Build A Better Booty: A Complete Guide For Women

You can't shake what you don't have. Build a bountiful and firm booty with these three glute-building workouts. This feature includes a fat-shredded diet plan.

Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty. When you have a shapely butt your clothes fit better therefore you gain more confidence. For those who compete on a stage, the glute area is as important as any other body part you train. It would behoove you and anyone else to closely consider your glute training, build a sound, comprehensive program and finally get the results your after.

The Importance of Glute Training

The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae. As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others. This is important in virtually every multi-joint lower body exercise performed namely all squat variations, lunge variations, step-ups, jumps, bounds, all deadlift variations as well as a role as stabilizer while rowing, benching and several core exercises.

Glute-Building Program Review

It’s no surprise that you will need a well thought out plan to build, strengthen and shape your backside. Attention to detail and deterrence for the unnecessary are in order for you to build your very own glute program. Below are three separate programs for a better backside.

  • Program 1 is performed once per week and includes many angles of attack. Since you will be training glutes directly only once every seven days you will need to include plenty of volume and variation.
  • Program 2 is performed twice per week. With slightly fewer angles and volume you will be training a bit more frequently which will require you to pay close attention to recovery and training intensity.
  • Program 3 is performed three times per week. With an even higher frequency volume will be reduced once more to compensate for recovery.

*You can perform these workouts either on their own day or on a lower body training split routine.

Nice Female Booty

The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae.

Which is Best for You?

Depending on your own training schedule and recovery practices you can either decide to tackle something that fits your current routine or start with Program 1 and gradually move up to Program 2 and 3 after a certain period of time. It’s up to you and how bad you want a stronger, shapelier booty.

Glute Program #1

Program 1
1x Per Week
Exercise Work Sets Rest
Circuit: Bodyweight Squat, Bodyweight Glute Bridge and Lateral Lunge 3 rounds of 10 reps each
 
Superset:
Feet-Forward Smith Machine Squat (with a two second glute squeeze at top) 3x8-10 60 after superset
Bodyweight Reverse Lunge (Reps are performed for each leg) 3x10 60 after superset
 
Superset:
Barbell Romanian Deadlift 4x6-8 60 after superset
Dumbbell Step-Up 4x10 reps each leg 60 after superset
 
Superset:
Lunges 3 x 10 reps each leg 60 after superset
Leg Curl (lift knees at top of each rep) 3 x 10  60 after superset
 
Plank 3 x 20-30 seconds 15-30

Bodyweight Squats

"Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty."

Glute Program #2

*Perform on two separate days with at least two days of rest between.

Program 2
Day 1
Exercise Sets Rest
CircuitBodyweight squat, Bodyweight Glute Bridge and Lateral Lunge 2 or 3 rounds of 10 reps each
 
Superset
Weighted Glute Bridge 3x10-12 60 after superset
Kettlebell Sumo Deadlift 3x10-12 60 after superset
     
Superset:    
Front Foot Elevated Lunge 4x10-12  
Dumbbell Romanian Deadlift 4x10-12  
Program 2
Day 2
Exercise Sets Rest
Circuit: Bodyweight Squat, Bodyweight Glute Bridge and Lateral Lunge 2 or 3 rounds of 10 reps each
 
Superset:
Bodyweight Bulgarian Split Squat 3x10-12 60 after superset
Kettlebell Lateral Lunge 3x10-12 60 after superset
 
Superset:
Barbell Deadlift 4x10-12 60 after superset
Lying Leg Curl 4x10-12 60 after superset

Dumbbell Lunges

As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.

Glute Program #3

*Perform on three separate days with at least one day of rest between.

Program 3
Day 1
Exercise Sets Rest
Superset:
Bodyweight Squat 2 rounds of 12 reps None
Reverse Lunge 2 rounds of 12 reps None
 
Circuit: Lateral Lunge, Lying Leg Curl and Dumbbell Step-Up 3-4 x 12 60 after circuit
Program 3
Day 2
Exercise Sets Rest
Superset:
Bodyweight Squat 2 rounds of 12 reps None
Reverse Lunge 2 rounds of 12 reps None
 
Circuit: Weighted Glute Bridge, Goblet Squat and 20-30 second Plank 3-4 x 12 60 after circuit
Program 3
Day 3
Exercise Sets Rest
Superset:
Bodyweight Squat 2 rounds of 12 reps None
Reverse Lunge 2 rounds of 12 reps None
 
Circuit: 20-30 second Alternating One-Leg Plank, Walking Lunge and Dumbbell Romanian Deadlift 3-4x12 60 after circuit

The Better Booty Diet

Building a Great ButtWhat is a great glute program without the proper diet? Below is a simple starter eating plan with plenty of option designed to build lean, calorie-burning muscle and reveal your new and improved backside. It is high in muscle-building protein, moderate in energy-infused complex carbs and has a good helping of healthy fats.

Calorie macronutrient breakdowns will vary slightly so after you try it on for size, reevaluate your progress and adjust where necessary. After 4-6 weeks you can either decrease calories by 250-300 or increase them 250-300 depending on your individual goal and progress.

Meal 1 (breakfast)
  • Option 1: 1 cup of Greek yogurt and 1 oz. of nuts
  • Option 2: 1 whole egg and 2 additional egg whites with spinach or other veggies, low-fat cheese and dash of salsa
  • Option 3: 1 or 2 slices of Ezekiel bread with 2 tbsp. of all-natural peanut butter
Meal 2 (optional mid-morning snack)
  • Option 1: Low-carb protein bar
  • Option 2: 2 hard-boiled eggs
  • Option 3: 1 cup of Greek yogurt and 1 oz. of nuts
Meal 3 (lunch)
  • Option 1: Salad with veggies and 4 oz. of chicken or turkey and 1 piece of fruit
  • Option 2: 3-4 oz. of lean ground meat mixed with ½ cup rice and small side salad
  • Option 3: 3-4 oz. of fish (tilapia, salmon or tuna) in wheat pita or soft wheat taco and veggies
Meal 4 (optional pre-workout)
  • Option 1: 1 scoop of whey protein mixed with water
  • Option 2: 1 cup of low-fat cottage cheese
  • Option 3: Nothing
Meal 5 (optional post-workout)
  • Option 1: 1 scoop of whey protein mixed with water
  • Option 2: Berries or other fruit option
  • Option 3: Nothing
Meal 6 (dinner)
  • Option 1: 3-4 oz. of fish, veggies and ½ cup rice
  • Option 2: 3-4 oz. chicken breast and ½ - 1 cup of sweet potato, small side salad
  • Option 3: 3-4 oz. Turkey or ground meat, ½ - 1 cup of quinoa, mixed veggies