Bring shape and size to your derriere with the best butt workout for women.
Nowadays, when you follow a women’s fitness account on Instagram, you’re inundated with pictures of girls with incredible peachy butts.
You might get instant envy, thinking they’re born with it, and there’s no way you’ll be able to achieve a butt like that.
We’re here to tell you that, with the right know how, a whole lot of dedication and the best butt workout for women, you can sculpt your own enviable booty.
When we say the best butt workout for women, we’re not talking squats and leg press. While they do help, they’re not the secret to crafting that perfect peach. We’re going to isolate all the key muscles, home in on any areas of weakness and use smart training techniques to promote size and shape.
Check out the best butt workout for women, transform your booty and be amazed by the results.
Butt workout for women: The structure
In the modern world, we spend a whole lot of time sitting down and neglecting some vital muscles. The more you’re sat on them, and not losing them, the more they go to sleep.
To start your butt workout, you need to wake those muscles back up with a little activation, otherwise it’ll take a while for them to kick in and you won’t be able to perform at your best.
You may feel tempted to skip this section and crack on with the workout, but it’s key you get those muscles fired up before you start, as it’ll make a huge difference to your peach progress.
To do this you’re going to need a loop resistance band.
Place the resistance band just about your knees and perform three rounds of glute activation by doing these movements:
· 8 x Banded hip bridges – Lie on your back and place your feet flat on the ground. Pushing against the band and keeping your knees in a strong position, raise your hips until your body is completely straight. Return your hips to the ground to end the rep
· 8 x Monster walks each side – Bend your legs so you’re in a half squat. Face one way and step your right leg out to the side, before stepping the other leg in to return to a normal squat width. Repeat this eight times before side-stepping back with the other leg eight times
· 8 x Banded clams each side – Lie on one side with both legs bent, with ankles and knees together. Keep the bottom leg on the floor and your ankles together, and raise your top knee up as far as you can. Complete eight reps before turning over and doing the same on the other side.
The best butt workout for women
4 x 12 Hip thrusts
3 x 8 (el) split squats
3 x 10 (el) Cable kick backs
2 x 30 (el) Banded side leg raises
3 x 8 (el) Walking lunges
The best butt exercises
This is the closest thing you’ll get to an isolation exercise for your glutes. It’s been made famous in recent years as the secret to unlocking some real size and shape in your butt.
Hip thrusts work every element of your glutes, highlighting weaknesses and developing muscle that can’t be reached through squats and lunges alone.
1. Sit on the floor alongside a bench with your upper back resting against the bench
2. Roll a bar over your legs so it’s sitting in the crease of your hips. Use a matt or a barbell pad to protect your hip bones from bruises
3. Bring your feet in so your knees are bent, and your feet are flat on the floor
4. Keeping your chin ticked in, and you back completely straight, push up through the hips to raise the bar off the floor
5. Push up until your body is almost completely flat and parallel with the floor
6. Once again, remember to keep your back straight and your chin tucked, lower your hips slowly until they’re a couple of inches from the floor, before repeating the movement
[Related Article: The Best Weight Loss Workouts for Women]
Split Squats/Bulgarian lunges
This is another way to home in on those glutes, and highlight any weaknesses you may be unaware of. As you’ll be working one leg at a time, whilst balancing, it’s a great way to target those stabilizing core muscles, as well as achieve a real burn through your glutes.
Tip: Rather than holding yourself completely upright in your split squat, hinge your torso forward from the hip, keeping your back flat. This will put more strain through the glutes, rather than the legs. Only do this whilst holding dumbbells, as it could be dangerous if you’re holding a barbell on your shoulders.
1. Hold a dumbbell in each hand and stand alongside a bench, facing away from it
2. Raise one foot behind you and place it on the bench
3. Jump the front foot forward so you feel stable and can perform a lunge without your front knee tracking over your toes
4. Once you feel stable, bend your front knee, dipping the back one so your front thigh is parallel to the floor
5. Focusing on firing through the glute, straighten your front leg to return to the start position
Cable kick backs
The cable machine is your new best friend when it comes to building a booty. They provide constant resistance that challenges your body at every point of a movement – no rest for a wicked peachy butt.
By adding these into our butt workout for women, we’re focussing on building muscle in the top of your glutes. This is essential to creating that coveted, rounded shape.
1. Lower your cable machine to the bottom setting and add a food strap attachment
2. Strap it around your ankle and select a challenging weight
3. Step backwards a little to allow room for the movement
4. Bend forward and hold on to the machine for stability, bending at the hip and keeping the back flat and straight
5. Bend you free leg slightly to increase stability, and take the cabled leg off the floor slightly
6. Also bend the knee of your weight leg, then push it back and up in a sweeping motion until your ankle is level with your hip and your leg is straight out behind you
7. Reverse the sweeping motion until your weighted ankle comes beside your standing leg
[Related Article: Weightlifting for Women – The Lifts You Need To Know]
Banded side leg raises
Although there are no weights involved in this movement, it’ll give you a burn unlike any other. As this is a side raise, it’s responsible for filling out that hip dip and creating a truly rounded, fuller peach. Utilising your resistance bad is essential to the best butt workout for women.
We’ve gone for high reps with this one. Don’t hate us, but this is key to creating hypertrophy, or muscle size of strength. If you want that booty faster and bigger, this is the way to do it.
1. Place your resistance band around your lower thigh, just above the knee
2. Lie on your side with both legs straight
3. Bend the leg on the floor so the thigh is in the same place, but you have a 90-degree angle at the knee
4. Keeping your top leg straight, raise it directly upwards to about 45-60 degrees
5. Slowly lower it down to the floor and repeat
By this point in the best butt workout for women, we’re really drilling into those glutes, so pick a couple of light, yet challenging dumbbells to finish the session strong.
You’re gonna need a little bit of space for this one so don’t be afraid to take up the floor for the final few steps of your butt workout.
1. Take a dumbbell in each hand
2. Stand with your feet together and stride out with your right foot
3. Ensure you’ve stepped forward one and a half strides and out to the side half a stride. This is the optimal distance for a lunge
4. Bend your front knee and dip your back knee so it’s about an inch from the floor
5. Push up again by firing through your glute and step your back foot in to meet the front
6. Step out with the opposite foot to begin the next rep
[Related Article: Kettlebell Workouts for Women]
The final rep – gymgirl hints and tips
If you’re trying to grow a booty, you may be tempted to hit your best butt workout for women every time you go to the gym. Don’t.
We’d recommend only training your booty or lower body twice a week, otherwise the muscle could become too fatigued and it will be detrimental to your progress. Instead, ensure you get plenty of rest between workouts to allow your muscles time to heal and more importantly – grow.
Aside from using the best butt workout for women, you need to get your nutrition on point. To grow muscle you need energy and protein, that means eating plenty of carbohydrates and high protein foods.
If you’re under-eating you won’t grow muscle, you’ll be tired and you won’t see the results you’re looking for.
To get started, check out our IIFYM guide right here.