Girls Who Lift – Bigger Butt Workout
Girls, every single one of us is different. Some are born with an enviable booty and some of us aren’t so lucky. But don’t sweat it. With the right bigger butt workout, you can have the booty of your dreams.
Whether you want something a little perkier or are going for next level Kardashian, we’ve got your back.
At SMG, we’ve used our fitness expertise to bring you the exercises that are absolutely essential to your bigger butt workout. Simply add these to your gym routine and you’ll start to feel that muscle growing booty burn in not time.
The key with this one is keep it challenging, but don’t overdo it. Regularly change up your exercises and rep/set patterns to avoid the dreaded plateau. At the same time, don’t focus on bigger butt workouts more than twice a week. We know you want an incredible transformation, but just like every other muscle, it needs time to heal so you can work harder next time it’s booty day.
You could add a pre-workout in the mix to keep you motivated.
Table of Contents
Bigger Butt Workout – Article Preview:
- Reps and sets
- Bigger butt workout
Reps and Sets for a Bigger Butt
The amount of reps and sets you perform for these exercises depends on your goals. For muscle size, or hypertrophy, we recommend you aim to achieve between 8-12 reps in each set. You can build muscle at any rep range but this one works great for building strength and endurance at the same time.
If you’re looking for all-out strength, 1-6 reps at a heavy weight is optimal.
In a bigger butt workout, a hypertrophy workout is probably your best bet. It will still make your booty stronger, but the main focus will be growing the muscle for a visibly perkier derriere.
The weight should be challenging for 12 reps. A way to test that you’re at the right weight is to attempt 14 reps at something you find difficult. If you really struggle with the final rep, that’s about the perfect weight for your 12.
Aim to do between three and five sets of 8-12 reps, depending on how strong you’re feeling. If you have some fuel left in the tank, go for the extra set. If it’s becoming easy for five reps it’s time to up the weight.
Bigger Butt Exercises
Take three of the following exercises and use them to create a super effective bigger butt workout. To really feel the burn, complete a round of muscle activation before you start lifting weights. This way your glutes will be firing on all cylinders, ready to work hard.
This is like the foundation of your bigger butt workout. A squat pulls in just about all of your lower body muscles, perfect if you’re looking to grow your booty. Add weight with a barbell or dumbbells to bring another level of challenge to your workout.
Our top tip is to vary the width of your stance to target different muscles. The closer your feet are to each other the more the focus will be on your quads, whereas if your legs are slightly wider apart, you’ll feel it more in your glutes. So a slightly wider stance will likely help you in your booty growing goals.
If you’re not familiar with squatting with weight, work on your form before you head to the bar or use the leg press instead.
How to back squat:
Before you add weight, make sure your squat form is perfect. Begin with your feet at just outside hip width apart and your feet pointed outwards at around a 40-degree angle. Break at the hips and begin to move them back and downwards, keeping your weight on your heels. Keep your chest high and maintain a strong lumbar curve throughout the movement. This is essential girl – when you add weights, you don’t want your back to bend as this could cause injury.
Once you feel comfortable with your squat form, step under a barbell on the rack until it rests across the back of your shoulders. When it feels like it’s in the right position, step it up and out of the rack, holding it in place with both of your hands.
The lunge is one of the most effective exercises for targeting your booty. It drills right into your hamstrings and glutes to give you a real burner of a bigger butt workout.
There are also a few different types of lunges you can use to mix up the intensity of your workout. Have a go at these to really get your butt working. We’ll start with the easiest and work out way through to the harder variations.
- Stationary lunge – In a standing position, simply take one large step forward. When you bend your front leg, your knee shouldn’t go over your toes. If it does, step out a little further. Drop down until your back leg almost touches the floor, then push up and back with your front leg to return to a standing position with your feet together.
- Walking lunge – Step out and drop into a lunge as you would with your stationary variant. When you go to stand, push up and forward with your front leg and bring your back foot up to meet the front. You should’ve stepped forward.
- Split squat – This is one of the most glute focused variations on a lunge. Place one foot on a bench behind you and hop your front foot out so you can perform a lunge without your knee going over your toe. From here, dip down until your back knee almost touches the floor, then push up again with your front leg.
You can add weight to all of these to make it more challenging and help grow those butt muscles.
This is one of the most glute focused exercises you can do. It requires strength and power from your butt and hamstrings which grows muscle in the areas you want them most. When performed correctly, you can also load your hip thrusts with weight for extra booty gains. Form is key though on this one girls, so get that nailed before you start adding barbells into the mix.
How to hip raise:
Begin with a hip raise before you move on to a weighted thrust. Lie on the floor and move your feet in until they’re about a foot in front of your butt. Push through your feet and tighten your glutes to raise your hips until your body is a straight, diagonal line from knees to shoulders. Hold a plate over your hips for extra resistance.
How to hip thrust:
For a hip thrust, sit in front of a bench with your knees slightly bent and your planted on the floor. Rest your shoulders on the bench and push your hips up to the ceiling. Trying to not to move too far onto the bench with your shoulders, squeeze your glutes at the top of the movement before returning your butt down to the ground.
To add weight, simply roll a barbell into the crease of your hips – wrap a gym towel or a barbell pad around the bar so you don’t get any bruises. Then simply perform the hip thrust, holding the bar in place when it’s not on the ground.
A deadlift is one of the fundamental exercises for working your hamstrings and glutes. It effectively works a huge range of muscles, but you can’t let your form slip on this one or you could end up with an injury.
How to deadlift:
Throughout the movement, keep your back flat, your hips down and your abs in and tight for a strong core. When you first pull the bar off the ground, straighten your legs, keeping your back strong until the bar is just above your knees. Then, the second pull is you extending at the hips, squeezing your butt until you’re standing upright. To bring the bar back down, reverse that motion.
Stay strong and controlled throughout this movement for a safe form and an effective workout. Keep your bar close to your legs to stay in control and make the lift as efficient as possible.
Add these exercises to your legs day to create a well-rounded, muscle-building big butt workout. Work them with the optimal rep and set patterns at challenging weights to start building muscle and a peachier, rounded butt.
Bigger Butt Workout
Try this complete big butt workout and watch your body develop next level size and shape.
Begin with glute muscle activation using resistance bands.
- 4 x 8 squats
- 3 x 12 hip thrusts
- 3 x 8 split squat (el)
- 3 x 6 deadlift
- 3 x 10 weighted reverse lunge (el)
Once you have these workouts down, you’ll start building some serious muscle in your rear, perfect for that bigger, rounder booty.
Looking for more workout inspiration? Read more of our articles at SMG:
- Barbell Legs Workouts for Women
- Ultimate Female Pull Up Program
- Burning Booty Band Workout for Women
Or check out our top pre-workouts to power through those booty gym sessions!