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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

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
  • Stacey Underwood

    Is there anything I can do to help improve my squats? I’m SO frustrated! I’ve been working for awhile to build my lower body and am having a hard time making progress…or gains. I really struggle with barbell back squats. They just don’t seem to get easier. Ever. Part of it, I’m sure, is a bad left knee. Oddly enough I get more ROM on that side. When I squat with a stool behind me my left side touches before the right.I just don’t feel like I can get my right foot in the correct position. I feel like I’m pushing through the heel on the left side (I feel it in my glute) but I feel it more in my hip (maybe medius?) on the right. I’m also an instructor at my gym so I’m working out with my classes in addition to my own workouts. No wonder I can’t build/maintain muscle! My main concern though is the squats. I want to set a good example for our members and I feel like, for my fitness level, I should be able to squat heavier than I’m currently able. However I don’t want a lopsided rear-end. Maybe some single-leg stuff to balance? I’m out of ideas and, obviously frustrated. Thanks for any direction with my hot-mess self!

    • Hey Stacey — first off, this is a REALLY common issue so don’t feel like you’re alone. Most people develop muscular imbalances and tightness naturally because we sit so much (i.e. office jobs and driving). It causes the hip flexors, hamstrings, etcccc. to tighten up and shorten (also impacting the lower back), which reduces range of motion and mobility.

      And ultimately, that tightness compromises form and completely restricts how much weight you’re able to lift. It’ll also lead to injury if you’re not careful, so it’s great that you’re getting ahead of this.

      Three things I’d do:

      1. Prioritize flexibility and mobility. Foam roll your ITB, quads, hip adductors, butt, hip capsules, and psoas (runs from your butt to your lower back). Work on hamstring flexibility. Stick a lacrosse ball in the top of your glutes (glute medius and piriformis) and really try to wiggle it around to find trigger points. Releasing those will immediately help with mobility.

      This is all worth googling for specifics (it’s tough to diagnose you without working with you in person) but here are two articles to get ya started:

      2. Try squatting without your shoes on.

      3. Drop the weight and prioritize range of motion and depth. Really focus on reinforcing movement patterns and lifting with proper form & balance.

      Hope that helps!

  • Hehehe, use the foam roller for larger muscles (e.g. your back, quads, ITB) and a lacrosse ball or golf ball for tiny little hotspots. They’re unpoppable and hurt oh so good :). That 1-2 punch should work wonders over time.

    Also side note, definitely don’t roll your bones or joints, that’s a recipe for unnecessary pain!

    100%. That’s a classic sign of imbalances (that I’ve had to work through also). Try not to alter your positioning though — I know it’s counterintuitive, but you’ll further exacerbate the existing problem. You’re better off backtracking, focusing on releasing tightness with rolling & stretching, and digging into the natural movement pattern (feet aligned — REALLY focus on contracting your right glute with that mind-muscle connection).

    It’s a different kind of work but if you do it consistently you’ll see major changes (and avoid injuries and discomfort)!