This workout is a different take on our Big Booty workout. It includes the same focus – building the best looking and feeling butt. Keep in mind that because everyone’s genetics are different, some have smaller and some have bigger glutes, however, exercising this muscle can help affect the size, shape, tone and personally feeling it when it comes to your butt.

We’ve included compound strength and resistance movements to help you hit every single angle of your glutes. Squats and and deadlifts will help you build strength while donkey kicks and cable kickback exercises will help you hit different angles and stretch and burn your glutes and legs. Because your back is involved with a number of these workouts be sure you’re keeping proper form and that you go with no weight or lighter weights until you’re comfortable with the form and the workout.

Remember that along with this workout, proper nutrition will give you the best results. A caloric deficit will help you trim and sculpt, while a caloric surplus give you gain and volume. As always, be sure to get plenty of protein throughout the day. Supplementing this workout with cardio is also recommended, especially exercises like the stairmaster or incline treadmill. If you work in an office building or any multi story building opting for the stairs instead of the elevator will also give you a great lifestyle and energy boost.

Exercise no. 1

Hack Squat

4 sets of 10 reps

  1. Load the desired amount of weight to each side of the hack squat machine. Lean back onto the machine with the shoulder pads resting on your shoulders. Your legs should be about shoulder width apart with your feet angled out at about 5 – 10 degrees.
  2. Grab the handle bars near your shoulders. Now, pushing up with your heels, stand almost straight, with your knees slightly bent. Disengage the safety bars with your hands.
  3. While inhaling, slowly start to squat down until you’re at about an 80-85 degree angle.
  4. Pause for a moment, then using mainly your heels push back up to your starting position.
  5. Repeat for your desired amount of reps.
  6. When you’re finished with your set, stand back in your starting position, then reengage the safety bars with your hands. You can now slowly bring the weight back onto the safety bars and step off the machine.

Tips: Be sure to keep your back on the back rest at all times and look forward. Be sure to always use mainly your heels when pushing back up.

Exercise no. 2

Dumbbell Deadlifts

3 sets of 12 reps

  1. Choose a pair of dumbbells that you can do the desired amount reps with. Stand with your feet should width apart and your knees slightly bent and the dumbbells at your side. Typically, you would use an alternating grip on the dumbbells.
  2. With your grip and feet set, take a big breath and slowly lower the dumbbells in front of your legs. Keep your chest up, look forward with your back arched. Begin driving through the heels to move the weight upward.
  3. Once the dumbbells pass your knees, aggressively pull them back upwards. Pull your shoulder blades together as you drive your hips forward into the dumbbells.
  4. Keeping the dumbbells in front of you repeat for the desired number of reps.
Exercise no. 3

Donkey Kicks

3 sets of 12 reps

  1. Firmly hold onto either end of the resistance band, and place the center of the band around the sole of your right foot. Then place your elbows and knees on the ground so that your back is straight.
  2. While holding the band firmly, pull your bellow in, and extend your right leg straight out behind you. Then pull your knee forward but don’t let it touch the ground.
Exercise no. 4

Curtsy Lunges

3 sets of 12 reps

  1. Start from your standing position. Step your left leg behind your right leg so your thighs cross while bending both knees as if you were curtsying. Double check and make sure your front knee is aligned with your front ankle.
  2. Return to your standing position, and switch sides. This will complete one rep.
Exercise no. 5

Good Mornings

3 sets of 12 reps

  1. Find a rack with a straight bar and load the desired amount of weight to each side. The bar should be resting on a rack that’s slightly below your shoulders’ height.
  2. Approach the bar and rest the bar on your upper back or rear of your shoulders. While gripping either side of the bar with your hands for support, gently lift the bar off the rack with your body and take a few steps back.
  3. For this exercise it’s important you keep your back straight and tight and your knees slightly bent. Now bend your body forward from your hips, going as low as you can without compromising your form. Your back should be slightly arched, but tight. Be sure your legs are firmly planted and you don’t have the urge to fall forward.
  4. Pause at the bottom of this rep before slowly bring your torso back up to the starting position.
  5. Repeat for the desired amount of reps.
Exercise no. 6

Bodyweight Squats

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. You can put your hands behind your head. This is your place.
  2. Begin the movement by flexing hips and your knees, sitting back with your hips.
  3. If you’re able, continue down to depth, until you return to the starting place, and reverse the movement. Keep your head and chest up, as you squat and push your knees out.
Exercise no. 7

Hip Thrusters

3 sets of 12 reps

  1. Load a desired amount of weight onto a barbell and position this barbell over your legs. Sit on the ground with your back against a flat bench or a sturdy box or platform. Tip: Use foam or a mat on your legs to comfort the load when pushing the barbell.
  2. Move the barbell onto your hips, then lean your shoulders on the bench and while exhaling, push your hips up towards the ceiling accelerating the barbell up. Your feet should be firmly planted throughout this entire motion.
  3. Go as high you can and pause, before bring the barbell back down as you inhale. Be sure to keep your back relatively straight throughout this movement to prevent injury.
Exercise no. 8

Cable Kickbacks

3 sets of 12 reps

  1. Attach an ankle cuff attachment to the lowest setting of a cable pulley and attach the other end to your ankle.
  2. Standing 1-2 steps away from the weight rack, use your hands to grab the frame for support.
  3. Keep your abs tight, hips and knees slightly bent kick out the leg that’s attached to the weight back in an arc as high as you can go. You should feel contraction in your glutes.
  4. Bring your leg slowly back down to your starting position and repeat for the number of reps in the set.
  5. Once you’ve finished your reps switch legs and repeat steps 1-4 to complete 1 set.

Sandra Nguyen

I'm a 100% plant based (vegan) athlete and trainer, and I want to prove that you can accomplish your fitness goals the way you want to and without having to give up your beliefs. Come train with me!
View profile ›

Jael Lopez

I'm a 1x overall champion, and sponsored by WNC, having performed at multiple shows and trained multiple clients. My goal is to inspire people all over the world achieve their fitness goals.
View profile ›

Personalized Plans

Get a personalized workout and nutrition plan from any of the athletes in this workout.

Get Started