Bigger Butt Workout #: Body Weight
- Bodyweight Bulgarian Split Squat: warm up and 3 sets of 10 to 20 reps
- Bodyweight Single-Leg Deadlift: 3 sets of 10 to 20 reps
- Bodyweight Glute Bridge: 3 sets of 10 to 20 reps
This bodyweight butt workout is simple, effective, and can be done pretty much anywhere, whether youve got access to a gym or not.
It’s Booty Timeunder Tension
Your glutes are just like any other muscle group: They respond to the stress of resistance training by growing. However, to get the best growth out of your glutes, they need to be challenged by heavy weight and plenty of time under tension.
“No matter which glute exercise you’re doing, it’s important to keep constant tension on the muscle and make sure you hold the contraction at the peak of the movement,” explains Hoffmann. “Typically, I hold a contraction for 2-3 seconds.”
In other words, if you rush through the movements, you’re never going to reap the full benefits of your time in the gym. Use weight that’s challenging, and squeeze your butt through the entire movement. Take your time through each exercise. Booty building is not a race it’s a steady climb.
Your glutes are just like any other muscle group: they respond to the stress of resistance training by growing.
Your glutes are just like any other muscle group: they respond to the stress of resistance training by growing.
Lunges To Grow Your Booty
Do a variety of lunges. When your foot goes down into a lunge, you have to use your butt muscles to bring yourself back into a standing position. Don’t just bring your foot back to the other foot. That’s not working anything. What works? Doing them super slowly with many reps.
Try side lunges, lunge jumps, back lunges, back lunges into a front kick, lunges with weights, and lunges on a downward and upward incline. Do them throughout the day.
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If You Gain In The Stomach Area
If this is you, then you have to work twice as hard on your fitness regimen. Not only do you need to work out your buttocks area, you also need to include ab workouts. Why? Having a smaller mid-section is a huge factor in how large the booty looks. If you have a smaller mid-section, there will be a more definite shape change between your small waist and larger butt, and we need all the help we can get!
You also need to eat a very high-vegetable high-protein diet. Yes, you are trying to bulk the butt, but your body is probably already good at gaining weight. It’s just a matter of placement. Just like the plan above , you also need to eat super healthily, and fitness will be the main part of this plan for you.
Try To Lift More Weight In Every Workout
One of the simplest and most effective ways to get stronger is a method called double progression.
If you want a full breakdown of exactly what double progression is and how to implement it in your training, check out this podcast, but heres the long story short:
Work with a weight until you hit the top of your rep range for one set, then move up in weight.
For instance, if you squat 95 pounds for 6 reps on your first 4-to-6 rep set, you then add 5 pounds to each side of the bar for your next set.
If, on the next set, you can get at least 4 reps with 105 pounds, thats the new weight you work with until you can pull it for 6 reps, move up, and so forth.
If you get 3 or fewer reps, though, reduce the weight added by 5 pounds and see how the next set goes. If you still get 3 reps or fewer, reduce the weight to the original 6-rep load and work with that until you can do two 6-rep sets with it, and then increase the weight on the bar.
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Single Leg Hip Thrust Off A Bench
Sit on the floor leaning your back against the bench, keep your feet in front a foot apart, press your elbows against the for stability and lift one leg up in the air, this is your starting position. Next make your hips generate the thrust to lift them in the air till your body is parallel to the ground. Squeeze the glutes, now lower the hips slowly and in controlled manner to starting position. Complete the desired reps and repeat same reps with other leg.
What Is Your Goal Firming Or Adding Size To Your Glutes
If your goal is to tighten and tone your glutes, you will want to execute the exercises below without adding weights and performing each exercise with high reps.
However, if your main goal is to add size while keeping your butt round and firm, you will need to use weights and lower reps per set for each exercise.
I would suggest using both methods once per week, preferably three to four days apart, meaning two workouts per week. You can always adjust your glute building workout plan later as needed.
Let me emphasize this point again. Something you are not told on most blogs is that adding any significant amount of size to your glutes requires heavy resistance training. Therefore, I recommend using weights, resistance bands, or booty bands. Not using weights will mostly tone and shape your glutes, but only add limited size.
So, if you run into an exercise routine that guarantees bigger glutes while only using your body weight and not using weights or any other form of resistance, you are being miss-lead.
Dont get me wrong. These booty building programs will work to a degree, but at some point, your glutes will no longer feel challenged after using the same resistance day in and day out. So if and when you do hit that wall, it is time to add some resistance to your workout.
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Wait What About Training
I am glad you asked. For most ladies who want bigger, stronger glutes, weight training is super, duper important. Ideally you want to work out your lower body and complete glute building exercises 2 to 3 days a week.
I find that those who hit legs more frequently, are more likely to get faster results.
I say this because most typical body building programs only recommend hitting legs once, or perhaps twice a week and give almost no special attention to glute building exercises. Not to say that these programs do not work but if you are looking for bigger glutes then pick up a program that specifically addresses and is tailored to building glutes
Tip #: 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.
Its mostly up to you, but there are some factors that must be taken into consideration when choosing a workout plan thats good for you.
Here are a handful of variables to think about when choosing how many days youll be able to work out per week:
- Work schedule
- Lifestyle factors
- 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 Im providing focuses on 3 days per week, but can be scheduled for 4 days as well.
Its 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.
Heres a sample schedule of how a full body program would look:
3 Days Per Week:
Saturday: Full Body TrainingSunday: Off / Cardio
All workout programs and training routines have their place. Any of them can work as long as it fits your schedule and youre able to recover from them.
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What To Eat For A Bigger Booty
Whoever said carbs were bad for you obviously never thought about how essential they are for booty growth.
“The carbs, thats the important thing,” says personal trainer Austin Dotson. “For someone wanting to increase the size of their glutes, they must increase their carb intake so they can create mass.”
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Personal trainer Cashawn Sims says her favorite carb for glute growth is a sweet potato. She suggests keeping a well-balanced diet, filled with healthy fats like salmon, pistachios, peanut butter and greens like cabbage and brussels sprouts.
“You also want to drink your protein shake 30 minutes post workout it makes a huge difference when you consume your protein,” Sims says. “Eating before the gym is important as well because your workout will burn the food off, and then your post workout meal is strictly going to your booty versus trying to feed your whole body.”
Getting enough calories to sustain your muscle growth is also important, says personal trainer James Smith.
“When looking at muscle growth, the key drivers would be adequate calories and protein,” Smith says. “The quality of someone’s diet from veggies, sleep, sunlight exposure and other factors are also huge.”
Two Egg Whites A Slice Of Whole Wheat Bread With Peanut Butter And A Couple Pieces Of Fresh/dried Fruit
The egg whites are an excellent source of protein and energy. Whole wheat keeps you full longer so you can power through your mornings at work. Whole wheat is also a healthier option for your heart than white or butter breads, and adds on calories that actually work for you instead of being turned into sugars and fat, like most white flour products do. With the peanut butter spread on top of your bread, youll get a delicious dose of protein and healthy fats. According to Mens Fitness, Two tablespoons of dried cranberries or raisins have the same amount of calories as 1 cup of fresh raspberries or 1¼ cups of strawberries. Choosing dried fruit over fresh fruit will benefit your journey to a fuller bottom, but be wary if youre afraid of the higher calorie count. Use moderation!
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Master The Posterior Pelvic Tilt
When performing workouts to get a bigger butt, you should be able to feel them working If you can’t, you’ll want to get familiar with the concept of the posterior pelvic tilt and apply it to your glute exercises. “Posterior pelvic tilt is the end range glute contraction, kind of like locking out your glutes,” explains physical therapist Lauren Lobert, D.P.T., C.S.C.S., owner of APEX Physical Therapy. “This huge squeeze will put you in maximal hip extension and will ensure your glutes are working.”
According to Lobert, you want to finish any gluteus maximus exercise with a posterior pelvic tilt, which ensures you have gone through the entire range of motion in your hip and contracted your glutes. “This will maximize your glute gains, but also keep your back safe,” she adds.
Here are a few ways to find your posterior pelvic tilt:
- Lying on your back, you want to think about flattening your back into the ground,” Lobert says. “You will have to contract your lower abdominals and glutes, tucking your butt under.”
- “Think about a glass of water being on your pelvic bone as you lie flat on your back with your feet on the ground,” says Lobert. “To achieve a posterior pelvic tilt, you want to try to spill the water onto your belly.”
- Lastly, at the top of a glute bridge or hip thrust, you can think about keeping your ribs down, which will force you to tilt your pelvis, Lobert says. In the correct position, your hips and ribs will be angled toward each other.
If You Already Gain Weight Easily In The Butt
Although I will be recommending some general exercises in the next portion, keep these guidelines in mind when planning your strategy:
If you already gain weight quickly in the buttocks, then that area probably need some major toning. For you, cardio will be mixed in with strength training. You will also be eating the leanest diet to really tone and perk up your butt.
All the food you are eating is already going to go to your butt. So what you need to do is eat a lot of extremely healthy foods. Consume whole grains, vegetables, and fruits. If you’re not looking to lose weight, you can be easier on yourself overall, but either way, you should make sure you’re eating throughout the day. Ideally, you want to eat seven small meals of different foods. If you want to lose weight in addition to perking up the butt, you’ll have to stick to a really high-vegetable, high-lean-protein diet. Focus on eating turkey, chicken , lean pork, tofu, seafood, fish, etc. with lots of vegetables.
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A round booty is on-trend, and it doesn’t look like it’s going anywhere! If your pancake butt has you feeling out of the loop, it’s time to put your glutes to work.
Ashley Hoffmann is a Neon-sponsored athlete, WBFF pro, and proud owner of one of the best butts in the industry. She’s put in the time and knows just the formula to help you build your own pair of gorgeous glutes.
So stop wishing for a better butt and start working toward building it. Follow Hoffman’s tips and incorporate her glute workout into your regimen, and your milkshake will bring everybody to the yard.
Protein Is Key For Muscle Growth
Its true: if you want to build muscles, you have to eat enough high-protein foods. However, the amount of protein that our body needs for muscle growth is usually overestimated.
You dont have to get protein from animal products there are also plenty of plant protein options. Plant-based protein foods contain unsaturated fatty acids, which means you should eat more of them.
Good protein sources:
You can indeed build muscle on a vegan diet and improve your performance.
When you eat high-protein foods, make sure you eat a variety of foods. This way youll be sure to supply your body with all the important amino acids.
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Ok Take A Deep Breath
I realize this is a troubled, stressful, and confusing conversation.
There are many conflicting perspectives on nutrition in the world today, and it seems many people on social media are angry and politicized.
I believe the reason for this is that many of us feel we have been purposefully long-deceived about food, and some of us have paid a price for it with our health by eating a toxic food supply for years.
…And unfortunately there is an amount of truth to that.
Its a reasonable cause for anger, but none of us are changing anyone’s mind or improving one-another’s health through chastising, insults, and judgment Which are all too frequent when hiding behind a mobile keyboard.
That said, you can trust me not to force my observations, preferences, or beliefs on you, because Im not cashing checks by selling you food.
I’m uninvested in how you decide to eat aside from the hope that you eat in a way that will get you effective and encouraging results from your training and hopefully if you do you’ll tell someone about me and they’ll consume my content and improve their life, too.
I suffered some very humbling health problems just a few years ago relating to food that have taught me the importance of gentleness when it comes to speaking or influencing people on sensitive topics like this one.
My intent is to keep this as brief as possible, flexible, and informative.
