These days, it’s all about having the perfectly shaped butt.
But for the longest time, we were led to believe that those rounded butts are by-products of good genes. Those blessed with them felt lucky. Those who didn't felt completely out of luck and were left wondering if those "butt workouts" are a waste of their time.
The good news is no matter what your genetical makeups are and even if you feel genetically out of luck, you can certainly get a perfectly rounded backside. And this glute targeting 4-week butt workouts was made that in mind and to build the best butt of your life, no matter your age and how your butt looks right now.
Butt first, let’s explore a little booty background.
Glutes is a large muscle group that impacts every movement from bending over, standing back up, and to maintaining proper posture.
Without it, we won't be able to sit upright without having to rest our body on the feet, which is the case of four-legged animals. They are the cornerstone of body stabilization, especially your pelvis to say the least (1, 2).
That's the basic muscle compositions and functions of your glutes.
With that in mind, let's move to your ultimate question, "Are great butts born or made?".
The truth is it’s a little bit of both.
According to Australian National University, your structural line is determined by your genetic makeup.
But you can grow your buttocks muscles in size and reshape your glutes by adopting proven butt workouts that consist of gluteal-specific and leg workouts.
If you remember from earlier, glutes are made up of 3 muscles. By targeting each one of them and from different angles, you can lift (gluteus maximum), pop, and round (gluteus minimus and medius) your behind and create the well-shaped butt you always wanted.
As with any body transformation plan, healthy eating is also an important part you can't skip.
Like any other body parts, your butt muscles are covered by a layer of fat, and the result of your butt workouts will not show unless you work on fat burn around your butt.
So, be sure to combine your workout with a healthy, whole food-based diet, and you’ll be on your way to a great butt that is well shaped and lifted.
In this 4-week butt workouts, we go deeper into the "best butt exercises" based on the latest scientific studies (3).
They work, strengthen, and shape your rear end from all angles, with different emphasis so you can lift, round and shape cheeky buns in a way you didn't think possible.
This butt sculpting workout challenge is designed to reinvent and transform your butt, from flat to full.
So here are the ultimate 6 butt exercises in this routine:
- Glute bridge with a mini band
These are six of the best and most effective butt exercises known to target the glutes and all surrounding muscles, including the hamstrings, quads, inner thighs and outer thighs. They'll challenge your glutes to increase in size and strength within 4 weeks.
No equipment needed except for mini-resistance bands for added resistance to increase the effectiveness of some the exercises. You can grab the ones we used in this workout below.
Place a mini-band around your legs just above your knees. Lie on your side with your hips and knees bent 45° keep your legs stacked and feet in contact with each other.
Tighten your core and raise your upper knee as you can without moving your pelvis. Don't allow your lower legs to move off the floor. Pause, then return to the starting position. Continue for the prescribed number of repetitions. Switch sides and repeat.
2. Glute Bridge—Mini-Band
Wrap a mini band around your legs, just above your knees and lie face-up on the ground with your arms at your sides, palms facing up.
Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor.
Contract your glutes to raise your hips off the floor until your knees, hips, and shoulders are all in a straight line. Pause 1-2 seconds, then lower back down and repeat for 12 to 15 repetitions for 2-3 sets.
3. Bodyweight Squat—Mini-Band
Stand with a mini band looped around your legs, just below the knees, arms at your sides, and feet shoulder-width apart.
Initiating movement with your hips, squat back and down until your thighs are parallel to the floor. Stand up by pushing through your hips. That's one rep. Continue for the prescribed number of repetitions.
4. Bodyweight Lunge
To start, stand with your feet shoulder-width apart, shoulders back, and core tight. Lift your right leg off the ground and take a big step forward. Lower your body toward the ground until your right upper thigh is parallel to the floor and your right knee forms almost a 90-degree angle.
Straighten up by pushing through your right heel to return to stand. Continue for the prescribed number of repetitions. Switch legs and repeat.
5. Step-Up With Knee Raise
Place a box or a step in front of you and stand up straight with your feet shoulder-width apart. Lift your left foot up, step onto the box, and press onto your foot to lift your bodyweight onto the body and drive your right knee up. Step down with your right foot. Continue for the prescribed number of repetions. Switch sides and repeat.
6. Leg Curl—Mini-Band
Lie facedown on the floor with the mini-band placed around your to your right ankle and the other to a study non-moving stationary object.
Scoot away from the anchor to create tension. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you comfortably can. That's one rep. Continue for the prescribed number of repetitions. Switch sides and repeat.
4-Week Butt Workout for Women
Having a great butt is partially genetic, but science-backed butt exercises can help get your butt into shape and go from flat to full regardless of your genes.
But working on butt workouts gives far more than an aesthetic boost.
Butt workouts and glutes exercises help strengthen your entire kinetic chain, diminish the appearance of cellulite and reduce your risk of injury.
Conversely, when the gluteal muscles are weak, they can actually lead to chronic lower back pain and even knee pain and injuries.
With that in mind, the 6 best butt workouts backed by science are clamshell, glute bridges, bodyweight squat, lunge, and step-up. Other good exercises that can also shape the gluteal muscles are sprinting and stair climbing, and taking the stairs.
What's your favorite butt exercise that gave you best results? Let me know in comments below.