Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans]
Image: Oxygen Mag
Welcome to the Build-A-Butt Workshop. It’s a magical wonder emporium where saggy, flat butts are reconstucted and converted into plump, perky, well-shaped rumps. It’s a place where sweat spews everywhere, calories spontaneously combust, and muscle fibers are torn apart like presents on Christmas morning, all in one connected symphony of leanness.
But unfortunately for you, our workshop isn’t fun or forgiving. It’s nonstop torture. But in the most satisfying kind of way.
We’ve handpicked 7 of the most effective butt exercises and created a Molotov cocktail of gluteal incineration. The Build-A-Butt Workshop Glute Workout Plan directly targets the glutes first and foremost, but secondarily, it demolishes the entirety of the lower body and thoroughly challenges the core. Strategically, it launches with a flurry of high-intensity, heavy, weighted exercises—including squats, deadlifts, and lunges—and gradually progresses into lighter isolation territory, which firmly targets the boo-tay.
Exercises like weighted hip thrusts and stability ball hamstring curls dig deep, amplify the contraction throughout the glutes, and work the butt across movement patterns that are completely different from traditional squats and lunges.
Altogether, you’ll stimulate powerful growth across the gluteus maximus, gluteus medius, and hamstrings—the muscles responsible for a nice butt—tighten your entire backside, and sculpt a round, perky derriere.
By the end of the workout your legs will be shaking like a Jell-O mold and you’ll barely be able to walk, but the results are so tasty that you’ll be begging to come back for more. It’s a little masochistic, honestly.
Dive in, butt first.
The Build-A-Butt Workshop Glute Workout Plan
Here are the rules of the butt workout game:
- Do the Build-A-Butt Workshop Glute Workout Plan 2-3x per week, and take at least 2 days off in between workouts. This is a great substitute for any lower body workout plan, and perfectly acceptable for leg day.
- Gradually increase the weight as your body gets stronger. More weight = more growth.
- Do a light CV warm-up pre-workout, for ~ 5 minutes.
- You can print out the full workout here.
1. SUPERSET — Barbell Squats + Wide Stance Barbell Squats
Image: Men’s Fitness
How To:
Protocol: 3 supersets — 12 reps (barbell squats); 12 reps (wide stance squats)
Target Muscle(s): Legs (All), Butt, Core
- Complete 12 reps of the barbell squat immediately followed by 12 wide stance barbell squats.
- For the wide stance barbell squats — reduce the weight by roughly 25%, step out into a wide stance (1 step sideways with both feet), and turn your feet out diagonally (pointing at 10 and 2 on a clock). The movement is the same as a regular squat, but you should feel a deeper stretch across your butt and hamstrings on the way down.
- For both exercises, make sure your thighs lower down so that they’re parallel to the floor. GET LOW.
2. Single Leg Romanian Deadlifts
How To:
Protocol: 3 sets — 12 reps/leg
Target Muscle(s): Hamstrings, Butt
- (1) Stand up tall with a dumbbell/kettlebell in your right hand. With a slight bend in your left knee, maintain your balance, kick out your right leg, and slowly lean forward until your torso is parallel with the floor — all of the pressure should sit behind your left hamstring and butt cheek.
- (2) Hold the stretch for 1s and powerfully drive up through your left heel into a full stand. Repeat a full set with your left side and repeat for the right.
3. Dumbbell Step-Ups
Image: Oxygen Mag
How To:
Protocol: 3 sets — 15 reps/side
Target Muscle(s): Butt, Legs (All), Core
- (1) Stand tall with two dumbbells, perpendicular to a bench (or step, or chair).
- (2) Keep your back straight, tighten your core, and take a step up onto the bench. Push up hard through your butt and try to stay as balanced as possible.
- (3) Slowly lower back down. Complete 15 reps with the left foot and then switch to the right.
4. Goblet Squats
How To:
Protocol: 3 sets — 15 reps
Target Muscle(s): Legs (All), Core, Shoulders, Biceps
- (1) Hold the top of a dumbbell so that it’s positioned over your chest. Keep it there throughout the movement.
- (2) Tighten your abs, maintain a flat back, and squat down until your thighs are slightly below parallel. Keep your chest up.
- (3) Contract your glutes and powerfully press back up to start.
5. Video Demo — Barbell Hip Thrusts
Image: Bodybuilding.com
How to:
Protocol: 2 sets — 15 reps
Target Muscle(s): Butt, Hamstrings, Core
- (1) Lie your back perpendicular to a flat bench. Using a bench increases the range of motion and amplifies the contraction in the butt. Place a loaded barbell across the top of your pelvis — use a pad or towel if necessary. Be gentle down there.
- (2) Squeeze your glutes and hamstrings, vigorously thrust your hips, and raise your pelvis up as high as possible into the air. You should form a flat bridge with your body. SQUEEZE your butt at the top for 1s and slowly lower down to the ground. As this gets easier, increase the weight used.
You can also use a dumbbell, kettlebell, or weight plate.
6. Video Demo — Dumbbell Side Lunges
How to:
Protocol: 2 sets — 12 reps/side
Target Muscle(s): Legs (All), Core, Butt, Biceps
- (1) Stand tall with two light dumbbells. Take a large step to the left and squat down laterally until your left thigh is parallel with the floor. Extend your arms and touch the dumbbells against the ground. Try to keep your back straight (don’t arch it).
- (2) Press through your butt and stand back up to starting position. Repeat for the right side and continue to alternate.
7. Stability Ball Leg Curls
How To:
Protocol: 2 sets — 15 reps
Target Muscle(s): Hamstrings, Butt, Core
- (1) Lie on your back with your heels on top of a stability ball.
- (2) Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
- (3) Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings.
- (4) Hold the contraction for .5s, roll the ball back out to full bridge and repeat. If this is too easy you can amp up the difficulty by completing each curl with one leg (while keeping the second leg elevated in the air – 2:00 mark in this video demo).
Pages: Workout Description | Printable Infographic
Bryan DiSanto
I also contribute to Men's Health Magazine.
When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
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