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

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.