Build a Better Booty: The Best Butt Workouts for Women
Build a Better Booty: The Best Butt Workouts for Women
It seems the country, if not the world has an unending fascination with the butt. Let's face it, oftentimes when looking at the opposite sex it's the first thing you notice on someone so it's no surprise that it can easily become a priority in one's training program.

I am not talking of Kardashian-sized proportions, here. I am referring to the highly sought-after round booty most women want. Not only will you fill out your jeans in a good way, you'll also gain a little confidence along the way.

Yes, a well-developed backside will turn heads, but it will also aid in several real-world functions as well. As the largest muscle in the human body (for some of us that may be hard to believe) it is critical regarding form, technique and supporting the entire body. Strong glutes help with squatting, rowing and even bench pressing. It helps stabilize and strengthen the body in specific postures and is critical for lower back and abdominal stability and strength.

Everyone has something to gain from better, rounder, stronger glutes, right?

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Is Glute-Specific Training for Me?

You may ask yourself if cutting out specific time in your workout for glute-only training is worth it or if you need it at all.

The first question is one of vanity. Do you want a rounder, shapelier butt? If you're one of the lucky ones out there who have one already then you can quit reading now. But (pun intended) if you need a little more attention in that area read on.

Secondly (and more importantly) do you suffer from poor glute strength? Put another way, does your lower back take a huge brunt of stress from squats and rows? Does your posterior chain need strengthening? Glutes are a major part of the all-important posterior chain helping you achieve balance, symmetry and an overall control of all planes of motion.

It's easy to see beyond vanity reasons why you need to pay at least a little attention to your glutes.

The Butt Workout Program Explained

This booty-building program is split into two types of routines. One is a comprehensive lower body training routine designed to work your legs from calves to hams to quads with a focus on glutes. Think of it as a glute-centric leg day.

The second is a stand-alone glute-building routine that will be performed in addition to your current leg day or on a separate day on its own. Feel free to fit it where you'd like.

Another point I want to drive home is the fact that glute training is unlike training chest, back or arms. The goal is to stimulate the muscle not annihilate it. So your intensity needs to be in check. You need to focus on form and technique because the goal isn't to go all-out and blast the muscle until you are unable to stand. Get the work done and move on.

Butt Workouts - To Be Included With Your Leg Training

Better BootyGive any one of these a try. Or you can simply rotate these routines from workout to workout. Start with the recommended warm-ups and rest only 60 seconds between all straight and supersets.

Butt Workout Program A

  • Superset (warm-up): Leg extension machine and walking bodyweight lunge – 3 or 4 sets of 20 reps each (10 reps each leg for lunges)
  • Superset: Dumbbell Romanian deadlift and single-leg press (feet high on platform) – 3 or 4 sets of 10 to 12 reps
  • Barbell back squat – 3 sets of 8-10 of 1 ½ reps (one rep = half way up, down and then all the way up)
  • Superset: Single-leg calf raise with dumbbell and bodyweight step-up – 3 sets of 10 reps each leg

Butt Workout Program B

  • Superset (warm-up): Bodyweight lateral lunge and bodyweight deep squat – 3 or 4 sets of 10 reps (10 reps each side for lateral lunges)
  • Superset: Barbell front squat and single-leg Romanian deadlift with dumbbell – 3 sets of 8 to 10 reps (4 to 5 reps for each side of RDLs)
  • Superset: Forward foot elevated bodyweight lunge and seated or standing machine calf raise – 3 or 4 sets of 8 to 10 reps (8 to 10 for each leg of lunges)
  • Finish with 30 box jumps total (no matter how many sets it takes you, just shoot for a total number)

Butt Workout Program C

  • Superset (warm-up): Box toe tap and box jump – 3 sets of 10 reps (10 toe taps for each leg) Superset: Weighted hip thruster and weighted heel raise off floor – 3 or 4 sets of 12 to 15 reps
  • Superset: Dumbbell Bulgarian split squat and Dumbbell Romanian deadlift – 3 sets of 8 to 10 reps (8 to 10 reps for each leg of RDLs)
  • Leg press – a total of 50 reps (no matter how many sets it takes you, just shoot for a total number)

Butt Workouts - To Be Done Separately From Leg Training

As stated before, give any one of these a try. Or you can simply rotate these routines from workout to workout. Start with the recommended warm-ups and rest only 60 seconds between all straight and supersets.

Butt Workout Program A

  • Superset (warm-up): Bodyweight squat and box jump – 3 sets of 10 reps each
  • Superset: Weighted hip thruster and bodyweight step-up – 3 sets of 10 to 12 reps (10 to 12 reps for each leg of step-ups)
  • Barbell or dumbbell Romanian deadlift – 3 sets of 8-12 of 1 ½ reps (one rep = all the way down, half way up, all the way down then all the way up)

Butt Workout Program B

  • Superset (warm-up): Walking bodyweight lunge and plank – 3 sets (10 steps of lunges and 10 seconds of planks)
  • Superset: Dumbbell sumo squat and glute bridge – 3 or 4 sets of 10 to 12 reps
  • Superset: Bodyweight reverse lunge and bodyweight step-up – 3 sets of 10 to 12 reps each leg

Butt Workout Program C

  • Superset (warm-up): Box jump and bodyweight walking lunge – 3 sets of 10 reps (10 total steps for lunges)
  • Circuit: Weighted hip thruster, Dumbbell Romanian deadlift and bodyweight step-up – 3 or 4 sets of 10 to 12 reps (10 to 12 reps each leg for step-ups)