Kick-Ass Butt Workout For Women

woman performing butt workoutBuild Your Best Booty with this Killer Butt Workout!

Do you want to lift and sculpt your booty? Enhance your strength and athletic performance? Improve posture and relieve pain in the low back and extremities?

No matter what your fitness goals are, the glutes are going to be key players.  Stop wasting time on ineffective exercise machines and time-wasting workouts found in fitness magazines. Get down with these basic, highly effective exercises proven to truly blast the booty and build great glute musculature.

This awesome butt workout also addresses the quads, hamstrings, calves, and inner thighs. You don’t necessarily need to add any other moves; it’s got everything you need to work the whole lower body!

We’ll start by covering the moves in the workout itself. Keep reading to find out key tips for maximizing this butt workout as well as guidelines for improving your full-body fitness and accelerating your fat loss.

Kick-Ass Butt Workout for Women: Exercises

1. SQUAT — 2 to 4 sets

The squat is the mother of all butt exercises! If you’re not squatting yet, you gotta get started! When you squat with good form, you’re exercising your butt, quads, hamstrings, calves, and even your core.

How to squat: Make sure you master the form of the bodyweight squat before adding additional weight. Perfect form is essential to protecting the knees, hips, and low back. To squat with perfect form, stand with feet pointing straight ahead about hip width apart. Sit back into the air, hinging through the hips by sticking your butt out behind you as you keep your chest high.

Imagine you are hovering above a gross public toilet you don’t want to sit down on! Make sure your knees stay above your ankles the whole time, never coming forward beyond the toes. Pay special attention to engaging your core to protect your lower back. Sink down until your thighs are parallel to the floor and then stand, clenching your glutes as hard as you can as you reach the top. Using a mirror, observe yourself from the side and the front to make sure you’re getting the form down.

Once your bodyweight squats are perfect, add your desired amount of weight by holding a barbell resting on your traps behind your head, dumbbells held above your shoulders, or a kettlebell held to your chest.


2. DEADLIFT — 2 to 4 sets

The deadlift is another excellent leg and butt exercise to add to your arsenal. This is one of my favorite body-sculpting and strength-building exercises of all time. The deadlift works the whole posterior chain of the body, including the glutes, hamstrings, back extensors, and traps. You’re also working your core and gripping muscles when you deadlift as well as increasing your shoulder stability.

How to Deadlift: A deadlift is quite similar to a squat, except you’re picking something up off the floor. Set up by getting a barbell or kettlebell. Get in close to the weight; if it’s a barbell, the bar should be right over top of your shoelaces. If it’s a kettlebell, picture where the bar would be if the handle was extended into a barbell and place your feet accordingly. Starting with feet shoulder-width apart, hinge in your hips and bring your chest parallel to the ground as you grasp the weight either with an overhand or an alternating grip. Keep your shoulders engaged back, your core tight, your back flat, and your gaze straight ahead as you stand up, keeping the bar close to your shins. Clench the glutes as firmly as possible as you stand completely straight. Deadlift the bar down and lift it up again for your desired number of reps.

This is KEY: Never round your back; you’re lifting with the butt and legs, NOT the back.


3. STIFF-LEGGED DEADLIFT — 2 to 4 sets

Sometimes erroneously called the “straight-legged deadlift”, the stiff-legged deadlift works your butt while placing additional emphasis on your hamstrings.

When performing the SDL, you will keep your legs fairly stiff but not completely straight. You keep a slight bend in the knees. Rather than sitting back into the hips like you do in a regular deadlift, your hips stay pretty much fixed in place. Use a lighter weight than you would for a normal deadlift. Other than that, you will perform essentially the same movement described above for the RDL. Pull with your hamstrings as you grasp the weight and stand up. Lower the weight back to mid-shin level and repeat for the desired number of reps.


4. SUMO DEADLIFT — 2 to 4 sets

Excellent for the butt and legs, with the added benefit of working the adductor muscles of the inner thighs.

The sumo deadlift is very similar to the regular version form-wise, except you will take a wide stance with feet angled outward like a sumo wrestler ready to rumble.

As you grasp the bar and stand up, squeeze through the inner thighs. You may find an alternating grip to be helpful when gripping the barbell; one palm up and one down as you grip the bar. You can also do sumo deadlifts with a kettlebell.


5. HILL CLIMBING

Hill climbing doesn’t have to be part of the above workout routine, but if you’re serious about building an excellent booty, you will want to do some hill climbing on cardio days. You can also use hill climbing as a finisher to really burn out the lower body after completing the above workout.

Hill climbing is simple…find a hill, and climb it! Then find another hill, and climb that one! Repeat until your glutes are good and tired. Alternatively, you can use a hill climb setting on your choice of cardio machines. To activate the glutes, push into the heel of your stepping foot as you climb and give your glutes a good squeeze as you complete each step. Stair climbing is also a good choice if you don’t have a hill or a cardio machine handy.


When to Do Butt Workouts

You’ll get the best results if you do this butt workout three times per week. Make sure you allow 48 hours in between sessions to allow the muscles to recover and rebuild. You can do the butt workout on its own if you’re working with a split routine (for example, doing lower body certain days and upper body on other days), or you can do it as part of a full-body workout including the upper body and core.

How Many Reps? How Much Weight?

How many reps to do and how much weight to add will vary based on your fitness goals and what phase of training you’re in. To build endurance and stability, do 12-20 reps with a weight that fatigues your muscles within that rep range. To build strength and muscle size, you will want to lift heavier weights for less reps, typically within the 8-12 rep range. The key is to select a weight that will fatigue your muscles within the desired rep range. If you fly through the set without fatiguing, use more weight, and if you can’t complete the set WITH GOOD FORM, use less weight. When you’re just getting started with weight training, it’s a good idea to start working on endurance and stability before progressing to strength and muscle size.

Butt Exercise Tips

Although a leg/butt workout routine is absolutely essential to a balanced workout plan, it doesn’t stand alone as the only thing you need to do to define your butt and legs and get in the best shape. If weight loss is your goal, make sure you are doing a minimum of 90 minutes of vigorous cardio every week and eating right. No amount of squats and deadlifts will define your butt if you don’t do your cardio and dial in your nutrition plan. In fact, you may notice your butt getting bulkier as you build muscle underneath the still-present fat layer. That being said, butt exercises DO burn a ton of calories since the butt/legs makes up such a large muscle group. So they are a vital part of a fat loss program, but they will work best when combined with cardio and nutrition.

Final Thoughts

I hope this article has given you some good ideas for your butt workouts! Please feel free to contact me with any questions, comments or concerns at [email protected]

Now, get out there and burn that butt, ladies! What’s your all-time favorite butt exercise? Let us know in the comments below!

See Also:

Author Profile: Mae Barraclough

Mae Barraclough, B.S., NASM-CPT, NASM-CES is a certified personal trainer, corrective exercise specialist, and licensed Zumba Instructor. With her passion for health, fitness, and dance, Mae loves learning all she can and sharing her knowledge with others.Join Mae online: TrainWithMae.com Follow Mae on Instagram: Instagram.com/mae.b.absolutely Like Train With Mae on Facebook: Facebook.com/TrainWithMae Follow Mae on Pinterest: Pinterest.com/TrainWithMaeWhen she's not training, Mae can be found making imaginative art jewelry at colorwayjewelry.etsy.com

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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