Did you know that the gluteus maximus is the biggest muscle in your body?
Not only that, but it serves a lot of essential functions like ensuring you can stand upright and aiding in hip and thigh movements.
Whether you call it your butt, derriere, fanny, backside, peach, or booty, there is no denying how important it is to perform butt workouts at the gym or at home.
But how do you know where to start? Which workouts and exercises are best to build a booty that's healthy and aesthetically appealing?
We've taken all of the guesswork out of the equation and put together a perfect booty exercise program that'll get you the peach shaped butt you desire. So, take a seat on that gluteus maximus and read on.
Table of Contents
Butt Workouts at Home
Don't be fooled into thinking that you need an expensive gym membership to get toned buttocks and thighs. You can undoubtedly work your booty at home by incorporating some of these bodyweight exercises into your regimen. As a bonus, these exercises will also work your cardiovascular system, helping you burn a ton of calories.
If you're a beginner, perform the exercises for 30 seconds each one right after another. If you're advanced, perform them for 60 seconds each. Once you've completed all five exercises, take a one minute break and re-do the circuit. Beginners perform the circuit 3 times through; advanced exercisers, perform it five times.
You can use this circuit as an entire workout on its own or tack it onto the end of your usual home routine as a finisher.
Butt Workouts at the Gym
If you have a gym membership, you will have access to much more equipment than you would from home. With dumbbells, barbells, cardio equipment, and squat racks at your disposal, it'll be much easier for you to create an advanced glute workout on your path to building that peach booty you're searching for.
Possibly the best exercise to get a bigger booty fast is the squat. There are several different variations of this exercise to include in your workout regimen. We recommend starting with the traditional squat first as it's the king of booty-building exercises.
Once you have the hang of the traditional squat, you can begin incorporating other variations like the front squat, sumo squat, and split squat or even try changing the position of your feet in the traditional version.
The tricky thing with this exercise is that so many people do it incorrectly. If you have never performed squats a barbell before, we highly recommend hiring a personal trainer for even just one session or two, until you get the gist of how a correct squat feels.
Also known as the "don't make eye contact with me," the Hip Thrust is one of the more awkward exercises to execute in a public setting. It should be something you incorporate into your routine, however, as it's incredibly beneficial to your booty building goal.
The two primary keys with this exercise are to (1) make sure you're not straining your neck and (2) lift heavy. You might be surprised at how much weight you're capable of thrusting.
Remember the Dukes of Hazard movie from 2005 and how amazing Jessica Simpson looked in her Daisy Dukes? One of her exercises of choice was the lunge, so of course, we had to include this on our list.
Similar to the squat, there are a ton of different varieties of lunges you can perform to help build your glutes - stationary, walking, alternating, side, and cursty, to name a few.
This exercise targets most all of the muscles in your lower body, including the glutes, so it's a great option to include in regimen even if booty-building isn't on the top of your list.
Why Training With Weights Works
Strength training is an integral part of any exercise program. If you want to create a shapely behind, you're going to need to resistance train. There's no getting around it.
Weight training provides a whole host of benefits, including, but not limited to:
- increasing lean muscle mass
- increasing bone density
- weight management
- promotes better body mechanics
- chronic illness management
Cardio for Booty Building
Building that peach-shaped butt isn't all about training with weights, though. There are a lot of cardiovascular exercises you should incorporate into your exercise plan to help give your booty a boost.
This might very well be the most hated cardio machine of all time. Climbing stairs in your day-to-day life is hard work. Climbing stairs during a workout? Even harder, if you can imagine.
There is a right and a wrong way to workout on the Stairclimber, though. We recommend going at a slower pace than you might typically see at the gym. If you go too fast, you're going to wind up hunched over, with a lot of your body weight on the arms of the machine. This is not effective and is cheating.
You need to go slower, making sure you're focusing on pushing through the heels on each step.
No Stairclimber at the gym? Get out in the world and climb some real stairs. These might be even more challenging,I mean -- effective.
Inclines are your booty's best friend. Sprinting on an incline is one of the fastest ways you can get strong fast and lean. You need to approach this training modality with caution, however. Fast speeds on treadmills can get dangerous quickly in more ways than one. You don't want to be "that girl" in the gym who flies off the treadmill during the 6 p.m. rush.
Even walking on an incline can help build your glutes and hamstrings. Don't be fooled into thinking walking can't be a good workout, either. Adding an incline boosts the booty building capabilities of this workout.
Diet & Supplementation
One of the biggest things you need to remember as you embark upon this journey of building your glutes is that to grow muscle, you need to feed it.
Read that again.
To grow muscle, you need to feed it.
If you want to build muscles, you need to eat enough and, more importantly, enough of the right foods. Protein is essential as it will help with muscle growth and repair, so make sure you're taking in enough protein every day.
There are certain supplements you can take that can help you with your fitness goals, too.
Protein powder is an easy and fast way to boost your protein intake for the day. We recommend having protein powder post-workout.
Branched-Chain Amino Acids (BCAAs) is another you might want to consider as it can help with muscle recovery post-workout.
Build That Booty
Now that you know some of the best butt workouts at the gym, the time has come for you to get out there and incorporate some of what you've learned.
If you still need some more motivation, check out our blog on how to plan your own successful fitness regimen.