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[UPWOD Nº37] The Bubble Butt Lower Body Workout

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*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.


If you’re looking to build a bigger, perkier butt, UPWOD Nº37 is your new go-to secret weapon. 

The Bubble Butt Lower Body Workout is a derriere masterclass. It doubles down on lunges, squats, and other butt-blasting exercises that specifically dig into the glutes and hamstrings, stimulate growth across the backside, and churn through fat along the way.

Nº37 strategically blends a variety of different rep ranges—including endurance, power, and hypertrophy-based sets—to gradually intensify the burn and build a butt that’s both plump and firm.

Once your legs are wobbling like a Jell-O castle, it all finishes with an insidious bout of Stairmaster HIIT to KO your booty. 

Get it right, get it tight.


[UPWOD Nº37] The Bubble Butt Lower Body Workout


The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.

**Bonus info for each exercise:

  • 1. Air Squats — hold a medicine ball to up the difficulty slightly. Squat down to parallel.
  • 2. Bulgarian Split Squats — hold dumbbells, stand perpendicular to a flat bench, and place one foot on top. Lunge down forward until your quad is parallel with the floor and press up through your butt.
  • 3. Goblet Squats — hold a dumbbell or kettlebell at neck height and squat down below parallel. Squeeze your butt and explode up to a full stand.
  • 4. Single-Leg Romanian Deadlifts — hold a dumbbell or kettlebell, bend forward, and slowly lower it down your leg as far as possible. Kick your left leg straight out and keep a slight bend in your right knee. Press back up through your hamstrings.
  • 5. Dumbbell Lunges — standard dumbbell lunges. Take a big step forward and lower down fully. Press up through your heels and butt.
  • 6. Kettlebell Hip Thrusts — lie flat on the ground with your knees bent. Hold a kettlebell or dumbbell on your pelvis (HIGHLY recommend a pad if you’re a dude), squeeze your butt, and thrust up to a full extension. Hold and squeeze your butt at the top for 1 full second at the top. You can also do these with a barbell.
  • 7. Kettlebell Sumo Squats — stand in a wide stance with a kettlebell in between your feet. Hold the kettlebell with 2 hands, keep your back flat and core tight, squeeze your butt, and squat up into a full stand. Lower back down to the ground and repeat.
  • 8. Stairmaster Blaster HIIT — the Stairmaster Blaster HIIT workout is available and downloadable here. If you don’t have a stair mill, do the incline treadmill HIIT workout from UPWOD Nº1 (10% incline, 3 MPH/8-10 MPH for 45 second intervals). Do it for 4 rounds, or 12 minutes.

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 Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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