Top Workout Plan for Women to Build Huge Glutes
Glute Workout Plan 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.
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 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.
Workout Plan for Huge Glutes
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.
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.
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
- Bigger Butt Workouts for Home and Gym | Fitness Mastered
Download your Free Bigger Butt Workouts for women. Most effective big butt workout routine for big results. For Home and 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.
Glute Workout 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?
Glute Exercise Chart
Glute 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
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Week 1
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Squats - wide stance
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Forward Lunges
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Deadlifts
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Cable Kickbacks
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Leg Press - narrow
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Week 2
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Squats - wide stance
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Forward Lunges
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Deadlifts
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Cable Kickbacks
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Leg Press - narrow
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Week 3
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Squats - wide stance
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Forward Lunges
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Deadlifts
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Cable Kickbacks
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Leg Press - narrow
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Week 4
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Squats - wide stance
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Forward Lunges
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Deadlifts
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Cable Kickbacks
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Leg Press - narrow
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Glute 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
|
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Week 5
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Squats - wide stance
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Walking Lunges
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Deadlifts
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Cable Kickbacks
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Week 6
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Squats - wide stance
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Walking Lunges
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Deadlifts
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Cable Kickbacks
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Week 7
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Squats - wide stance
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Walking Lunges
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Deadlifts
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Cable Kickbacks
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Week 8
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Squats - wide stance
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Walking Lunges
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Deadlifts
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Cable Kickbacks
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Glute 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
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Squats – wide stance
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Forward Lunges
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Plie Squats
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Step-Ups
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Leg Press - narrow
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Week 10
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Squats – wide stance
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Forward Lunges
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Plie Squats
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Step-Ups
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Leg Press - narrow
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Week 11
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Squats – wide stance
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Forward Lunges
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Plie Squats
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Strep-Ups
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Leg Press - narrow
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Week 12
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Squats – wide stance
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Forward Lunges
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Plie Squats
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Step-Ups
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Leg Press - narrow
|
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
© 2013 John Mark
Popular
Comments
Very nice article. Thank you for providing both gym and home workouts! I usually feel that trainers discard home workouts from the start.
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.
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
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!
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! :)
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!
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What would I do for upkeep after I finish the 12 weeks?
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?
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???
Can you add a supplement schedule and meal plan to follow?
How much cardio should be performed? Is it ok to do cardio before and after leg day?
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!
Too many women don't understand that it's the muscle that defines the butt shape.
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How long did it take you to see a change?
Average like if I start today...will I see a change in 6 weeks?
Great routines!
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!
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
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 :)
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
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!
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 !
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.
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?
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
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!
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?
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
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.
Would it be bad if I did the exercises everyday?
Hi,
My I want my but bigger but also make my quads and hamstrings bigger, is these exercise right for me?
Thank you
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!
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?
If you want to grow a butt like in the first picture i mean tho.
What if you can do more then 3x 6-8 reps? Is 20 kg enough to work with?
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.
What additional exercises can i do to also make my legs and calves bigger?
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?
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!
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?
Hi..... Can you tell me exactly how much weight should i be using with this workout ib Weigh 156 lbs
Will this make my butt bigger? And don't make it smaller with burning the fat ?
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.
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!
awesome read!
Should I avoid cardio on the days that I do these exercises?
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. :)
This is seriously an awesome article I have ever came across. Thank you for your informational tips.
Will the 12 week program make my butt bigger? And not just tighter andrtoned
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 :)
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!
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