Best Butt Workouts for Women - Free Printable 12 Week Butt Workout Plan

Best Butt Exercises for Women
Best Butt Exercises for Women

Best Butt Workouts for Women

In my previous article “Big Butt Exercises – Top 8 Workouts to get a Round Butt” I share with you various exercises I believe to be the best butt exercises for developing your butt in a short amount of time. In addition I explained how protein intake is just as important as the workout itself when it comes to building a bigger butt. Even the best butt exercises for women will not do much for you without the necessary protein to build on. If you have not yet read the original article, please do so now by visiting “Big Butt Exercises – Top 8 Workouts to get a Round Butt”. Then come back and print off your best butt workouts for women exercise plan to log your progress for the next 12 weeks.

I have discovered through polling my readers that over 80 percent are in fact female. And since my article covers a butt workout routine for both men and women, I thought it would be necessary to separate the two, as the anatomy of the female glutes is obviously much different than the male glutes. Cable kickbacks and plié squats are probably not something you would see a guy performing at the gym. And certain exercises such a narrow leg presses to work the outer sweep of your butt to get that added roundness on each side is not something a guy would be aiming for in his workout. For that reason I have created two workout plans. One best butt exercise plan for men, and one best butt exercise plan for women.

Butt Exercises for Women - 12 Week Butt Workout Routine

The following butt workout routine was specifically designed for women. This routine is very affective in building big round glutes and can be printed for your personal use. You have the option of either printing this webpage, or printing a much better version by printing this log in PDF form. See links below.

Best Glutes Workout Routine
Best Glutes Workout Routine

This 12 week butt workout routine is divided into three segments. Each segment is four weeks, and each week will consist of two workouts. For example, your first workout could be on Monday, and your second big butt exercise routine could be on Thursday. I always recommend leaving at least a 3 day rest period between workouts for recovery purposes. Notice that the first workout is performed with heavier weights and low repetitions, and the second workout for that week is performed with lighter weights and more reps. This makes sure you hit all muscle fibers and keeps the muscles confused and under stress for continued growth. For even more added stress and confusion, I have also changed this butt workout routine somewhat each four weeks. Try to increase weight intensity or repetitions each week or every other week. This will also insure added stress and thus added growth. You can keep track of your progress by writing in the number of sets you performed by the number of reps performed and the amount of weight you used in each column. This will help you follow your progress and keep track of your goals. It is not important that you complete the exact amount of sets and reps I have listed below, but rather that you make progress with each and every workout.

Do you workout at home or at a gym.

  • Home
  • Gym
  • Neither..yet.
See results without voting

Please watch the workout video below for some added motivation and tips on how to perform the movements to many of the best butt exercises I have listed. Always make sure to use strict form. If your form is off and you are bouncing weights, by all means lower the amount of weight you are using. If you have any questions, please feel free to ask. Good luck and much success.


Best Butt Exercises for Women Workout Logs to Download for the Home & Gym

To download your free 12 Week Butt Workouts for Women, make sure to click the link above. This workout routine is for a 3 month period, which can be repeated when completed. There is a Home Workout Plan and a Gym Workout Plan. You now also have the option to download not only a PDF version, but also a Word DOC version. We have also added a modified version of each for better viewing on your smartphone.

These downloads are free. There is no email or other information to submit. You simply click and download, anytime.

Snapshots of Butt Workout Plans

Below you will see some examples of the butt workout routine. Should you not be able to download, there is a routine included in this article, though I highly recommend the downloads.

Best Butt Exercises for Women Workout Routine Log to Download and Print - Version 1

PDF Version 1: Best Butt Workouts for Women Log


Best Butt Exercises for Women Workout Routine Log to Download and Print - Version 2

PDF Version 2: Best Butt Workouts for Women Log



Best Butt Exercises for Women Workout Logs to Download for at Home

Best Butt Exercises for Women Workout Routine Log to Download and Print - Home Version 1

PDF Home Version 1: Best Butt Workouts for Women Log


Best Butt Exercises for Women Workout Routine Log to Download and Print - Home Version 2

PDF Home Version 2: Best Butt Workouts for Women Log



Best Butt Workouts for Women Motivational Video

This butt workout for women motivational video by Amanda Latona demonstrates how her butt workout routine has helped her in her career as a Pro Bikini Model. This video is very motivational and inspirational for all women seeking the perfect glutes.

Do you think Men should also do more Butt Exercises?

  • Yes
  • No
See results without voting

Best Butt Exercises for Women Identifier

*Use the heaviest weights possible to complete each exercise. Take a one minute rest between sets. Go deep!
*Use the heaviest weights possible to complete each exercise. Take a one minute rest between sets. Go deep!

Best Butt Workouts for Women - Week 1-4

Exercise
1st Butt Workout Routine: heavy, low reps, 3 sets x 6-8 reps, weight
2ndButt Workout Routine: light, high reps, 3 sets x 10-15 reps, weight
Week 1
 
 
Squats - wide stance
 
 
Forward Lunges
 
 
Deadlifts
 
 
Cable Kickbacks
 
 
Leg Press - narrow
 
 
Week 2
 
 
Squats - wide stance
 
 
Forward Lunges
 
 
Deadlifts
 
 
Cable Kickbacks
 
 
Leg Press - narrow
 
 
Week 3
 
 
Squats - wide stance
 
 
Forward Lunges
 
 
Deadlifts
 
 
Cable Kickbacks
 
 
Leg Press - narrow
 
 
Week 4
 
 
Squats - wide stance
 
 
Forward Lunges
 
 
Deadlifts
 
 
Cable Kickbacks
 
 
Leg Press - narrow
 
 

Best Butt Workouts for Women - Week 5-8

Exercise
1st Butt Workout Routine: heavy, low reps, 3 sets x 6-8 reps, weight
2nd Butt Workout Routine: light, high reps, 3 sets x 10-15 reps, weight
Week 5
 
 
Squats - wide stance
 
 
Walking Lunges
 
 
Deadlifts
 
 
Cable Kickbacks
 
 
Week 6
 
 
Squats - wide stance
 
 
Walking Lunges
 
 
Deadlifts
 
 
Cable Kickbacks
 
 
Week 7
 
 
Squats - wide stance
 
 
Walking Lunges
 
 
Deadlifts
 
 
Cable Kickbacks
 
 
Week 8
 
 
Squats - wide stance
 
 
Walking Lunges
 
 
Deadlifts
 
 
Cable Kickbacks
 
 

Best Butt Workouts for Women - Week 9-12

Exercise
1st Butt Workout Routine: heavy, low reps, 3 sets x 6-8 reps, weight
2nd Butt Workout Routine: light, high reps, 3 sets x 10-15 reps, weight
Week 9
 
 
Squats – wide stance
 
 
Forward Lunges
 
 
Plie Squats
 
 
Step-Ups
 
 
Leg Press - narrow
 
 
Week 10
 
 
Squats – wide stance
 
 
Forward Lunges
 
 
Plie Squats
 
 
Step-Ups
 
 
Leg Press - narrow
 
 
Week 11
 
 
Squats – wide stance
 
 
Forward Lunges
 
 
Plie Squats
 
 
Strep-Ups
 
 
Leg Press - narrow
 
 
Week 12
 
 
Squats – wide stance
 
 
Forward Lunges
 
 
Plie Squats
 
 
Step-Ups
 
 
Leg Press - narrow
 
 
*Use the heaviest weights possible to complete each exercise. Take a one minute rest between sets. Go deep!

Bonus Glute Stretching Routine

The best butt workouts for women when done properly can be extremely intense and very grueling to say the least. Very hard work no doubt about it. And if you’ve pushed yourself hard, you will finish your workout with very tight and extremely pumped glutes without question. After a tough butt workout routine, it may be helpful to perform some butt stretching exercises. The benefits of stretching are numerous and include increased blood flow to muscle tissue resulting in even more muscle growth and toning, decreased muscle soreness, and help prevent any lower back pain caused by tight glutes. The following are some of my favorite glute stretching exercises to incorporate into your post butt workout routine. Perform each exercise carefully and hold for 30 seconds in the stretched position for both sides. You only need to perform three of the exercises below.

Click thumbnail to view full-size
Lying Glute StretchPigeon Glute StretchPretzel Glute StretchSeated Glute StretchStanding Glute Stretch
Lying Glute Stretch
Lying Glute Stretch
Pigeon Glute Stretch
Pigeon Glute Stretch
Pretzel Glute Stretch
Pretzel Glute Stretch
Seated Glute Stretch
Seated Glute Stretch
Standing Glute Stretch
Standing Glute Stretch

Conclusion

If you have the drive, persistence, dedication and motivation to build a big solid round booty, this butt workout routine with the best butt workouts for women will give you guaranteed results. Butt exercises are not easy and it takes hard work. So put those little pink dumbbells aside and grab some real weights and put some back into it!


© Copyright 2013 Mark LaRue All Rights Reserved

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Comments 90 comments

FitStyle 2 months ago from Philadelphia, PA

This is a great workout plan. I will def try this out.

Thanks


Elliot Chudleigh profile image

Elliot Chudleigh 2 months ago from Southampton, England

This is a great read. Good job, I like the consistency in the workouts, too many trainers now days feel they need to give a new exercise for every week.

Consistency is key. I look forward to reading more.


Linda Robinson60 profile image

Linda Robinson60 12 months ago from Cicero, New York

Hi John so nice meeting you and excellent hub, so detailed and so well explained and tons of outstanding information and instructions for those hard to tone areas. I look forward to reading all your information hubs. Linda


maalarue profile image

maalarue 15 months ago from Texas Author

Hello @S. Thanks for a great question. I see you are working out hard and that is good to hear. Adding my butt workout program will definitely be tuff, but you can add it to your routine as you described. Just make sure to get enough sleep and to eat enough, especially protein. Good luck. Your a tuff one for sure.


15 months ago

Hi Maalarue, thanks for this guide! I generally work out at home, and I have a question.

I am currently following Kayla Itsines' 12-week strength training program which is three times a week, as follows: Legs & Cardio, Slow Cardio Day, Arms & Abs, Slow Cardio Day, Full body, Slow Cardio Day. On the in-between days can I do this program along with slow cardio (about 30 minutes)? I'd like to get my butt back, and Kayla's program (i feel) doesn't focus too much on glutes. Many thanks!


qcethe 17 months ago

Good weekly plan, I like it


Brianna 19 months ago

I read through the comments and the site twice and just looking to confirm that ALL of the listed exercises are performed twice per week. In other words week one, exercise one consists of heavy weight of squats, forward lunges, dead lifts, cable kick backs and leg press all done 3 sets 6-8 reps. I am not confident I can do all 5 different exercises on one day with heavy weight but I'd like to try if that's what the program calls for. Thanks for your clarification! :)


maalarue profile image

maalarue 19 months ago from Texas Author

Hello Larisa. Glad i could help with the workout plan. A meal plan would be rather lengthy to type up here, but just keep it basic and simple. Eat your carbs in morning and after your workout and eat clean throughout the day. Make sure to get your healthy fats (omegas) like in avacados, and most of all get plenty of protein to make those glutes grow. I eat a lot of chicken, eggs, and fish. Try for at least 1 to 1.5 grams of protein per day per pound of body weight. So if you weigh 120, then try for 120 to 180 grams of protein.

As for supplementation, I don't waste too much money and stick with just the whey protein, which I take first thing in the morning and right after my workout. And secondly, casein protein before bed to keep my muscles supplied with protein while I sleep. Otherwise, I take a good multivitamin in the morning, B-Complex, and fish oil.

I hope this helps, and thanks for dropping in.


Larisa 19 months ago

Hi! Great routine! Ive already been doing most of this for a few months but I thought it would be great to organize it all better so thanks! I was wondering if you could recommend a meal and supplement plan to go along with this?

Thank again!


maalarue profile image

maalarue 20 months ago from Texas Author

Hello Shelby. Simply, keep doing what you doing...exercise and eat healthy.


Shelby 20 months ago

What would I do for upkeep after I finish the 12 weeks?


maalarue profile image

maalarue 20 months ago from Texas Author

Hello Nati. You could do these without weights until you wrist heals. Unfortunately, without the added weights your results will be minimal for adding size.


maalarue profile image

maalarue 20 months ago from Texas Author

Hello Ana. I always suggest getting your diet out of the way before starting this routine. Eating more protein rich lean foods will not pack on unwanted fat. Just don't start drinking tons of protein drinks. If you stick to a healthy meal plan and eat lean chicken, fish, egg whites, turkey, etc., then you don't need to worry about gaining unnecessary fat.


Nati 20 months ago

Hello! Unfortunately i broke my wrist a couple of days ago and i can't lift any weights on my right side... Is there any way i can do these workouts without the weights?


Ana 20 months ago

I've been dieting and lost 15lbs but of course my booty was the 1st thing to get smaller... Your article is very helpful but I'm wondering if I increase my protein intake will that make me gain weight... I would like to keep stomach small and butt big.. Advice???


maalarue profile image

maalarue 22 months ago from Texas Author

Hello vany, I would suggest cardio anytime except on leg day. As for a meal and supplement plan; keep your protein intake high and eat clean healthy foods. You can take a protein powder and some BCAAs before and after your workout. Thanks for stopping by.


vany 22 months ago

Can you add a supplement schedule and meal plan to follow?


vany 22 months ago

How much cardio should be performed? Is it ok to do cardio before and after leg day?


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Rachel, thanks for stopping by and I'm glad you like the butt workout routine. I would strongly suggest using heavier weights. You can try your 10 lb dumbbells first to see if the intensity is high enough. If you can finish a set with ease, then obviously the weight is too light. Heavier and less reps is better than too light and more reps for building bigger glutes.


Rachel 2 years ago

Maalarue - I have been looking for an excersice routine like this so I am so glad that I found this! Thank you! I have a few questions...because I do not regularly excersice...I have a small build and a small buttocks to go with it lol. I will be doing these excercises at home, but right now the only weights I have are 10lbs...will these help with me just starting out? I don't want to start with the wrong size weights. Thanks!


Hezekiah profile image

Hezekiah 2 years ago from Japan

Too many women don't understand that it's the muscle that defines the butt shape.


maalarue profile image

maalarue 2 years ago from Texas Author

Hi Melissa, if you stick to the program and work out hard and stay dedicated you should see results in about 3 months. Thanks for your question.


Melissa 2 years ago

How long did it take you to see a change?

Average like if I start today...will I see a change in 6 weeks?


fitnessengineers profile image

fitnessengineers 2 years ago from New York, New York

Great routines!


sweetpikez profile image

sweetpikez 2 years ago

This is very informative. I'll share this to my boyfriend too.This is best for men and women.Thanks for sharing this.Thumbs up!


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Misha. As with any muscle group, once you stop using it muscle atrophy will kick in. So if you stop working out your butt muscles, they will eventually start to decrease in size. I would suggest after reaching your goal, that you continue to work out your butt muscles, just not as intensely as before.


Misha 2 years ago

Also Once you reach your desired goal do you have to continue to do these exercises in order to keep the shape of the butt or will it make the butt shape bigger or tighter?

Thanks!

Misha


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Jennette. I’m so glad to hear you are opting for the butt workout and not the injections. Very wise decision. If you are looking to lose extra weight around your midsection, there are no special techniques. Doing abdominal exercises alone will not do the trick since you cannot spot reduce fat. Unfortunately it is mostly your diet that will take off that weight. I would recommend a good healthy diet (no sugar, no starchy foods, no alcohol or junk food); and drink lots of water. That combined with physical activity and you’re on your way. Unfortunately it does take time, dedication and hard work. If it were easy, we’d all be walking around like super models. Motivation is key.

Otherwise, stick with the butt exercise routine and in 3 to 6 months of hard work, you should not only see some extra booty, but also a leaner physique. Good luck and thanks for dropping by.


Jennette 2 years ago

I love this work out plan. I have little to no booty in my opinion and I was really thinking about getting the injections to make it grow. Im going to do this work out instead. Currently I have been working on getting rid of my stomach, after 3 c-sections its just not a pretty sight anymore. Is there any techniques for getting rid of my "kangaroo pouch" ? Thanks again for the booty workouts :)


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Marjan, these butt exercises will not cause you to lose size anywhere else. They are meant to add size to your butt only. Otherwise, if you're afraid of losing body fat, then just increase your calorie intake.

As for abs, your basic exercises such as situps, crunches, and leg lifts are the best in my opinion.


Marjan 2 years ago

Hi again :)

thanks for your useful answers to my questions. if i do excersse on my butt, would it affect on other body parts generally? i mean i don't want other part to loose volume because of exercise. if not, is it ok to do exercise just on butt to get successfullness.

and another questions, would you please tell us about belly excersise too? it would be really gr8


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Christy20 and welcome back.

I usually eat about one cup of 2% cottage cheese with some applesauce. The cottage cheese is already a slow release protein source but adding apple sauce will slow it down even more due to the pectin in it.

You'll know if you're using heavy enough weights if you can not do more reps than you should perform for that specific exercise. If you can do more, then you probably need to add more weight. But it sounds like you're doing good.

Your 100 grams of protein should be sufficient. Doing cardio and being on a diet can be a bit tricky. My tips would be to get your carbs in after your butt workout; you must replenish glucose levels in your muscle tissue (glutes) and have a protein shake after your workout. Also make sure to hit those glutes hard with heavy weights and strict form and go deep. Sorry, but I can't stress that enough.

Walking lunges are my fav, and with heavy weights. Performing these with wide steps will insure correct form and that you are targeting your butt muscles and not your legs. Never let your knee go out further than your toes at the bottom of this exercise.

Hope this helps. Good to hear from you again.


Christy20 2 years ago

Thanks for for the quick response !

I definitely will try the cottage cheese before bed(how much do you recommend eating)

My max heavy weights aren't very heavy lol yesterday I did 45 for the cable kickbacks and ten for leg presses. But I have increased my weight since the first week. Is that enough to add growth to the butt?

I am also trying to lose 5 llbs so I eat a low calorie diet & I eat about 100 grams of protein a day . My butt is already round due to genetics, but NOT from muscle so I've been doing these exercises while I lose weight (I do cardio 4x a week)in order not to lose my butt & build a bigger one

Will I still be able to get results even though I'm trying to lose weight? Any other tips would be very helpful. Thank you!


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Christy20, first of all congratulations. You are doing everything right. Soreness does not equate to muscle growth. In other words, you do not have to be sore every time in order for your muscles to grow, and you will not automatically grow just because you are sore. If that were true, I would have halves the size of bowling balls. Lol!

Make sure you are using your max on heavy days. If you can do more than 8-10 reps, it's time to get heavier. Heavy weights is going to activate growth. And make sure to get all the protein you need and maybe add some BCAAs. It usually takes up to 3 months to see results, but you should already be feeling the difference. Go deep and go heavy. Keep up the good work and feel free to ask more questions any time. Just a quick tip...have some cottage cheese before bed; it is a slow release protein (caesine) that will continue feeding your butt muscles while you are sleeping.


Christy20 2 years ago

Hi, thanks for a great article. I'm on week 3 and just completed day 1 yesterday. I was wondering when will I see results for a bigger butt? & my butt and leg muscles have been sore the first two weeks but now they don't get sore anymore does that mean the muscles aren't growing? I've been lifting heavier with less reps the 1st day and lower with more reps on the 2nd. Thanks !


maalarue profile image

maalarue 2 years ago from Texas Author

Hello @Hezekiah, and thanks for stopping buy. In case you missed it, I also have a Hub on butt exercises for men. So no excuses, get on the bandwagon, share this with your wife and the both of you can workout glutes together. Have a great weekend.


Hezekiah profile image

Hezekiah 2 years ago from Japan

I'm a man but thanks for sharing, may need to talk to the wifey about this. Decent muscle in the butt area is very important in my opinion.


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Ana,

These 2 routines are done on separate days. For example, the first on a Monday and the second on a Thursday; heavy on Monday and lighter on Thursday. This makes sure you hit all muscle fibers and keeps the muscles confused and under stress for continued growth. Hope this helps and thanks for dropping by.


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Raluca,

In order to not overtrain your legs or glutes, I would suggest doing legs and glutes on the same day. Most quad exercises involve using glutes to some extent. The only difference in the exercises I suggest for bigger glutes is that they are more concentrated on the butt muscles. Even many of these glute exercises will use quad muscles. So in short, yes, do them on the same day. Thanks for your comment.


ana 2 years ago

Hi I looked at the program you have the 1st routine and the 2nd routine which is lighter weight. Is the lighter weight done on the same day at the heavy weight or is this designed for twice a week one day heavy two days later light weight?


Raluca 2 years ago

Hello! Please tell me if I can do this butt exercise in my legs day or I need a day only for it.

Thank you


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Marjan, as for protein recipes and shakes, I do have an article where I mention the protein powder I use and when to use them. I know not all protein powder is great tasting, so you may have to experiment. I also have an article on an oatmeal recipe that is very high in protein and love eating each morning. Otherwise I don't really have any other protein recipes. I mostly stick to plain chicken, fish, turkey and eggs.

As far as equipment you could use at home, I have looked into that and found some pretty interesting finds. Just do a search on the internet or Amazon. I still believe, especially for home, that heavy dumbbells and lunges are the best for adding size to your butt muscles. I hope this helps and thanks for your questions.


Marjan 2 years ago

hey Maalarue and thanks for such great exc. !

i don't know if it's ok to ask you to give us some recipe about protein intake or protein shake_i've searched on internet but i know that your experience may help more. and another question, it would be really gr8 if you suggest us some alternatives of equipment at home, because i do not decide to go to gym, then it would be helpful. thanks in advances!


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Zoya, thanks for the compliment and for your question. I personally only recommend taking a whey protein shake before and after your workout. I also suggest drinking a carb drink such as apple juice or orange juice with your whey protein shake post workout to help absorb the protein into your muscle tissue. Otherwise, I would suggest one more casein protein shake an hour before bed to keep the protein supply going. Other than that, eat plenty of protein foods such as eggs, chicken, turkey, oatmeal, beans, fish, cottage cheese, etc. Good luck.


Zoya 2 years ago

Thank you for such a wonderful post. I have one question: how many times a day do you recommend protein shakes? And should it be taken before workout or after workout or both before and after?


maalarue profile image

maalarue 2 years ago from Texas Author

Hello destiny, yes unfortunately when going on a diet we tend to lose weight everywhere - no way around that. So losing weight in the butt area is not uncommon. With hard work and dedication you can get your butt back and then some in about 3 months. Just make sure you are using heavier weights, go deep in your exercises, and wide strides on your lunges. And of course push yourself. Legs will probably be your hardest workout. Good luck and thanks for a great question.


destiny 2 years ago

Hello i really want a big butt i have lost a lot of weight now it looks like i have no but. How long does it take for these workouts to show progress n thank u for ur help


maalarue profile image

maalarue 2 years ago from Texas Author

Torrs13, unfortunately I can not recommend a specific weight amount as everyone is different. As I mention in the article, use the heaviest weights possible to complete each exercise. If the exercise requires a set of 6-8 reps and you use a weight that you could have completed 12-15 reps with, then the weight is too light and you need to increase your weight. Also make sure the weight is not too heavy. If it is too heavy and you lose your form, lower the weight to avoid injury.


Torrs13 profile image

Torrs13 2 years ago from California

Thanks for this great information! I workout consistently but I haven't been adding any weights to my exercises. I wanted to start by just getting back into shape first before I added any extra pounds. I'm thinking that now may be the time to start! Do you have any suggestions for what weight of dumbbells to use initially? I am pretty small in stature but I do have muscle.


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Ann,

Great question. Doing the exercises every day would be counter productive and could even cause your butt to shrink rather than grow. Your glutes are big muscles and need adequate recovery time; at least 2-3 days. Over training could also result in injury. Make sure you get the recovery time necessary, and also make sure to get plenty of protein for your glutes to grow on. Thanks for visiting.


Ann 2 years ago

Would it be bad if I did the exercises everyday?


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Jessica,

Even though these exercises mostly target your glutes, they will indeed also work your quads and hamstrings. The easiest way to find out which exercises hit which muscles is to feel where you are sore after a intense workout. Most people feel soreness one to two days after a intense workout. Give it a try, and thanks for stopping by.


Jessica 2 years ago

Hi,

My I want my but bigger but also make my quads and hamstrings bigger, is these exercise right for me?

Thank you


lilmissmontana profile image

lilmissmontana 2 years ago from Montana

Thank you for this! I will definitely be printing this out and adding it in to my other routines. I swear I have done more squats trying to get a round booty than I have taken steps in my entire life. This is great and I will be back to see what else you have as I am always looking for something new. Voted up!


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Samja, unfortunately when dieting and losing weight, we do lose body fat everywhere and not just in certain areas. This program will definitely help you replace the size you lost by adding muscle where you lost fat. Thanks for dropping by and good luck.


samj 2 years ago

Hello,

I've always had a big butt thanks to my mother's genes; however, in the last 4 months I've lost about 15 pounds. The problem is, I lost most of my butt and now have a complex. Can I do anything to gain it back? Would these exercises work for me?


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Denise. 20kg is not enough to add size. Always try to use a weight that will not allow you to do more than 10-12 reps per set. If you can do more, then your weights are too light. Lighter weights will help you tone and lose weight, but not necessarily add size. Thanks for your question.


Denise 2 years ago

If you want to grow a butt like in the first picture i mean tho.


Denise 2 years ago

What if you can do more then 3x 6-8 reps? Is 20 kg enough to work with?


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Ekta,

You should continue your protein intake every day. Your muscles continue to grow on your off days and need the protein to grow. If your a vegetarian then protein shakes may be needed to get enough protein, but also try to get your protein naturally through food.


Ekta 2 years ago

Do I take the excess proteins only on the days of this workout i.e. twice a week or on all days of the week? Are protein shakes enough for a vegetarian diet along with few pulses and milk protein? I don't have eggs too.


maalarue profile image

maalarue 2 years ago from Texas Author

Hello erf,

Many of the exercises here already hit your quads, but if you want to target your leg muscle more then I suggest doing squats but with your legs positioned closer together.

Adding size to your calves may be more difficult depending on your genetics. Try seated and standing calve raises. You may want to start light and work you way up. What's important is that you go all the way down for a deep stretch but then also go as far up as possible and maybe hold for a 2 count to get that crunch in the top ball portion of you calf. Once you get used to that squeeze at the top of the movement, you can go heavier. Most people do these exercises incorrectly by not squeezing at the top, in which case they are only stressing the muscle at the bottom of the calf closest to the ankle. We don't want big ankles, we want bigger shapely calves. I hope this helps, and thanks for stopping by.


erf 2 years ago

What additional exercises can i do to also make my legs and calves bigger?


maalarue profile image

maalarue 2 years ago from Texas Author

Hello Emma,

These exercises do not specifically target your leg muscles. So, to answer your question, no you will not get bulky muscular legs. If anything, it will trim them down a bit. I would add cardio on your off days, such as running or interval sprints to trim and tone your legs. Thanks for you question.


Emma 2 years ago

I want to build a bigger and rounder butt, but want to have slimmer legs. Will these exercises causes me to have bulky or muscular legs?


maalarue profile image

maalarue 3 years ago from Texas Author

Hello Nikki and thanks for your inquiry. By deadlift I mean stiff legged with a slight bend in the knee - never lock out your knees. This exercise works your lower glutes and hamstrings to give you that smooth transition between your hamstrings and glutes. It makes no difference whether you use dumbbells or barbells as long as the weight is heavy enough to complete your set.


Nikki 3 years ago

Hi! My question is regarding the deadlifts. As a woman (not sure that maters), what form do you suggest I use? Straight-back stiff-leg, traditional deadlift, sumo? Should I be using a barbell or dumbbells? Thanks in adavnce for your help. This looks like a great routine. Can't wait to get started!


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maalarue 3 years ago from Texas Author

Hi Tessa, and thanks for your question. Always try to use the maximum amount of weight possible for the set you are performing. If for example your set is 10-15 reps, and you can do 20 or more reps, then you would need to increase your weight. And if you can not at least perform 10 reps then you would drop the amount of weight. I hope this helps.


Tessa 3 years ago

Hi,

I want to build some butt, but i don't really know how much weight i should pick for the workouts? I don't know what is enough?


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maalarue 3 years ago from Texas Author

Hi ana, and thanks for your question. Always try to use the maximum amount of weight possible for the set you are performing. If for example your set is 10-15 reps, and you can do 20 or more reps, then you would need to increase your weight. And if you can not at least perform 10 reps then you would drop the amount of weight. I hope this helps.


ana 3 years ago

Hi..... Can you tell me exactly how much weight should i be using with this workout ib Weigh 156 lbs


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maalarue 3 years ago from Texas Author

Hello nursema. Our objective is to get a firm round sexy butt. More of a round butt or bubble shaped athletic look. So for those who have a small butt, they will be adding size and firmness. For those who have a bigger butt due to body fat, these exercises would trim some of that body fat, but also add firmness and better contour by adding muscle.


nursema 3 years ago

Will this make my butt bigger? And don't make it smaller with burning the fat ?


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maalarue 3 years ago from Texas Author

Hi Carol and thanks for your question. Always to try to use the maximum amount of weight possible for the set you are performing. If for example your set is 10-15 reps, and you could do 20 or more reps, then you would need to increase your weight. And if you can not at least perform 10 reps then you would drop the amount of weight. I hope this helps.


Carol 3 years ago

Hi, thank you so much for the workout plan, I have a question, if I'm a beginner how much weight should I start with, thanks so much again I really appreciate it.


maalarue profile image

maalarue 3 years ago from Texas Author

Following this butt exercise routine, I would suggest 1-2 times per week. For most 1 time per week will be enough, but if you are hardcore, 2 times will also work. Your muscles typically need 2-3 days to recuperate (heal, grow). I do not suggest cardio the same day as your glute exercises. Your upper body routines and cardio should be performed on any days other than your glute workout day (2 times per week). Thanks for you awesome question.


Sassy50 3 years ago

How would you balance this workout with also working the upper body? How many days a week should I work the glutes? Should I do cardio and upper body? Thanks for the awesome presentation of information!


maalarue profile image

maalarue 3 years ago from Texas Author

Thank you rebthomas. I'm glad you enjoyed it.


rebthomas profile image

rebthomas 3 years ago from Westerville Ohio

awesome read!


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maalarue 3 years ago from Texas Author

Hello msque,

definitely avoid cardio on your butt exercise day. Your goal is to add size to your glutes. You will need all the energy you can get to do glutes at maximum intensity. These exercises you are performing are working very large muscles which will need plenty of rest and protein to grow. If you absolutely must do cardio on the same day, I would suggest morning time and butt in the afternoon or evening.


msque 3 years ago

Should I avoid cardio on the days that I do these exercises?


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vibesites 3 years ago from United States

I need to develop my butt to give some shape to my body... thanks for your suggestions! I will have those files downloaded and printed. Up and useful. :)


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weightlossgossips 3 years ago from Singapore

This is seriously an awesome article I have ever came across. Thank you for your informational tips.


maalarue profile image

maalarue 3 years ago from Texas Author

Yes, these butt exercises and workout plan are definitely for adding size. Make sure to get your protein before and after your workouts and don't go on any crash diets or high cardio workouts during this time. Thanks for your question.


Erinn 3 years ago

Will the 12 week program make my butt bigger? And not just tighter andrtoned


Gosko 3 years ago

Lol, what a coincidence!!! And yeahhh, that sounds wonderful! You have made my day :D

Thank you so much for the fast response! And thank you so much for doing all of this! I will defintily try out your workout!!! And I will check your hubpage frequently! Can't wait to start your program :)


maalarue profile image

maalarue 3 years ago from Texas Author

Hello Gosko,

It's funny you ask, because I have been thinking of making a butt exercise workout routine for at home. You must have been reading my mind. Lol! I actually started off working out my buttocks at home and got great results. I performed many of the exercises I outlined in my article with dumbbells and kettleballs. I got the most results from doing forward and walking lunges, but bulgarian split squats and plie squats are also great. I will definitely put together a workout routine for at home exercises in the near future. Thanks so much for your question, and good luck.


Gosko 3 years ago

I have a question.

Is it possible for a woman like me to do a home workout. I simply don't have the money at all for going to a gym at this moment :'( I really would love to do all these workouts and I would love to get a bigger and rounder butt! :D

Thank you so much in advance!


maalarue profile image

maalarue 3 years ago from Texas Author

Your very welcome Astlyr. Yes, they really do work if you stick with it. I am well over 40 and can honestly say my buttocks fills my jeans nicely. Better now than even back when I was in my 20's. My wife will testify to that. I will try to add more exercises in the future. Thanks again.


Astlyr 3 years ago

Iv'e been doing some of these exercises for a long time, they really work, tanks!

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