Get Bigger Glutes With This Free Booty Workout Plan

Why are Glute Exercises Important?

Glute is an informal term for the gluteal muscles, which comprise three muscles that make up the buttocks. Glutes play a vital role in the human body, as they support the body, maintain posture, prevent injury, and facilitate movement.

A booty workout helps strengthen the glutes, improving athletic performance.

Tips for Workouts for Bigger Butts

There is no shortcut to grow glutes, but it is also not an unachievable dream. Glute machine for women can make it happen. You will have to work consistently and train continuously for a long time, as it takes time to get visible results. Here are a few tips for women’s glute workouts:​

• For women’s glute workouts, focus on a few exercises that target the glutes. A workout for bigger butts may include hip thrusts, Bulgarian split squats, walking lunges, and more.
• If you want bigger bums, then start resistance training. It will help build muscle mass.
• Start with lower weights but gradually increase them to increase the effectiveness of the exercise. Some weights can be dumbbells, barbells, or other weights.
• Proper nutrition is also essential for supporting your body. The right amount of calories, fat, and carbs is key here. More protein intake is also required.
• Do remember to have proper sleep of about 7-9 hours. Schedule adequate rest days as well for your body to recover from your workout.
• Increase the volume of exercise you do on a general basis. Suppose you do one set of hip thrusts once a week; it will not make a difference; you will have to increase the volume.
• A glute day workout maintains a burn in the glute area, and that is the sign that you are on the right path to have bigger glutes.
• The most important thing to focus on here is consistency. The more consistent you are, the more visible your results become.

What Exercises To Include In A Gym Booty Workout Plan

A glute day workout includes a few exercises to get a bigger bum, and you should also follow them religiously.

Squats

• Squats are a part of the big booty workouts because there is a muscle called glute max that needs to be targeted, as it is the primary glute muscle during workouts for a bigger butt.
• When you go down during squats, you stretch, and the glutes grow the most during that stretch.
• Gradually increasing the load in squats will strengthen the gluteal muscles.

Tips to Perform Better

• Go below parallel squats.
• Use a wider stance.
• Keep your knees aligned with your toes.

Bulgarian Split Squats

• Bulgarian Split Squats are a part of a glute workout routine, because glute exercises for women allow you to do a big glute stretch, and muscles grow very well when they are stretched while trained.
• In these squats, each glute is trained individually, which means it gets more tension and grows faster.
• More hip movement and less knee movement shift the body's load to the glutes, which give the bum shape and size.

Tips to Perform Better

• Take a longer step, as the longer the stance, the more glutes.
• The glute gets very well activated when they stretch more.

Hip Thrusts

• Hip thrusts are a part of big booty workouts because they directly target the glute max, the muscle that gives the bum size.
• Hip thrusts maintain a constant tension on the glutes and help in muscle growth.
• During the hip thrusts, the hips are extended the most at the top, where the glutes are contracted maximally.
• Hip thrusts allow you to lift heavier weights, which build muscle.

Tips to Perform Better

• Push through your heels and not your toes.
• Pause for 1-2 seconds at the top, when the glutes contract the most.

Glute Bridge

• The glute bridge is part of the glute workout routine because it primarily activates the glute maximus during hip extension.
• Glute bridges maintain constant tension on the glutes, which supports muscle growth.
• Glute Bridges are beginner-friendly, and the weight can be gradually increased, making them accessible to anyone.
• The exercise effectively activates your glutes, which is why it is mainly used as a warm-up or finisher.

Tips to Perform Better

• Keep your knees pushed out slightly.
• Don’t lift too high.

What Are the Best Workouts for a Bigger Butt?

The best women’s glute workout exercises target the three glute muscles- glute max, glute medius, and glute minimus- and wake up the glutes. These exercises improve the mind-muscle connection and prepare you for heavier lifts. The exercises that help the glutes get activated are:

• Glute Bridges - Squeezes the glutes very well.
• Clamshells - Isolate the smaller glute muscles and prevent the knee from collapsing.
• Fire Hydrants - Works on the outer glutes and improves hip mobility
• Donkey Kicks - Beginner’s exercise to activate the glute max with a strong contraction at the top.
• Single Leg Glute Bridges - Isolates one glute at a time. Fixes the imbalance and improves mind-muscle connectivity.
• Frog pumps - High-activation exercise targeting the upper glutes and glute max.

What Reps Are Best For Glute Growth?

6-15 Reps

• Most glute exercises should fall into this category because they offer a perfect blend of mechanical tension, good form, and sufficient volume.
• Hip thrusts, Bulgarian split squats, leg press, and RDLs are the exercises from the booty workout plan that should follow this count.

4-6 Reps

• This rep range is excellent for heavy-weight lifting exercises that help increase strength.
• This count is not very effective for every exercise, but it works well for hip thrusts, squats, and RDLs.

15-20+ Reps

• This range is called the burnout range. The glutes respond well to high reps and banded exercises.
• Metabolic stress creates burnout, maintains constant tension, and activates the glutes very well.
• This count is best for exercises like glute bridges, frog pumps, kickbacks, and mini hip thrusts.

How To Do Glute Exercises At Home

Glute Activation Exercises:

One of the best ways to do glute exercises at home is to use bodyweight or resistance bands.

Home Activation Exercises

• Glute Bridges
• Clamshells
• Fire Hydrants
• Frog Pumps

Count - 15-20 reps

Main Glute Exercises

These are the main exercises that build your bum. You can do them as only bodyweight exercises or add resistance.

• Bulgarian Split Squats
• Reverse Lunges
• Squats
• Banded hip thrusts
• Banded Squats

These exercises can also be done with weights such as backpacks filled with books, water bottles, or jugs. You can perform hip thrusts, split squats, squats, deadlift variations, etc.

Tips to perform a home booty workout

• At home, you can grow the glutes best without much weight.
• Make sure you do 2-4 sets per exercise, and remember to do 0-3 reps right before failure.
• Push using your heels.
• Keep knees aligned with toes.
• Let your torso lean forward slightly for lunges and split squats.

Perfect glutes are not something you get overnight, but it's not impossible. You need to stick to the booty workout plan for an extended period and follow the instructions religiously so you don't do any exercises incorrectly.