There’s no shame in saying we all want a firm, round, and toned booty. Lots of us who enjoy fitness dream of having one!
But guess what? There’s no magic trick to getting a perfect bum overnight. Seeing results only takes time, effort, and a bit of love.
The cherry on top is that you don’t need heavy gym machines or hours of workouts to get results. With a good booty workout plan, you can start to see changes. So, if you’re ready to tone that bum, this guide is just for you!
A sculpting booty-building workout plan is a fitness routine designed to target and grow glute muscles. Its primary targets are the gluteus maximus, medius, and minimus (1). However, it can also tone your legs and improve your lower body strength.
It is more than just squats and lunges. A well-rounded glute-focused workout plan includes movements that work your muscles from multiple angles (2). Examples of these exercises include hip thrusts, step-ups, kickbacks, and resistance band exercises.
A study published in the Journal of Strength and Conditioning Research found that hip thrusts produced significantly greater glute activation than traditional squats (3). With the right exercises, you’re not just shaping your backside, you’re actively building strength, improving posture, and supporting overall athletic performance.
The best part is that you don’t need a fancy gym membership to get started. A booty-building workout plan at home can be just as effective using bodyweight, resistance bands, or a pair of dumbbells. By consistently challenging your glutes with progressive overload (gradually increasing resistance or reps), you’ll see real, sculpted results right in your living room (4).
So, if you want to build strength, boost confidence, and create a firm, lifted shape, this plan is your go-to. Just remember: consistency and proper form are the pathways to success.
If you’re skinny, you may be wondering if it’s even possible to grow your booty. But yes, you can make your bum bigger, even if you’re naturally slim. You just need to do strength exercises.
The key is muscle hypertrophy, which is the process of your muscle cells increasing in size. Strength training causes tiny tears in your muscle fibers, and as your body repairs these tears, the muscles grow stronger and larger over time (5).
Your body repairs those tears and builds the muscles back stronger and bigger. When you work out your glutes (the muscles in your bum), they start to grow and firm up. Science even demonstrates it: strength training makes your booty muscles stronger and bigger (1).
Now that you know how it works, let’s review the best moves to grow your booty. These are perfect for beginners or anyone who is just getting started. You can perform squats, lunges, glute bridges, and fire hydrants, but today, we’ll start with the following exercises:
This consists of reverse frog pumps and seated hip abduction. You can perform these exercises as is, but once you get used to the basics, you can increase the intensity by adding a resistance band.
Reverse Frog Pumps
To do this exercise, you have to:
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
Seated Hip Abduction
The steps to do this exercise are:
This consists of a standing fire hydrant to kickbacks and a 180-jump squat. After performing the first set 2-3 times, proceed to the second set.
Fire Hydrant to Kickbacks
To perform this workout, you have to:
180 Jump Squat
The steps to perform this exercise are as follows:
Read more: Static Glute Bridge Abduction: Benefits You Can Expect
If you’re tired of a flat butt, you’re not alone. Many of us experience sagging buttocks at some point in our lives. There are several reasons why you may have a flat butt.
Growing your glutes can be challenging for some people, particularly due to factors such as genetics, aging, and difficulty activating the muscles properly. For others, it may come more easily. So yes, building glutes is possible, but the level of difficulty varies from person to person.
It doesn’t mean you can’t make progress if you’re struggling with glute growth. You can still achieve glute hypertrophy with proper technique, consistent effort, and an innovative training strategy.
A few tips that could help include:
Yes, you absolutely can build a fantastic booty in 30 days. It’s all about following a proper booty-building workout plan and paying close attention to your food intake. Do the following exercises for a month and watch wonders unroll in your favor.
Squats
Squats can be one of your best shots for building glutes (1). The steps to perform them are:
Donkey Kicks
The name sounds absurd, but it is another effective exercise for a booty workout plan (9). Here’s how you can do it:
The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
Glute Bridges
If you’ve been working out for a while, this is one exercise you must be familiar with. To do this, you have to:
Building strong, sculpted glutes requires targeting all three glute muscles with effective, compound movements and clever isolation work. A solid glute workout routine combines both strength training and cardio to fire up your glutes from every angle (1).
Some of the best exercises for growing your glutes include:
The key to an effective glute workout routine is progressive overload, good form, and a mix of compound and isolation moves. Add a weekly treadmill glute workout session to fire up your muscles in a low-impact, cardio-friendly way. Soon, you’ll be well on your way to a stronger, rounder booty!
Read more: Do These Glute Isolation Exercises at Home and Fire up Your Glutes
Check out these tips to build your bum bigger.
If you’re just starting, twice a week is more than enough. Your body isn’t used to exercise, so it needs time to rest and recover. Follow a proper workout plan focusing on all of your glutes and do the necessary reps and sets as advised. On rest days, focus on your nutrition and either passive (sitting on the couch) or active recovery (light stretching or walking). This will allow your muscles to heal before you attempt your next glute workout of the week. As you get used to it, you may increase the intensity and duration of your booty exercises.
Yes, walking can help strengthen and tone your glute muscles. It helps if you walk with good posture, pick up the pace, or go uphill. While it won’t make your glutes noticeably bigger on its own, it does play a role in lower-body strength (11). To get the most out of it, you can combine walking with glute activation exercises such as bridges or kickbacks to really fire up those muscles. Doing 100 squats daily can help your glutes get stronger and more toned. It’s a good start. However, for real growth, your body needs more than just squats. Adding weights and mixing in some of the best glute exercises, such as hip thrusts, step-ups, and deadlifts, can help you see better and faster results (1). Protein shakes don’t grow your glutes on their own, but they can help increase your daily protein consumption, which can ultimately help build muscle when you pair them with the right glute exercises. A glute-focused workout plan can sometimes make your butt look smaller due to fat loss and muscle changes. Although your glutes are getting stronger, losing body fat can make them look smaller compared to how the rest of your body is changing.Frequently Asked Questions
Does walking build glutes?
Will 100 squats a day grow my glutes?
Will a protein shake grow my glutes?
Why is my bum getting smaller when I work out?
Building a booty isn’t as impossible as it may seem. You can get a perky, toned, and firm bum if you exercise properly and follow an active lifestyle. Focus on your diet, rest, and avoid common booty-building mistakes to see effective results. Remember, you won’t see results overnight, so you must be patient, disciplined, and dedicated to working out your bum.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.