{"id":94813,"date":"2026-10-27T09:09:29","date_gmt":"2026-10-27T09:09:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=94813"},"modified":"2026-10-27T09:12:57","modified_gmt":"2026-10-27T09:12:57","slug":"side-booty-workout-2","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/","title":{"rendered":"Side booty workout: exercises for your glutes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#What_is_a_side_booty_workout\" >What is a side booty workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#What_actually_happens_at_those_sides\" >What actually happens at those sides?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Step-ups_and_glute_activation\" >Step-ups and glute activation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Focus_on_abduction\" >Focus on abduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Consider_adding_weight\" >Consider adding weight<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#What_this_means_for_your_workouts\" >What this means for your workouts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Why_are_the_sides_of_my_glutes_flat\" >Why are the sides of my glutes flat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#How_bone_structure_affects_hip_dips\" >How bone structure affects hip dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#How_muscles_and_fat_affect_your_shape\" >How muscles and fat affect your shape<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#How_can_you_build_a_manageable_glute_routine\" >How can you build a manageable glute routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#How_do_you_target_the_side_bum_with_exercises\" >How do you target the side bum with exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Work_side_to_side\" >Work side to side<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Train_one_leg_at_a_time\" >Train one leg at a time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#How_to_reduce_the_balance_challenge\" >How to reduce the balance challenge<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#What_is_a_pumping_side_booty_workout\" >What is a pumping side booty workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Side-lying_leg_raises\" >Side-lying leg raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Clamshells\" >Clamshells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Lateral_walkouts_bodyweight\" >Lateral walkouts (bodyweight)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Fire_hydrants_with_hold\" >Fire hydrants with hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Single-leg_glute_bridge_hold\" >Single-leg glute bridge hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Wall_sit_with_alternating_foot_lift_optional\" >Wall sit with alternating foot lift (optional)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Do_step-ups_build_more_glute_muscle_than_other_exercises\" >Do step-ups build more glute muscle than other exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#How_long_will_it_take_to_grow_side_glutes\" >How long will it take to grow side glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#What_mistakes_stop_glute_growth\" >What mistakes stop glute growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#How_can_I_tell_whether_a_band_is_too_strong\" >How can I tell whether a band is too strong?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Is_strength_training_useful_at_any_age\" >Is strength training useful at any age?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#What_machine_targets_the_side_glutes\" >What machine targets the side glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Are_squats_better_than_lunges\" >Are squats better than lunges?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#Is_it_OK_to_train_side_glutes_every_day\" >Is it OK to train side glutes every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A side booty workout trains the muscles around the outer hips through leg raises, side steps, and single-leg movements. The sample routine below combines six exercises with adjustable repetitions and holds. For another glute-training option, explore our <\/span><a href=\"https:\/\/betterme.world\/articles\/bubble-butt-workout\/\"><span style=\"font-weight: 400;\">bubble butt workout<\/span><\/a><span style=\"font-weight: 400;\">. Choose movements you can control without expecting a fixed change in appearance.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_booty_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/bubble-butt.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><b>Key takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side-glute training can include hip abduction, side steps, and single-leg movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Training a nearby muscle has not been shown to selectively remove fat from that area (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A review found that several hip-abduction and single-leg exercises produced high activity in parts of the gluteus medius and minimus (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33344003\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight, bands, and weights can all provide resistance; added equipment is not always necessary for progress (<\/span><a href=\"https:\/\/acsm.org\/resistance-training-guidelines-update-2026\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-up variations produced high gluteus maximus activity in one review; activation alone does not rank long-term muscle growth (<\/span><a href=\"https:\/\/www.jssm.org\/mobile\/abstmobile.php?id=jssm-19-195.xml\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Track controlled repetitions, exercise difficulty, and recovery instead of using an appearance deadline.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovery needs vary with training volume, exercise choice, and effort (<\/span><a href=\"https:\/\/jhk.termedia.pl\/The-Importance-of-Recovery-nin-Resistance-Training-Microcycle-Construction,186659,0,2.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_side_booty_workout\"><\/span><b>What is a side booty workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A side booty workout is a strength routine that includes movements for the outer-hip muscles. It can combine hip abduction, which moves the leg away from the body, with single-leg and hip-extension exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gluteus medius and minimus contribute to hip movement and pelvic control. A review examined how different exercises activate their individual segments (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33344003\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training these muscles does not selectively remove nearby fat. A meta-analysis found no localized fat reduction from training the adjacent muscles (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Resistance training can develop muscle, but that does not guarantee a particular hip shape.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/cover-Lessie-Fitness-19.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_actually_happens_at_those_sides\"><\/span><b>What actually happens at those sides?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise studies can help identify which muscles are active during a movement. Their results should not be treated as a prediction of how your hips will look.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step-ups_and_glute_activation\"><\/span><b>Step-ups and glute activation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Many people assume that side booty training is all about kicking out. However, a 2020 systematic review found that step-ups and their variations led to some of the highest activation of the gluteus maximus (<\/span><a href=\"https:\/\/www.jssm.org\/mobile\/abstmobile.php?id=jssm-19-195.xml\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Step-ups also require balance and control. Choose a stable platform height you can manage, and use appropriate support while learning the movement.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Focus_on_abduction\"><\/span><b>Focus on abduction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A review found high activity in parts of the gluteus medius and minimus during several abduction and single-leg exercises (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33344003\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Side-lying leg raises are one option; clamshells are another movement to practice, but neither should be described as completely isolating one muscle.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consider_adding_weight\"><\/span><b>Consider adding weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Resistance can come from body weight, bands, or external weights (<\/span><a href=\"https:\/\/acsm.org\/resistance-training-guidelines-update-2026\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). When your current version becomes manageable, you can adjust repetitions, range of motion, or difficulty. Adding weight is one option, not an inevitable requirement.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_this_means_for_your_workouts\"><\/span><b>What this means for your workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Build a routine around movements you can perform with control. Combine different directions of hip movement rather than relying on one exercise to change the shape of the outer hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you cannot keep your balance or maintain the intended movement, reduce the load, range, or repetitions. A qualified trainer can help you choose a manageable version.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-walking-make-your-butt-bigger\/\">Does walking make your butt bigger?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_are_the_sides_of_my_glutes_flat\"><\/span><b>Why are the sides of my glutes flat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip appearance varies between people. A flat-looking area or an inward curve is not, by itself, evidence that a muscle is weak or that you need to change your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a look at why some glutes appear flatter and how it relates to the <\/span><a href=\"https:\/\/betterme.world\/articles\/different-types-of-butts\/\"><span style=\"font-weight: 400;\">different types of butts<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_bone_structure_affects_hip_dips\"><\/span><b>How bone structure affects hip dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pelvis and thigh bones provide the framework around the hips. Exercise changes what you can do; it should not be presented as a way to reshape that framework.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You do not need to remove hip dips to benefit from training. Set goals around strength, control, or the activities you want to perform.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_muscles_and_fat_affect_your_shape\"><\/span><b>How muscles and fat affect your shape<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle size and fat distribution contribute to appearance, but a photograph cannot tell you how strong a muscle is or how often someone sits. Assess your training through performance rather than appearance alone.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/cover-Lessie-Fitness-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_build_a_manageable_glute_routine\"><\/span><b>How can you build a manageable glute routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choose a few movements you can control, then plan when to repeat them. A short session can be adjusted as you learn how much work you recover from.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember these tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start small: Use fewer exercises or sets when the full sample is too demanding.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Target the side glutes: Focus on glute medius exercises to strengthen the sides of your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a record: Note the version, repetitions, and effort so you can compare sessions.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Include glute work within a broader strength routine. Our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\"><span style=\"font-weight: 400;\">muscle groups to work out together<\/span><\/a><span style=\"font-weight: 400;\"> can help you organize the rest of your training.<\/span><\/p>\n<p><strong>BetterMe can help you add more structure to your daily wellness routine with workouts, meal planning tools, and habit-building features. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_booty_workout\">Explore the app<\/a> and take a practical step toward a routine that feels more manageable for you.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_target_the_side_bum_with_exercises\"><\/span><b>How do you target the side bum with exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Include movements that take the leg outward as well as exercises that challenge one leg at a time. The gluteus medius and minimus respond differently across exercises and muscle segments (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33344003\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are practical ways to vary the work:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Work_side_to_side\"><\/span><b>Work side to side<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Side steps and leg raises add lateral movement to a routine that might otherwise rely on squats and hip hinges.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For lateral band walks, choose a light enough band to keep each step controlled. Place it according to the band or exercise instructions and avoid taking a wider step than you can manage.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Train_one_leg_at_a_time\"><\/span><b>Train one leg at a time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The single-leg Romanian deadlift challenges hip and trunk control. A study measured gluteus medius activity during loaded versions of this movement; it measured immediate activation, not long-term strength gains (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2023.1264604\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Holding a load in the hand opposite the working leg changes the demands of the exercise. The study found greater activation in some hip muscles with that arrangement (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2023.1264604\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Learn the movement without a heavy load first.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_reduce_the_balance_challenge\"><\/span><b>How to reduce the balance challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use a small range of motion and a suitable stable support when practicing a single-leg movement. You can also begin with a two-leg bridge before trying the single-leg version.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progress when you can repeat the movement with control. Do not add load simply because the previous version felt less intense.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/Collage-Banner-Lessie-Fitness-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_pumping_side_booty_workout\"><\/span><b>What is a pumping side booty workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A pumping workout is an informal name for a routine that uses repeated movements and relatively short rests. A temporary muscle sensation is not a measure of growth, so do not chase discomfort or use it to judge whether a session worked.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following bodyweight circuit is an adjustable example. Begin with fewer exercises or rounds if needed, and allow longer rests when your form becomes difficult to maintain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sample plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try 1-2 rounds initially; add a round only when the workload is manageable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest at least 30-40 seconds between exercises, and longer when needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move with control rather than rushing to finish the repetitions.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side-lying_leg_raises\"><\/span><b>Side-lying leg raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reps: 15-20 per side<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips stacked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your top leg slowly, pausing for 1 second at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower with control.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clamshells\"><\/span><b>Clamshells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reps: 10-15 controlled repetitions per side<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet together and your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open and close your top knee slowly while keeping your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t let your hips roll back.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_walkouts_bodyweight\"><\/span><b>Lateral walkouts (bodyweight)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reps: 12-15 steps each direction<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in a half-squat position with your chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step wide and stay low to keep tension on the glutes.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fire_hydrants_with_hold\"><\/span><b>Fire hydrants with hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reps: 12-15 per side<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While on all fours, lift your leg out to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 seconds at the top before lowering back to center.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-leg_glute_bridge_hold\"><\/span><b>Single-leg glute bridge hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Time: 20-30 seconds per side<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one foot, then raise your hips by pressing through the foot on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips level during the hold, then lower before switching sides.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_sit_with_alternating_foot_lift_optional\"><\/span><b>Wall sit with alternating foot lift (optional)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a wall sit for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one foot slightly from the floor, set it down, and switch sides while keeping your hips controlled.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Finish the session when fatigue makes the movements difficult to control. Repeat or reduce the workload next time before deciding to add more.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/07\/15.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_step-ups_build_more_glute_muscle_than_other_exercises\"><\/span><b>Do step-ups build more glute muscle than other exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Activation research does not establish which exercise produces the most long-term glute growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2020 review reported high gluteus maximus activation during step-up variations (<\/span><a href=\"https:\/\/www.jssm.org\/mobile\/abstmobile.php?id=jssm-19-195.xml\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This supports their inclusion as an option, but it does not prove that step-ups grow the side glutes more than every other exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose an exercise you can progress and perform consistently, with a suitable platform and enough control to avoid pushing mainly off the trailing leg.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can combine step-ups with the lateral and bridge movements in a broader routine, adjusting the total work to your recovery.<\/span><\/p>\n<p><em><strong>Read more: <\/strong><a href=\"https:\/\/betterme.world\/articles\/pilates-glute-exercises\/\">Pilates glute exercises: a simple way to build strength<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_long_will_it_take_to_grow_side_glutes\"><\/span><b>How long will it take to grow side glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no fixed deadline for growing side glutes. Training history, workload, nutrition, and individual response all affect progress; visible changes are not guaranteed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep track of what you can repeat with control. Better technique or more repetitions can be useful progress even when your appearance has not changed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use the table as a training log rather than a biological timeline:<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1765\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Training focus<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>When to check<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>What to record<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>How to adjust<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMovement control\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDuring each session\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tExercise version, range of motion, and balance\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tReduce difficulty when control is lost\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWorkload\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAcross repeated sessions\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSets, repetitions, resistance, and recovery\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIncrease one variable when the current workload is manageable\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">To support your training, consider the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progression: Make a small adjustment when the current version is manageable. Change one variable at a time, such as repetitions or resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nutrition: Include protein-containing foods in your meals. A review in healthy adults found small additional lean-mass gains when higher protein intake accompanied resistance training (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovery: Allow time between demanding sessions and reduce the next workload if fatigue affects performance. Recovery demands depend on the session (<\/span><a href=\"https:\/\/jhk.termedia.pl\/The-Importance-of-Recovery-nin-Resistance-Training-Microcycle-Construction,186659,0,2.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a sample weekly structure, place two sessions on nonconsecutive days. Adjust that example around other lower-body training and your recovery.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_mistakes_stop_glute_growth\"><\/span><b>What mistakes stop glute growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even a well-planned side booty workout can stall if your form or habits are working against you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Review these aspects of your routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bouncing off the bottom foot during step-ups, which can remove tension from the glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeating an exercise version that no longer challenges you, without reviewing repetitions, range, or resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding more work despite fatigue that affects your movement control (<\/span><a href=\"https:\/\/jhk.termedia.pl\/The-Importance-of-Recovery-nin-Resistance-Training-Microcycle-Construction,186659,0,2.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choosing a range of motion you cannot control under the current load.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor pelvic stability during single-leg moves, allowing the hips to tilt instead of staying level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neglecting food intake that supports your activity; seek individual advice from a registered dietitian if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quitting too early: progress takes time, so try to stay consistent.<\/span><\/li>\n<\/ul>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_booty_workout\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-7-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_tell_whether_a_band_is_too_strong\"><\/span><strong>How can I tell whether a band is too strong?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Use a lighter band if it makes you twist, shorten the intended movement, or lose your balance. The resistance should let you repeat the exercise with control.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_strength_training_useful_at_any_age\"><\/span><strong>Is strength training useful at any age?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no single age at which strength training stops being useful. Match the workload to your current ability rather than using an age or appearance cutoff (<\/span><a href=\"https:\/\/acsm.org\/resistance-training-guidelines-update-2026\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_machine_targets_the_side_glutes\"><\/span><strong>What machine targets the side glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Standing cable abductions and seated hip-abduction machines provide ways to add resistance. Ask a trainer to demonstrate setup and choose a load you can control.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_squats_better_than_lunges\"><\/span><strong>Are squats better than lunges?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Neither is automatically the right choice for every routine. Squats use both legs together, while lunges introduce a split stance; choose the version you can control and progress.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_train_side_glutes_every_day\"><\/span><strong>Is it OK to train side glutes every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Daily hard training is not necessary. Recovery requirements vary with exercise choice, volume, and effort (<\/span><a href=\"https:\/\/jhk.termedia.pl\/The-Importance-of-Recovery-nin-Resistance-Training-Microcycle-Construction,186659,0,2.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). For the sample routine, use nonconsecutive days and adjust the workload if fatigue persists.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=side_booty_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/bubble-butt.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><b>The bottom line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A side booty workout can combine lateral movements, bridges, and single-leg exercises. Choose a manageable version and use performance goals rather than expecting to erase hip dips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Record the work you complete, progress gradually, and allow recovery. Visible changes vary between people and should not be tied to a fixed week on a calendar.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A side booty workout trains the muscles around the outer hips through leg raises, side steps, and single-leg movements. The sample routine below combines six exercises with adjustable repetitions and holds. For another glute-training option, explore our bubble butt workout. Choose movements you can control without expecting a fixed change in appearance. Key takeaways Side-glute [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":94814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"coauthors":[45],"class_list":["post-94813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Side Booty Workout: Moves for Your Glutes | BetterMe<\/title>\n<meta name=\"description\" content=\"Want to work the outer glutes? Try this \u2605 SIDE BOOTY WORKOUT \u27a4 with simple moves like lateral steps and leg lifts, and learn how to do them with good form.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Side booty workout: exercises for your glutes\" \/>\n<meta property=\"og:description\" content=\"Want to work the outer glutes? Try this \u2605 SIDE BOOTY WORKOUT \u27a4 with simple moves like lateral steps and leg lifts, and learn how to do them with good form.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/side-booty-workout-2\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-27T09:12:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/996-side-booty-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/side-booty-workout-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/side-booty-workout-2\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/a1fc1fed5dd72891a2ee8f88b5c4ed74\"},\"headline\":\"Side booty workout: exercises for your glutes\",\"dateModified\":\"2026-10-27T09:12:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/side-booty-workout-2\\\/\"},\"wordCount\":1918,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/side-booty-workout-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/996-side-booty-workout.png\",\"articleSection\":[\"Butt Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A side booty workout trains the muscles around the outer hips through leg raises, side steps, and single-leg movements. The sample routine below combines six exercises with adjustable repetitions and holds. For another glute-training option, explore our <\\\/span><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/bubble-butt-workout\\\/\\\"><span style=\\\"font-weight: 400;\\\">bubble butt workout<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">. Choose movements you can control without expecting a fixed change in appearance.<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key takeaways<\\\/b><\\\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Side-glute training can include hip abduction, side steps, and single-leg movements.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Training a nearby muscle has not been shown to selectively remove fat from that area (<\\\/span><a href=\\\"https:\\\/\\\/hummov.awf.wroc.pl\\\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A review found that several hip-abduction and single-leg exercises produced high activity in parts of the gluteus medius and minimus (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/33344003\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bodyweight, bands, and weights can all provide resistance; added equipment is not always necessary for progress (<\\\/span><a href=\\\"https:\\\/\\\/acsm.org\\\/resistance-training-guidelines-update-2026\\\/\\\"><span style=\\\"font-weight: 400;\\\">3<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/side-booty-workout-2\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/side-booty-workout-2\\\/\",\"name\":\"Side Booty Workout: Moves for Your Glutes | BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/side-booty-workout-2\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/side-booty-workout-2\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/996-side-booty-workout.png\",\"dateModified\":\"2026-10-27T09:12:57+00:00\",\"description\":\"Want to work the outer glutes? 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Try this \u2605 SIDE BOOTY WORKOUT \u27a4 with simple moves like lateral steps and leg lifts, and learn how to do them with good form.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/","og_locale":"en_US","og_type":"article","og_title":"Side booty workout: exercises for your glutes","og_description":"Want to work the outer glutes? Try this \u2605 SIDE BOOTY WORKOUT \u27a4 with simple moves like lateral steps and leg lifts, and learn how to do them with good form.","og_url":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-10-27T09:12:57+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/996-side-booty-workout-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a1fc1fed5dd72891a2ee8f88b5c4ed74"},"headline":"Side booty workout: exercises for your glutes","dateModified":"2026-10-27T09:12:57+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/"},"wordCount":1918,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/996-side-booty-workout.png","articleSection":["Butt Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A side booty workout trains the muscles around the outer hips through leg raises, side steps, and single-leg movements. The sample routine below combines six exercises with adjustable repetitions and holds. For another glute-training option, explore our <\/span><a href=\"https:\/\/betterme.world\/articles\/bubble-butt-workout\/\"><span style=\"font-weight: 400;\">bubble butt workout<\/span><\/a><span style=\"font-weight: 400;\">. Choose movements you can control without expecting a fixed change in appearance.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Key takeaways<\/b><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side-glute training can include hip abduction, side steps, and single-leg movements.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Training a nearby muscle has not been shown to selectively remove fat from that area (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A review found that several hip-abduction and single-leg exercises produced high activity in parts of the gluteus medius and minimus (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33344003\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight, bands, and weights can all provide resistance; added equipment is not always necessary for progress (<\/span><a href=\"https:\/\/acsm.org\/resistance-training-guidelines-update-2026\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/","url":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/","name":"Side Booty Workout: Moves for Your Glutes | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/side-booty-workout-2\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/996-side-booty-workout.png","dateModified":"2026-10-27T09:12:57+00:00","description":"Want to work the outer glutes? 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