How to Get a Nice Butt in Three Weeks

Squats, lunges, and deadlifts!

exercises to get a beautiful butt

One important part of feeling confident and beautiful is learning to love your body as it is. For many of us, this means learning to love our curves. Fortunately, bigger, shapelier butts, are finally getting the appreciation they deserve! This routine to get a beautiful butt will show you exactly what you need to do!

But how to get a nice butt and what are the benefits? Eating a healthy diet, doing squats, and lifting weights are all effective methods for building a nice butt. Regular exercise helps to burn calories and build muscle, resulting in a firmer and more lifted booty. Additionally, wearing good supportive undergarments can help to contour and shape the buttocks. 

For injury prevention, useful movement, and keeping good posture—all of which contribute to healthier years—glute strength is a must-have. It plays a big role in mobility concerning your hips and lower back. All of the finest glute exercises require hip extensions, which is the process of fully extending your leg to allow your hip flexors to expand and open up. If you need to warm up your glutes, first do some light stretching.

The gluteal muscles that make up the buttocks are some of the largest and most powerful muscles in your body. However, frequent periods of extended sitting and disuse can cause muscle atrophy, which leads to an unfortunate saggy-butt look.

Regular exercise strengthens muscles and combats muscle atrophy. Squats, lunges, deadlifts, leg presses, and stair climbing are all great for targeting these muscles. Working the butt muscles frequently, and slowly increasing the weights that you use, will allow you to get a beautiful butt once and for all! You’ll be proud of every single one of your curves!

How to Get a Nice Butt in Three Weeks

butt workout

What You’ll Need: a few sets of dumbbells ranging from light to medium (5-20 lbs), a gym mat or towel, and a step, bench, or sturdy coffee table

What to Do: Below, you’ll find a workout for each week. Repeat the workout 3 times per week. You should continue to do your own upper body, core, and cardio workouts throughout the three weeks.

We have included videos showing how to properly perform the exercises. Maintaining proper form helps prevent injuries and ensures that you’re getting the most out of your workout.

Week 1

  • 20 Squats
  • 20 Walking Lunges (10 each side)
  • 40 Donkey Kicks (20 each side)
  • 20 Bulgarian Split Squats (10 each side)
  • 10 Jump Squats

Rest for 30-60 seconds, then repeat for a total of 3 rounds.

Week 2

  • 25 Squats
  • 20 Straight Leg Deadlifts
  • 30 Walking Lunges (15 each side)
  • 50 Donkey Kicks (25 each side)
  • 15 Jump Squats

Rest for 30-60 seconds, then repeat for a total of 3 rounds.

Week 3

  • 30 Squats
  • 40 Walking Lunges (20 each side)
  • 20 Bulgarian Split Squats (10 each side)
  • 60 Donkey Kicks (30 each side)
  • 20 Jump Squats

Rest for 30-60 seconds, then repeat for a total of 4 rounds.

Instructional Videos


Walking Lunges

Bulgarian Split Squats

Jump Squats

Straight Leg Deadlifts

Donkey Kicks

What did you think of this program to get a beautiful butt? Which move was your favorite? Let us know in the comment section, below!

After completing this beautiful butt workout, consider trying one of these awesome routines:

Remember, following a healthy diet is a must if you want to see progress! Eating lots of protein will ensure that your muscles are getting the nutrients they need to tone and tighten! This 30-Day High-Protein, Low Carb Challenge is a great place to start.

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D'Juan Woods

D’Juan Woods, is a graduate of Oklahoma State University where he played wide receiver. D’Juan went on to play in the NFL for the Jacksonville Jaguars and the Super Bowl winning team, the New Orleans Saints. Unfortunately, D’Juan’s NFL career was cut short due to a spinal cord injury that nearly left him paralyzed. Upon his recovery, D’Juan brought his sports knowledge to the realm of personal training. In 2017 & 2018 he was named as a Master Trainer for the Nike Training Club. D’Juan recently won the Equinox Fitness “Prodigy” Talent Search.

D’Juan designs training programs that are very distinct in the fitness world and have delivered amazing results! His programs are based on a willingness to move forward and improve ones body. D’Juan offers comprehensive personal training programs that will improve your physical condition in a matter of weeks. Let's go!

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