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Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans]

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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.

butt workout, glutes workout, butt workout plan, best butt workout plan, best glutes workout plan, glute workouts, best lower body workout plan, lower body workout, leg workout, legs workout, glute workout, leg workouts, free workout plansAltogether, 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


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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


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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


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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


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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


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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


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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


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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


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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

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

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 Snapchat (BRYDISANTO).
Bryan DiSanto

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  • Michelle

    I’ve been working on trying to “perk up” and shape for the past 6mos., this looks like a good plan for me to switch some exercises up! I was wondering if you might have a couple of other really useful butt exercises to add to this? I’m currently doing lunges, superset squats, Romanian deadlifts, goblet squats, bridges, swiss ball curls, and leg presses.

    • Hey Michelle — definitely try barbell hip thrusts, reverse lunges, one leg RDLs, and one leg swiss ball curls. You can also try what I call “asskickers” (http://instagram.com/p/yXpCwYoRfC/).

      All of that, on top of the moves in the routine, should be way more than enough stimulation to get your butt to perk up, Frankly, it’s probably as simple as increasing the intensity by adding more weight.

      Increase the weight over time, emphasize depth and range of motion, and you’ll see solid progress.

      • Michelle

        Thanks Bryan!! This gives me a couple of good ideas for a better variety, I love your website! Couldn’t get the ass kickers link to work

  • P.E.

    Hi Bryan,
    this is my first time on your website and I am loving it so far. anyways,i have recently retured tothe gym a break; i’ve been back about tree full week now. Do you think its to soon to try this worout plan? thanks

    • Thanks PE! Not at all, but start slow as you work your way back.

      I’d start with light weights and stick with them until you get the form down. As your body gets stronger and more comfortable, start to increase the weight.

      And if it’s too hard—because this is difficult—feel free to cut back on the number of sets/reps you’re doing.

      -Bryan

  • Erica

    Hi Bryan,
    I am just loving all the workouts on here. They keep the gym interesting and the full body workout splits keep me especially motivated. Can’t wait to try this for legs day after work!
    Erica

    One teensy question though- where’s the awesome printable recap/table for this one? The picture one is nice but if I load up the table-type ones on my phone it’s super easy to read in my armband at the gym!

    • Hey Erica — glad you loved the workout! We’ll work on getting a table up for you ASAP.

      For now, I’d save the infographic and just scroll through it as your workout progresses (and thanks for the feedback, good to know that you like the table format better).

      -Bryan

      • Erica

        Sounds great! Thanks so much. I personally like the table because it’s easy to quickly glance at and see what’s needed – though that could also just be my science background talking/what I’m used to.

        Also, legs and glutes were totally murdered after this. Good work! Can’t wait to do it again!

  • Ange Bigey

    Hi, what time of rest please?

    • Keep it between 60-90 seconds.

      • Ange Bigey

        Thanks, i don’t have a stability ball what the best replacement ?

        • A few options for you:

          If you have TRX bands, put your heels in both straps and repeat the same motion. You can also do the same thing with a smaller medicine ball and isolate each leg.

          If you can’t access either, just add 1 extra set of single leg Romanian deadlifts and 1 extra set of barbell hip thrusts.

          • Ange Bigey

            Really thank, the last question before hard and ugly training, this workout can give big glutes and hips?

            • Of course. It’s targeted at the lower body, specifically the glutes. It’s intense and challenging, but produces BIG results if done consistently.

              • Ange Bigey

                Very very thanks for your all answers 🙂

  • svitlana

    Hi, how long can i use this program before switching it up ?

    • Run it as your leg workout for 6-8 weeks then switch it up.

  • Sarah Grover

    Hey Bryan,
    I’m so frustrated! I take a 45 min. boot camp class 3x a week and do Body Pump 2x a week. I’m getting frustrated because I’m not seeing progression with my lower body. I seem to be able to challenge my upper body, and see progress, but my lower body? Meh, still jello. Most would consider me pretty fit and I have very little body fat but I’m lacking in both strength and definition. I’m wondering if maybe the cardio aspect of my workouts might be partly to blame?? I try to add weight in Body Pump but find it had to challenge myself, keep good form AND keep up. I love my classes but am wondering if I need to take a day or so to focus on a more specific leg/glute workout. I don’t expect to be competition grade but sending the booty northward would be great! Thanks for any direction

    • Hey Sarah!

      Your intuition is totally on point. My big issue with classes is that they tend to be full-body and overly cardiovascular in nature — they’ll help get you “fit” and “in-shape,” but rarely do they work to pull out individual muscles in more of a bodybuilding context. You’re churning through so many calories with relatively low weight, which really isn’t conducive to slapping on muscle mass (they’re more ideal for cutting body fat).

      You can definitely keep those classes for your CV fitness and as a general full-body workout, but I’d definitely look to add a booty and leg-specific workout to your routine if that’s an area you want to emphasize.

      Same goes for the back, chest, arms, shoulders, abs, etc… — dedicated training should make a huge difference for you.

      Start with this workout for your butt/legs (it’s heavily butt-focused, if you couldn’t guess), but definitely look at all of our plans and programs — there are a ton of leg, butt, and lower body plans that will all produce big results.

      What you’re experiencing is totally normal, a few little tweaks to your training/routine should make a MASSIVE difference.

      • Sarah Grover

        Ok, great. I’m glad to hear it’s not a hopeless cause. I’m going to drop 2 boot camps and focus more on my legs/butt for now. I’ve always hesitated to do that because of the friendships I’ve made but I realize I won’t reach my goals that way. Thanks so much for your help! We go hard core Monday!!