9 Booty-Building Basics to Include In Your Routine

Grow your glutes with these effective exercises.

By performing these 9 Booty-Building Basics in your weekly routine, you will be able to build the butt of your dreams!

The majority of lower body exercises tend to target multiple muscle groups at once. This is totally fine when you’re trying to grow your booty, but if you really want results, there are certain moves that are more glute-focused than others. By performing a combination of these 9 booty-building basics consistently each week, you can go from having a flat bottom to rocking a beautiful, round booty! 

9 Booty-Building Basics to Include In Your Routine

Using heavier weights than normal is the best way to build a booty!

Before we get to how to perform this workout, it’s necessary to address the importance of using heavier weight. In order to build your butt, you need to challenge your muscles. While the number of sets and reps you perform plays a role in building your booty, so does resistance. Combining the appropriate amount of resistance AND the most effective number of sets and reps will get you the best results possible. 

We highly recommend using a moderately heavy resistance for this routine. Only you will know what is moderately heavy for you, so you will likely need to try a few different weights at first. And while proper form is always important, it is particularly crucial when using heavier weight. That said, be sure to watch all of the instructional videos for each move below, before you begin the workout!

The number of sets and reps you need to perform for any workout will vary depending on your goals. As far as booty-building basics go, you will need to follow a set and rep scheme for building muscle. Before you get scared, remember that building muscle is synonymous with “toning up:” They’re one and the same! 

Complete 3 to 5 sets of 8 to 12 reps for all of the exercises below. Rest for 60 to 90 seconds in between sets. 

Choose One Squat Variation to Perform:

  1. Barbell Back Squats
  2. Bulgarian Split Squats

*You can add resistance to Bulgarian split squats with dumbbells or a kettlebell.

Choose One Deadlift Variation to Perform:

  1. Barbell Deadlifts
  2. Single-Leg Dumbbell Deadlifts

*You can use a kettlebell in place of a dumbbell for single-leg deadlifts.

Choose One Bridge Variation to Perform or Hip Thrusts:

  1. Bridges
  2. Single-Leg Bridges
  3. Barbell Hip Thrusts

*For both variations of bridge exercises, hold a dumbbell or kettlebell at your hips. 

Choose One Unilateral Movement to Perform:

  1. Step-Ups
  2. Forward to Reverse Lunges

*Hold one dumbbell/kettlebell at chest level or two dumbbells/kettlebells (one in each hand) down at your sides for both of these exercises. 

So an example workout would be performing 3 to 5 sets of 8 to 12 reps with a medium to moderately heavy resistance for these four exercises:

  • Barbell Back Squats
  • Single-Leg Dumbbell Deadlifts (per leg)
  • Barbell Hip Thrusts
  • Step-Ups (per leg)

You can combine any of the exercises that you like, but be sure to choose at least four of them! Perform any variation of this workout up to three times per week!

Instructional Videos

Barbell Back Squats

Bulgarian Split Squats

Barbell Deadlifts

Single-Leg Dumbbell Deadlifts

Bridges

Single-Leg Bridges

Barbell Hip Thrusts

Step-Ups

Forward to Reverse Lunge

Remember, the more of these booty-building basics you include in your weekly training routine, the better your results will be!

If you enjoyed this workout, we think you might also like to try: 7-Day Best Butt Circuit Workout Plan

Also, be sure to follow us on Facebook and Pinterest for more fitness routines and plans!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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