Butt workout for women

These days, it’s all about having the perfectly shaped 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 for you 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 and 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 the best bun 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.

The "butt", technically known as glutes are formed by 3 muscles: gluteus maximus, gluteus 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 butt workouts.

If you remember from earlier, glutes are made up of 3 muscles. By targeting each one of them and from different angles, you can lift (gluteus maximum), pop, and round (gluteus minimus and medius) your behind and create the well-shaped butt you always wanted. 

As with any body transformation plan, healthy eating is also an important part you can't skip. 

Like any other body parts, your butt muscles are covered by a layer of fat, and the result of your butt workouts will not show unless you work on reducing that fat. 
So, be sure to combine your workout with a healthy, whole food-based diet, and you’ll be on your way to a great butt that is well shaped and lifted. 

In this 4-week butt workouts, we go deeper into the "best butt exercises" based on the latest scientific studies (3). 

They work, strengthen, and shape your rear end from all angles, with different emphasis so you can lift, round and shape cheeky buns in a way you didn't think possible. 

This butt sculpting workout challenge is designed to reinvent and transform your butt, from flat to full.

So here are the ultimate 6 butt exercises in this routine:

  • Clamshell—Mini-band
  • Glute bridge with a mini band
  • SquatMini-band 
  • Lunge
  • Step-up
  • Leg-CurlMini-band

These are six of the best and most effective butt exercises known to target the glutes and all surrounding muscles, including the hamstrings, quads, inner thighs and outer thighs. They'll challenge your glutes to increase in size and strength within 4 weeks.

No equipment needed except for mini-resistance bands for added resistance to increase the effectiveness of some the exercises. You can grab the ones we used in this workout below.





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 bodyweight 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 to 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.  



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