A Non-Weighted Booty-Building Program to Blast Your Glutes

Do you want to grow your glutes at home without the need for fancy equipment, weights, or bands? No biggie – bodyweight booty exercises may bring an enormous impact on your buttocks by engaging and strengthening the glute muscles.

This non-weighted booty-building program to blast your glutes is a perfect way to strengthen your lower body and prepare it for more challenging workouts. This will help you achieve muscle hypertrophy and truly grow those glutes.

Take advantage of this structured plan by executing exercises in your home space at any time you like.

In this article, you’ll also discover how long it takes to build your butt, the real signs your bum is growing, and whether it’s possible to build glutes without weights.

Can I Actually Grow Glutes at Home?

Yes, it is possible to grow glutes from home. A powerful booty-building program with dumbbells will focus on both compound and isolated moves, to fire up your bum.

For the most part, beginners should focus on effective bodyweight moves that help them learn basic exercise fundamentals.  . If you’re past the “newbie” stage and already have experience on how to do the best glute exercises at home, you may intensify your experience by:

• Diversifying your program: you slot other moves to your structured plan, which helps you train lower body muscles differently, or engage additional muscles;
• Adding weights (especially great for experienced practitioners aiming to grow the booty via intense resistance training).

Note one thing: glutes are large muscles requiring consistency, progressive overload, and proper nutrition to grow. Skipping your exercises, not eating properly and following the same booty-growing program without progression may disrupt your results.

Is It Possible to Build Glutes Without Weights?

Yes, it is possible to build your glutes without weights. It will take consistency with your meals, workouts, and lifestyle habits but you can absolutely gain strength and build muscle with minimal equipment.   Glute-building exercises without weights can help you grow lean muscle mass(1). 

In addition to this, a Polish systematic review found that progression is key to growing any muscle group, including the gluteal area (2). Which means that as long as you are practicing the principles of progressive overload at home and paying close attention to your food intake, you can increase your muscle size (hypertrophy).

As was previously noted, beginners will greatly benefit from bodyweight butt-toning workouts, adapting their bodies to primary moves and strengthening them for more intense workouts. 

There are many different ways to progressively overload your workouts. In order to do this, you will need to change your reps, sets, intensity, or resistance over time. A few different ways to do this without picking up a weight are:  (3)

• Emphasize time under tension

Adjust the tempo of your reps. For example, during a squat, lower yourself down slowly over three to four seconds. Pause briefly at the bottom before standing up; this will help you increase the total time under tension to four to five seconds per rep, giving your glutes and quads a bigger challenge.

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• Change your performance

Another way to challenge your glutes is to do the exercise slightly differently. For instance, instead of doing a standard bodyweight forward lunge, try a lateral lunge. These are similar movements but they just differ depending on the direction you are moving in. 

• Doing more sets and repetitions

Consider adding an additional set of your target exercises. Even one additional set with a few reps can make a big difference. Remember, you need to excite your muscles. If you’re not working close to fatigue, simply adding a set won’t be as effective. Instead, a few focused, high-quality sets are enough to see improvements.

• Reducing rest time between your sets and reps

Typically, people take around 90 seconds of rest between sets. Try cutting it to 60-70 seconds. Moving quickly between sets pushes your muscles to work with less recovery, which may help you complete an extra rep or two at the end of your usual set. 

Read more: Beginner Glute Building Workout Plan: 6 Exercises That Actually Work

How To Get a Bigger Buttocks Naturally?

Your natural way to enhance your glutes combines four simple actions: 

• Proper nutrition: Growing muscles requires adequate nutrition. You’ve already heard of the importance of protein for muscle growth (4). 1.6 g/kg/day and up to 2.2 g/kg/day are recommended for those looking to gain muscle. Think of lean protein such as eggs, legumes, tofu, chicken, and turkey . Don’t forget healthy fats, which support hormone production, ultimately playing a key role in muscle growth (5). Adding salmon, olive oil, nuts and seeds, and avocado could do the job for you.
• Recovery: Your glutes need to rest to recover well before another workout. Take some time for gentle stretching after your workout, and give your glutes a day of rest before training them again.
• Compound exercises: Compound exercises engage multiple muscle groups, which makes them more effective for rounding your butt. Exercises like squats, lunges, and hip thrusts are examples of compound movements.
• Consistency: Even with the best bodyweight glute exercises, you likely won’t notice results if you don’t train consistently. You won’t progress if you’re not committed to your workouts. One session per week may be too infrequent to see meaningful results. Do at least 2 trainings per week as a beginner; as your strength improves, progress to three to four sessions.

If you’re curious about wall Pilates for butt, check out our earlier article.

What Is a Booty Building Program without Weights?

A booty-building program without weights offers a structured plan to strengthen, shape, and grow your glutes without extra loads. The main focus is on exercises that target your glutes while highlighting progressive overload, time under tension, and consistency.  

Big booty workouts work all three major glute muscles: the gluteus maximus, medius, and minimus. 

This quality plan covers 8 intermediate exercises you should perform for 2 sets, 8-15 reps if you’re a beginner.   

Start each program with a 5-7 minute active warm-up routine: 

• Light cardio for 4 minutes (brisk walking, gentle jogging)
• Dynamic stretching (leg swings, hip circles, torso rotations)
• Light marching in place to warm up your hips and core
• Ankle and knee mobility rotations

Down-Dog Leg Kick

Execution: 

1. Begin in a plank position with your feet hip-width apart and hands shoulder-width apart. Lift your hips to the ceiling to move into a downward-facing dog.
2. Extend your right leg straight back and up, keeping your foot flexed.
3. Lower your right leg down on the mat, then repeat the same movement with the other leg. That counts as one rep.
4. Perform 12 to 15 reps, then move on to the next exercise.

Jump Squat

Execution: 

1. Begin in a low squat with your back flat and hands clasped in front of your chest.
2. Push off the floor with your feet, using your arms for momentum, then land softly back into the squat. That counts as one rep.
3. Perform 10-12 reps.

Hip Thrust

Execution: 

1. Sit on the floor with your feet flat in front of a sturdy chair. Place your forearms on the surface with your elbows pointing backward, and fingers pointing forward.
2. Lift your hips off the floor and walk your feet out until they are slightly beyond your knees – it’s your starting position.
3. Push through your heels, contract your glutes, and lift your hips until your body forms a straight line from shoulders to knees.
4. Slowly lower back down to the starting position.
5. That counts as one rep. Do at least 8 reps.

Plié Squat

Execution: 

1. Stand with your feet wider than shoulder-width apart, and toes turned out so your inner thighs face forward.
2. Bring your hands together in front of your chest.
3. Tuck your pelvis and lower into a wide squat until your thighs are parallel to the floor.
4. Return to the starting position. That counts as one rep. Do 8-10 reps.

Single-Leg Glute Bridge

Execution: 

1. Lie on your back with your arms at your sides and knees bent.
2. Place your left foot flat on the floor, and lift your right leg, so it’s bent at 90 degrees.
3. Squeeze your glutes to lift your hips off the floor, pause for a second, then lower down. That counts for one rep.
4. Do 5-8 reps per leg.

Step-Up

Execution: 

1. Stand facing a sturdy chair or bench with your hands on your hips and feet hip-width apart.
2. Step your left foot onto the bench, driving your right knee toward your chest.
3. Step back to the starting position.
4. That counts for one rep.
5. Do 8-10 reps on each leg.

For added stability, place your hands on the back of the chair or touch the wall. 

Side Plank Clamshell

Execution: 

1. Lie on the side with your elbow placed directly under your shoulder, legs bent, and heels aligned with your glutes.
2. Lift your hips onto your forearm, keeping them stacked and slightly forward, while moving your top knee away from the bottom knee, heels touching.
3. Lower back while squeezing your glutes.
4. Do 5-8 reps on each side.

Standing Side Leg Raises

Execution: 

1. Stand tall with your hands on your hips. Engage your core and glutes as you shift your weight onto one leg.
2. Keep your foot flexed and lift the other leg out to the side as high as possible.
3. Hold briefly for extra intensity, then lower and repeat on the other side.
4. Do 10 reps on each side.

End each workout with a short cool-down session:

• • Deep breathing to lower your heart rate
  • Gentle static stretching (glutes, hips, quads, hamstrings)

• Child’s pose

• Hydrating to help recovery

Read more: Beginner Glute-Focused Workout Plan: 6 Exercises That Actually Work

Will 100 Squats a Day Grow My Bum?

100 squats a day will play a big role in toning and strengthening your glutes. But are they enough for booty-sculpting? Shortly put, no. Your body will benefit from a variety of other exercises and progressive overload. 

Even though squats are a great compound movement targeting glutes, quads, and hamstrings, doing the same number of reps every day can lead to plateaus in your training over time. This can happen over time when you are not using progressive overload in your training. The muscles need to be consistently challenged in order to grow. 

Moreover, muscle growth requires recovery. If you train daily, you may overtrain your muscles, which can impair your performance or even lead to injury (6). 

Poor performance won’t let you reach your desired goals because it limits your progress. Think of the situation: you squat 100 times a day, the next day you feel muscle soreness, but despite this, you try to complete all 100 squats again. 

Repeating high-volume squats while sore will stress your joints, tendons, and ligaments. Over time, this can lead to knee, hip, and lower back pain.

Consequently, you won’t be able to train again, and could end up needing medical attention and an extended break between sessions. This would set you back even further as you would now have to focus on injury recovery.

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How Long Does It Take to Build a Butt?

Every case is individual – a lot will depend on your genetics. However through progression, consistency, proper  exercise choice, and proper nutritional habits, you can hit your goals sooner than you’d think. 

Overall, you may see real improvements within the first few weeks. 

Later after: 

4-6 weeks: You start feeling stronger, capable of completing more advanced exercises. You are consistently showing up for yourself and it is beginning to feel “easy” to stay committed to frequent exercise.

8-13 weeks: You might witness real changes in the shape and size of your glutes. It’s time the results from your booty-building program get more visible. This can directly boost motivation as it is finally starting to show that your hard work is paying off.

7+ months: Progressive overload and proper nutrition lead to more significant, long-term transformations. You now have an entire new fitness routine and have created a new healthy lifestyle. There is likely no turning back and you will only get stronger from here. 

What Are Signs My Glutes Are Growing?

Signs that your glutes are growing appear gradually, and a few indicators are hinting at the progression. 

Firstly, you’ll notice increased strength in lower-body exercises – basic moves, like squats, lunges, or hip thrusts, will feel easier to perform. You’ll naturally desire to complete more sets and reps, or add extra intensity – resistance bands and weights. 

Secondly, your bum might look rounder, fuller, and lifted, which can reflect on how your clothing fits you. If your clothes seem tighter in the glute area, kudos because it shows that your glutes have truly shapen up; you may also experience firmness when touching your glutes. 

Lastly, you’ll observe enhanced stability and balance as stronger glutes support posture, walking, and other daily movements. 

Frequently Asked Questions

• Is it OK to train glutes everyday?

Training your glutes every day might lead to overtraining which could lead to injury.  Add rest days between your glute workouts, as proper recovery is important for strengthening and growing your booty. 

• What grows the glutes the most?

Compound and isolated glute exercises with weights help you grow a bigger butt. If you don’t have any weights, use progressive overload by integrating more sets and reps, reducing rest time between sets, emphasizing time under tension, and changing execution of the exercise (3).

• What do weak glutes look like in females?

Weak glutes in females are less rounded and more saggy; they can contribute to poor posture, knee caving inward during movement, and reduced stability or balance. 

• What foods should I avoid for glutes?

To build glutes, you should  to limit highly processed and sugary foods, alcoholic and sweetened beverages, fried and greasy foods. It’s okay to have them occasionally, but make sure most of your nutrition intake comes from healthy fats, lean protein, fiber, and complex carbs. Samples: chicken breasts, legumes, veggies, fruits, grains, berries, and nuts/seeds. 

The Bottom Line

In this article, we discussed an effective non-weighted booty-building program to blast your glutes. You can do it at home, even without using weights and other equipment, and it will still be an effective way to tone up your butt. Proper nutrition, progressive overload, and rest days can help induce muscle hypertrophy in your bum area. For drastic long-term results, remember to continuously use the principles of progressive overload. . 

Avoid doing big booty workouts every day, as overtraining can hinder your performance and prevent you from achieving your dream shape.