week post workout- (HIIT = High Intensity Interval Training)
E.g., on the treadmill or outdoors:
-Walk for a 5 min warm up
-Sprint AS FAST AS YOU CAN for 15 seconds, followed by walking for 45 secs. Do this 3-4 times and eventually add in longer & more intervals as you get better each week.
You could eventually work up to 30 sec sprints, and 30 sec walks for 6-10 intervals.
If treadmills aren’t you’re thing there are plenty of sports that will put you through high intensity cardio like cycling, rowing, kick-boxing, soccer etc.. If you hate cardio, we recommend doing something you love so you enjoy it!
Of course, after all workouts and cardio sessions remember to cool down properly, like walking for 3-5 minutes or some other low intensity activity, to give your body a chance to relax and release the lactic acid build up in the muscles. This will help with muscle recovery and growth, which is exactly what your booty building is all about!
Combine this regime with any of our meal plans or healthy macro-nutrient balanced meals and watch the results you've been hoping for come to life!
