Grow Booty Not Thighs | The Best at Home Booty Workout for a Bigger Butt

To grow your glutes, how far are you willing to go? Most people perform several workouts day after day to grow their glutes, however, most of them end up with massive quads with little to no growth in the glutes.

The reason is simple. Most exercises like squats and deadlifts don’t activate your glutes properly. As a result, your body forgets to use your glutes and compensates using other muscles. That’s why even after training a lot you may build a massive quad muscle with no growth in the glutes.

To add muscle mass to your glutes, you need to activate all three muscles that make up your glutes. Muscles that make up your glute: Gluteus Maximus (the biggest muscle in the booty), Gluteus Medius (the second biggest muscle that wraps around the hips), and Gluteus Minimus (the smallest muscle in the butt that sits under the medius).

You need to perform exercises that target all three muscles. Your workout needs to be intense enough so that it stimulates muscle growth. You also need to fuel yourself with enough nutrition and rest.

Depending on factors such as your genetics, consistency, diet, rest time, and workout intensity, It can take around 18 months to 2 years to see your final desired result. However, with focused effort, you can start seeing progress within 30 days of continuous effort.

In this article, you will find the exercises you need to perform to grow your glutes, weekly workout routine, and dietary tips to get the best results.

Things You Need to Keep in Mind to Grow Your Glutes

1. Largest Muscle in the Body: Glutes consist of three separate muscles, the gluteus Maximus (Largest Muscle in the human body), gluteus medius, and gluteus minimus.
2. Don’t Work Your Glutes Daily: Your muscles don’t grow when you train. Your muscles grow when you rest. So, always follow an intense workout with a calculated amount of rest.
3. You Need to Train to Get Sore: Performing a few exercises every day for weeks may amount to nothing if you don’t feel sore. The only way to get visible results is to push your muscles on the workout days to the point that you feel sore. Soreness indicates that you successfully broke down the muscle fibers in your glutes, and when they repair themselves, they will be bigger and stronger than before.
4. Perfect Technique: You need to execute each exercise with an impeccable technique. If you do it right, you will get sore easily. Your muscles will develop properly without imbalance. So, do it right, or don’t do it at all.

16 Exercises You Need to Perform to Grow Your Glutes

You don’t need to perform all the exercises daily to grow your glutes. You just need to perform each exercise at least once a week. Moreover, these are all the exercises you need to grow your glutes (Your search for glutes exercises ends here!).

0. Jumping Jacks (For Warm-up)

Always perform a few warm-up exercises before performing your actual workout. When you are young, you can get away with it. But as you get older, training without warm-up invites only injuries.

1. Single-Leg Deadlift

Muscle Targeted: Hamstrings

2. Squats

Muscle Targeted: Glutes, Quadriceps, Hamstrings

3. Walking Lunges

Muscle Targeted: Quadriceps, Glutes, Hamstrings

4. Clamshell

Muscle Targeted: Gluteus medius

5. Banded Side Step

Muscle Targeted: Glutes, Hip flexors

6. Donkey Kicks

Muscle Targeted: Gluteus Maximus and Medius

7. Glute Rainbows

Muscle Targeted: Gluteus Medius, Maximus, and Minimus

8. Glute Bridge With a Pulse

Muscle Targeted: Gluteus Maximus, Quadriceps

9. Side-Lying Hip Abduction

Muscle Targeted: Gluteus medius

10. Curtsy Lunge

Muscle Targeted: Quadriceps, Glutes

11. In and Out Squat

Muscle Targeted: Gluteus Maximus, Minimus, and Medius, Quadriceps, Hamstrings

12. Romanian Deadlift

Muscle Targeted: Glutes, Forearm flexors

13. Bulgarian Split Squat

Muscle Targeted: Quadriceps, Hamstrings, Glutes, and Calves

14. Plié Squats

Muscle Targeted: Glutes, Quadriceps

15. Step up

Muscle Targeted: Glutes, Quadriceps

16. Nordic Curl

Muscle Targeted: Hamstrings

The Best at Home Booty Workout Routine

You need to perform this workout routine three days a week.

Equipment you need to perform this workout routine: Light-weight dumbbells, Yoga mat, Resistance band, Ankle weight, etc.

Day 1 – Monday

Basic and advanced workouts consist of the same exercises. However, the intensity varies greatly. If you are a beginner, start with the basic workout routine, and when you hit a plateau, shift to the advanced workout routine.

Basic Workout

In between a set, if you get exhausted, take 10-second rest and start again (Don’t stop the timer even if you take a rest in between the set). Every week your aim is to increase the number of reps you perform of each exercise in 2 minutes without compromising the form.

If you are unable to increase the number of reps you perform within the time limit, or the workout is too easy (You don’t get sore anymore), shift to the advanced workout.

• Donkey Kicks: (2 min + 2 min) (Perform as many reps as you can in 2 min)
• 30-Seconds Rest
• Glute Rainbows: (2 min + 2 min) (Perform as many reps as you can in 2 min)
• 30-Seconds Rest
• Glute Bridge With a Pulse: (2 min + 2 min) (Perform as many reps as you can in 2 min)
• 30-Seconds Rest
• Side-Lying Hip Abduction: (2 min + 2 min) (Perform as many reps as you can in 2 min)
• 30-Seconds Rest
• Clamshell: (2 min + 2 min) (Perform as many reps as you can in 2 min)
• 2-minute Rest and Repeat this workout two times

Advanced Workout

You are going to perform the same workout using equipment. Your aim is to increase the number of reps you perform of each exercise in 2 minutes without compromising the form.

• Donkey Kicks: (2 min + 2 min) (Perform as many reps as you can in 2 min) (Use 1-5 lbs of ankle weight)
• 30-Seconds Rest
• Glute Rainbows: (2 min + 2 min) (Perform as many reps as you can in 2 min) (Use 1-5 lbs of ankle weight)
• 30-Seconds Rest
• Glute Bridge With a Pulse: (2 min + 2 min) (Perform as many reps as you can in 2 min) (Use Resistance band)
• 30-Seconds Rest
• Side-Lying Hip Abduction: (2 min + 2 min) (Perform as many reps as you can in 2 min) (Use 1-5 lbs of ankle weight)
• 30-Seconds Rest
• Clamshell: (2 min + 2 min) (Perform as many reps as you can in 2 min) (Use resistance band)
• 2-minute Rest and Repeat this workout two times

Day 2 – Wednesday

Unlike the workout routine of Day 1, you are not going to repeat this workout twice.

In between a set, if you get exhausted, take 20-second rest and start again (Don’t stop the timer even if you take a rest). Your aim is to increase the number of reps you perform for each exercise in the allotted time without compromising the form.

If you are unable to increase the number of reps or you don’t feel sore, shift to the advanced workout.

Basic Workout

• Banded Side Step: (3-minutes) (Perform as many reps as you can)
• 1-Minute Rest
• Curtsy Lunge: (3-minute) (Perform as many reps as you can)
• 1-Minute Rest
• In and Out Squat: (3-minute) (Perform as many reps as you can)
• 1-Minute Rest
• Romanian Deadlift: 4 sets of 6 reps (You can use dumbbells instead of a barbell too)
• 1-Minute Rest
• Bulgarian Split Squat: (90 seconds + 90 seconds) (Perform as many reps as you can)
• 1-Minute Rest
• Step up: (90 seconds + 90 seconds) (Perform as many reps as you can)

Advanced Workout

• Banded Side Step: (5-minutes) (Perform as many reps as you can)
• 1-Minute Rest
• Curtsy Lunge: (5-minute) (Perform as many reps as you can)
• 1-Minute Rest
• In and Out Squat: (5-minute) (Perform as many reps as you can)
• 1-Minute Rest
• Romanian Deadlift: 5 sets of 10 reps (You can use dumbbells instead of a barbell too)
• 1-Minute Rest
• Bulgarian Split Squat: (2-minute + 2 minute) (Perform as many reps as you can)
• 1-Minute Rest
• Step up: (2-minute + 2 minute) (Perform as many reps as you can)

Day 3 – Friday

In between a set, if you get exhausted, you can take 20-second rest (Don’t stop the timer even if you take a rest). Your aim is to increase the number of reps you perform for each exercise in the allotted time without compromising the form.

Basic Workout

• Plié Squats: (4-minute) (Perform as many reps as you can)
• 1-Minute Rest
• Nordic Curl: (4-minute) (Perform as many reps as you can)
• 1-Minute Rest
• Squats: (4-minute) (Perform as many reps as you can)
• 1-Minute Rest
• Walking Lunges: (4-minute) (Perform as many reps as you can)
• 1-Minute Rest
• Single-Leg Deadlift: (2-minute + 2-minute) (Perform as many reps as you can)

Advanced Workout

• Plié Squats: (4-minute) (Perform as many reps as you can) (Use Dumbbells)
• 1-Minute Rest
• Nordic Curl: (5-minute) (Perform as many reps as you can)
• 1-Minute Rest
• Squats: (4-minute) (Perform as many reps as you can) (Use Dumbbells)
• 1-Minute Rest
• Walking Lunges: (4-minute) (Perform as many reps as you can) (Use Dumbbells)
• 1-Minute Rest
• Single-Leg Deadlift: (2-minute + 2-minute) (Perform as many reps as you can) (Use Dumbbells)

Using the workout routine mentioned above, you are not just building glutes, you are targeting your whole lower body. So, you don’t need to perform leg workouts.

You can just have glute days + upper body workout days (3-Day Glute Workout + 2-Day Upper Body Workout). This way, you are training your whole body for an hourglass physique every week.

Dietary Tips You Shouldn’t Ignore

You have successfully performed an intense workout routine. You feel sore. You have broken down the muscle fibers in your glutes. Now all you need to do is rest and wait for them to repair themselves. However, your glute muscles are only going to repair themselves and grow bigger and stronger than before if you fuel yourself with the right amount of nutrition.

Here are a few dietary tips you need to keep in mind to make that happen:

1. Nutritional Requirement

Here’s a macro calculator, calorie calculator, protein calculator, etc you can use to determine your nutritional requirement. To track your calorie intake, daily nutritional goals, and biometrics, you can use the cronometer app.

Moreover, fulfill your nutritional needs with organic food. Stay away from junk food, processed food, smoking, alcohol, etc.

2. Protein Intake

To build muscles, you need to keep your protein intake up. Using a protein calculator, you will know how much protein you need daily. Keep in mind, even if you miss your diet, don’t ever miss your daily protein intake goal.

3. Follow The Ketogenic Diet

If you need to lose a lot of weight, follow the keto diet.

For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 20+ lbs in 47 days.

However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.

This diet plan will also be tailored to your weight loss goals and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

Conclusion

If you want to grow your glutes, you have to perform intense workouts every week and then give your muscles sufficient time & fuel to repair.

Moreover, avoid jumping from one routine to another.

It will take at least 2 weeks before you see any visible results, no matter how great your workout routine is. So, once you decide to perform a workout routine, stick with it for at least a month.

However, there is one trick to knowing whether the workout routine you are performing is going to work for you or not. All you have to do is check whether or not you get sore after performing the workout. If you get sore, your glutes will grow.

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