Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
A round, peachy booty is a fitness goal that many aspire to achieve. You’ve probably found yourself scrolling through social media, admiring those enviable bubble butts and wondering how you too can get one.
The glutes are a highly trainable muscle group and with the right exercises, you can definitely make progress.
Also, by strengthening your glutes, you’ll have more power for various sports and daily activities.
So, what exercises should you incorporate into your routine? How often should you train to start seeing results? What should you do if you hit a plateau?
Find answers to all these questions and more in our comprehensive bubble butt workout guide.
Just to be clear, you can’t drastically grow your booty in just one week.
We know that’s not what you want to hear.
But achieving your ideal bubble butt takes time and consistency – two things that are essential for making progress in any fitness goal.
Here’s why. Your booty is made up of three main muscles – the gluteus maximus, gluteus medius and gluteus minimus. To see real growth in your bum size, you need to train all three of these muscles regularly.
While it’s possible to make some gains in a week by targeting specific exercises and increasing the intensity, these will mostly be temporary changes due to muscle pump and inflammation.
In order to see long-lasting results, you need to follow a consistent workout routine over a prolonged period of time. Following a well-structured, progressive program will ensure you are consistently stressing and challenging the muscle fibers in your glutes enough every time you train.
As they repair and become stronger, your booty will also start to look more sculpted and defined.
With a consistent booty workout routine, adequate rest, and an optimal diet that is rich in protein and carbohydrates for gains, you’ll start seeing gradual changes in your booty. At about 2-3 months in, you’ll also start to feel stronger and more powerful in your lower body.
As you start your glute-focused routine, don’t be discouraged if you don’t see results immediately. Results take time, but they’re ultimately worth it.
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The most effective exercises for bubble butt are those that target all three gluteal muscles, as well as the surrounding muscles in your legs and core.
The best bubble butt workout plan can include several glute-focused exercises, such as:
The front and back barbell squat is a compound exercise that targets the gluteus maximus, which is the largest muscle in the buttocks region. This exercise works by requiring you to hinge at the hips and bend at the knees, lowering your body and engaging your glutes.
The glute bridge engages both the gluteus maximus and medius by having you lift your hips off the ground, which creates tension in these muscles.
Lunges are a great way of targeting both the gluteus maximus and medius. During a lunge, you perform a hip extension, which primarily engages these muscles.
Step-ups target the gluteus maximus and medius by requiring you to step onto an elevated platform, which engages these muscles as you push off the ground.
Hip thrusts are a powerful exercise that targets all three gluteal muscles. You perform a hip extension against resistance, which requires a great deal of effort from your glutes.
The Bulgarian split squat is a single-leg exercise that targets the gluteus maximus and medius. This movement requires balance, stability, and strength.
Read more: 5 At Home Workouts for Moms, With and Without Weights
Deadlifts are a powerful compound exercise that targets the gluteus maximus. The lifting and lowering phase of the deadlift requires a great deal of work from this muscle.
Donkey kicks target the gluteus maximus by requiring you to kick one leg back at a time, engaging this muscle each time you lift your leg.
Fire hydrants target the gluteus medius, a smaller muscle in your buttocks that’s responsible for hip abduction and rotation.
The single-leg squat targets both the gluteus maximus and medius. It requires a high level of balance, flexibility, and strength.
Here’s a sample workout plan combining some of the above exercises to help beginners work toward a toned and lifted bubble butt:
Note: Start with lower reps and sets if you’re new to these exercises and gradually increase as you become more comfortable and increase in strength.
Don’t neglect your other muscle groups, as the glutes won’t work in isolation. The above routine can be combined with a full-body workout plan or other targeted muscle groups for an effective fitness routine
You’ll find more exercise ideas in our blog post: Glute Isolation Exercises.
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Choosing the right exercises for your glutes is important, but so is the way you perform them. Here are some tips on how you can maximize your workout for a bubble butt:
Use proper form: Make sure you perform each exercise with correct form and technique. This will ensure your glute muscles are targeted effectively while also minimizing the risk of injury.
Increase intensity gradually: As your glute muscles become stronger, gradually increase the weight/resistance or the total reps you perform. This will help challenge your muscles and promote growth.
Vary your workout: Don’t just stick to one type of exercise for your glutes. After a while following the same bubble butt workout routine, your muscles may adapt and plateau. Mix things up by incorporating different exercises and variations.
Focus on mind-muscle connection: When you perform glute exercises, make sure you focus on engaging your glute muscles rather than just going through the motions. This can help activate and target the correct muscles (2).
Stay consistent: You must stick to your bubble butt workout routine for a while (even after you start seeing results) in order to maintain and continue building your glute muscles.
To get a bigger butt naturally, you must structure your diet and exercise routine for optimal muscle growth and fat loss. Here are some tips on how you can get a bigger butt naturally:
Consume enough protein: Protein is essential for muscle growth, so make sure you’re consuming enough of it in your diet (2). Good sources of protein include lean meats, fish, eggs, dairy products, legumes, and tofu.
Eat healthy fats: Healthy fats help with hormone production, which is important for muscle growth (3). You should include sources of healthy fats such as avocados, nuts, seeds, and olive oil in your meals.
Consider your energy needs: A diet that is structured for fat loss and muscle gain should be based on your individual energy needs. Use an online calculator to estimate your daily calorie and macronutrient needs (1).
Do compound exercises: Compound exercises work multiple muscle groups simultaneously, which makes them more effective for building a bigger butt. Some examples include squats, deadlifts, lunges, and hip thrusts.
Our blog post: How to Get Rid of Cellulite on Butt discusses these in more detail and is a great resource to help you achieve your goals.
Read more: Workout Motivation for Females: Here’s How to Boost Your Mojo
To get thick fast with an intense bubble butt workout, you need to focus on exercises that target your glutes such as squats, lunges, hip thrusts, and deadlifts. Increase the intensity by adding weights or resistance bands to these exercises. Combining these exercises with an adequate diet that is rich in protein, carbohydrates, and essential nutrients will also support optimal muscle growth.
How many months it will take to develop a bubble is determined by several factors such as genetics, diet, and consistency of your workout. That being said, noticeable changes can be seen in as little as one to three months with consistent, targeted exercises. Remember, sustainable progress is more important than rapid, short-term gains.
To develop a round bubble butt, you need to incorporate exercises that target your hips and lower back in addition to your glutes. Hip abductions, bridges, and lower back extensions are all great for this. They will strengthen your hip and lower back muscles, which are essential for enhancing the roundness of your bubble butt.
A well-designed bubble butt workout can help you achieve a fuller, rounder butt. Remember to include exercises that target all three gluteal muscles – the gluteus maximus, medius, and minimus. In addition, maintaining a healthy diet and staying consistent with your workouts are both factors that are essential for achieving your desired results.
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