Perform this workout twice per week allowing 3 days minimum between each butt workout.
5 mins warm-up
Part A of Butt Workout – Building And Shaping Your Butt
The aim here is to build muscle. If you have a flat butt, then building your glutes using heavier weights and less reps is really important to helping increase muscle mass.
Perform 3 sets x 8-10 reps using heavier weights for the following 3 exercises. Be careful when doing this. The resistance you use should be heavy enough that you shouldn’t be able to perform a 9th rep using correct exercise technique. Which means stopping at 8 reps – using good form for each rep is vital.
IMPORTANT: If you need to go slightly lighter (especially if you’re new to resistance training) then do so. That includes using no weights or dumbbells, if you’ve never used free weights before. Still stick with the 8 reps – just get super focused on performing the exercise correctly. Everyone has their own gauge for what’s “challenging” or considered heavier, depending on how advanced you are with resistance training. Safety and good technique should always come before increasing your weights.
Keep your movements slow and controlled. Have a 2 minute rest between each set.
3 sets x 8-10 reps: Plie Squat – use a dumbbell (as shown in the video) or if you’re more advanced and are experienced with using heavier weights, you can use a barbell across your upper traps (just below your neck / upper shoulders). Make sure you pause and squeeze your glutes at the bottom of the movement.
3 sets x 8-10 reps: Stationary Lunge – using dumbbells in either hand, or (only if you’re advanced) a barbell across your upper traps (just below your neck / upper shoulders). Focus on contracting your glutes.
3 sets x 8-10 reps: Wide Leg Deadlift – using dumbbells in each hand or a barbell. Once again focus on your glutes.
Complete part A and then continue straight onto Part B
Part B of Butt Workout – Building And Shaping Your Butt
Complete the following 2 Giant sets. Once you’re able to complete them once each with good technique, then make it your goal to be able to perform them twice. To start with perform Giant Set 1 once through. Rest / stretch, then Giant Set 2. Once you become more accustomed to this workout then perform Giant set 1 twice. Then Giant set 2 twice.
Good technique must come first. If you’re struggling after Giant set 1 and can’t do Giant set 2. Then just cool down and stretch. Next time you perform the workout do Part 1, skip Giant Set 1, and then do Giant set 2. Once your muscles start to adapt to this workout you’ll find it easier each time. Just work your way up until you can complete Part 1 and Part 2 in it’s entirety.
Use heavier weights where possible – note: safety must come first. Don’t add / extra weight at all if you can’t perform the exercise properly.
Giant Set 1
20 reps: Fitball Glute Bridge – squeeze your butt at the top of the movement
12 reps each leg: Single Leg Glute Bridge – (or advanced with toes up) – at the top of the movement, pause for a count of 2 before lowering yourself down.
10-12 reps each leg: Reaching Side Lunge
10-12 reps each leg: Alternating Lunges
15 reps: Fitball Leg Curl (slow the movement down and squeeze your glutes)
Rest for 2 minutes (depending on how fatigued your legs and glutes are). If you need to stretch your hammies and glutes then do so.
Giant Set 2
Up to 12 reps: Plyometric Jump Squat With Medicine Ball
12 reps: Single Stiff Leg Deadlift With Dumbbells
12 reps: Frog Butt Booster – squeeze at the top of the movement and hold for a count of 3 before lowering your legs down. (Make sure you continue to breath, don’t hold your breath when raising your legs)
15 reps each side: Side Lying Leg Raise
Cool down for 10 minutes