The Ultimate 4-Week Butt Shaping Workout Plan for Women

Completely transform and reshape your butt in the next 30 days with this free 4-Week Butt Workout Plan for Women.

These days, it’s all about having the perfectly shaped rounded butt.

I mean who doesn’t want to build a more toned, sculpted, and perky backside?

I know I do. 

From your girl next door to the hottest celebrities, you can spot bombshells flaunting their bootylicious rear end “selfies” with their favorite butt exercises.

If having a toned butt is at the top of your fitness goal, we have the perfect butt workout plan to give your butt a serious lift.

If you’re ready to reshape your rear end and build head-turning, gravity-defying, perfectly padded buns, join me in this butt workout challenge the next 4 weeks to truly transform your backside.

This workout is not like the typical 30-day squat challenge where you do squat every day.

This 4-week butt building workout consists of a variety of best butt exercises to give you quick results.

If you want a tighter bun, this butt workout is it.

But first, let’s explore a little booty background.

Butt Anatomy 101 – Glute Muscles Explained

The butt, technically known as glutes are formed by 3 muscles: gluteus maximusgluteus medius, and gluteus minimus muscles

Collectively, glutes are the largest and most powerful muscle group in the body, and without it, it’s even difficult to maintain a proper posture (1, 2). 

And if you are wondering if those great butts can be made, here is a bit of butt truth you want to know. 

While there is some evidence genetic makeup partly shapes your structural line, you can also grow your butt muscles in size and even reshape it using proven workouts.

Which is what this butt exercise plan is all about.

  • Clamshell—Mini-band
  • Glute bridge with a mini band
  • Squat—Mini-band 
  • Lunge
  • Step-up
  • Leg-Curl—Mini-band

These exercises are known to target the glutes and all of the surrounding muscles.

No equipment needed except for a mini-resistance band for added resistance to increase the effectiveness of some of the exercises. 

Read through so you can familiarize yourself with the exercises. 

1. Clamshell—Mini-Band

Clamshell exercises

Place a mini-band around your legs just above your knees. Lie on your side with your hips and knees bent 45° keep your legs stacked and feet in contact with each other.

Tighten your core and raise your upper knee as you can without moving your pelvis. Don’t allow your lower legs to move off the floor. Pause, then return to the starting position. Continue for the prescribed number of repetitions. Switch sides and repeat. 

2. Glute Bridge—Mini-Band

Glute bridge mini-band workout

Wrap a mini band around your legs, just above your knees and lie face-up on the ground with your arms at your sides, palms facing up.

Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor.

Contract your glutes to raise your hips off the floor until your knees, hips, and shoulders are all in a straight line. Pause 1-2 seconds, then lower back down and repeat for 12 to 15 repetitions for 2-3 sets.

3. Bodyweight Squat—Mini-Band

Band squat mini-band workout

Stand with a mini band looped around your legs, just below the knees, arms at your sides, and feet shoulder-width apart.

Initiating movement with your hips, squat back and down until your thighs are parallel to the floor. Stand up by pushing through your hips. That’s one rep. Continue for the prescribed number of repetitions.

4. Bodyweight Lunge

Bodyweight lunge exercise for a better butt

To start, stand with your feet shoulder-width apart, shoulders back, and core tight. Lift your right leg off the ground and take a big step forward. Lower your body toward the ground until your right upper thigh is parallel to the floor and your right knee forms almost a 90-degree angle.

Straighten up by pushing through your right heel to return to stand. Continue for the prescribed number of repetitions. Switch legs and repeat.

5. Step-Up With Knee Raise

Step-up butt workout for women

Place a box or a step in front of you and stand up straight with your feet shoulder-width apart. Lift your left foot up, step onto the box, and press onto your foot to lift your body weight onto the body and drive your right knee up. Step down with your right foot. Continue for the prescribed number of repetitions. Switch sides and repeat.

6. Leg Curl—Mini-Band

Resistance band leg curl butt workout

Lie facedown on the floor with the mini-band placed around your right ankle and the other to a study non-moving stationary object.

Scoot away from the anchor to create tension. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you comfortably can. That’s one rep. Continue for the prescribed number of repetitions. Switch sides and repeat. 

4-Week Butt Workout for Women

Butt workout for women


The Takeaway

Having a great butt is partially genetic, but science-backed butt exercises can help get your butt into shape and go from flat to full regardless of your genes. 

Performing effective butt exercises also has other added benefits. They help strengthen your entire kinetic chain, diminish cellulite, and even reduce your risk of injury. 

All in all, this 4-week butt workout challenge will not only transform your whole backside, but also help with strength, aesthetics of the lower body, and your health. 


  • (1) Hamstra-Wright, Karrie L, and Kellie Huxel Bliven. “Effective Exercises for Targeting the Gluteus Medius.” Journal of Sport Rehabilitation, U.S. National Library of Medicine, Aug. 2012,
  • (2) Cooper, Nicholas A, et al. “Prevalence of Gluteus Medius Weakness in People with Chronic Low Back Pain Compared to Healthy Controls.” European Spine Journal: Official Publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society, U.S. National Library of Medicine, Apr. 2016,
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