M-F Workout Routine: Best Exercises to Grow The Booty!

Exercises for a Bigger, Firmer Butt

Get a bigger, firmer butt with our 5-day booty gains workout. Sculpt your glutes through glute bridges, squats, lunges, hip thrusts, and more. Grow your booty!

Monday: Glute Activation and Squats

1. Glute Bridges: Lie on your back, bend your knees, and lift your hips off the ground. Squeeze your glutes at the top and lower your hips back down. Repeat for 3 sets of 12-15 reps.
2. Clamshells: Lie on your side with your knees bent and lift your top knee as far as you can without rotating your hips. Slowly lower it back down. Repeat for 3 sets of 12-15 reps on each side.
3. Squats: Stand with your feet shoulder-width apart. Lower your body by pushing your hips back and bending your knees until your thighs are parallel to the ground. Push through your heels to stand back up. Repeat for 3 sets of 10-12 reps.

Tuesday: Lunges and Hip Thrusts

1. Walking Lunges: Take a step forward with your right leg, lower your body until your right thigh is parallel to the ground, then push off with your right foot and bring your left foot forward. Repeat for 3 sets of 10-12 reps on each leg.
2. Bulgarian Split Squats: Stand in front of a bench or step with one foot on the bench behind you. Lunge down until your front thigh is parallel to the ground, then push through your front heel to stand back up. Repeat for 3 sets of 10-12 reps on each leg.
3. Hip Thrusts: Sit on the ground with your back against a bench and a barbell across your hips. Lift your hips off the ground by pushing through your heels. Squeeze your glutes at the top and lower back down. Repeat for 3 sets of 10-12 reps.

Wednesday: Eat Protein, Rest and Recovery.

Thursday: Glute Kickbacks and Deadlifts

1. Glute Kickbacks: Position yourself on all fours, lift one leg up behind you, focusing on squeezing your glutes. Lower it back down and repeat for 3 sets of 12-15 reps on each leg.
2. Fire Hydrants: Start on all fours, lift one knee out to the side while keeping your hips stable. Lower it back down and repeat for 3 sets of 12-15 reps on each leg.
3. Deadlifts: Stand with your feet hip-width apart, hinge at the hips, grab a barbell, and lift it up by extending your hips and squeezing your glutes. Lower the barbell back down and repeat for 3 sets of 8-10 reps.

Friday: Step-ups and Donkey Kicks

1. Step-ups: Stand in front of a step or bench, step one foot onto it, push through your heel to lift your body up, then step back down. Repeat for 3 sets of 10-12 reps on each leg.
2. Donkey Kicks: Start on all fours, lift one leg and kick it back, focusing on squeezing your glutes. Lower it back down and repeat for 3 sets of 12-15 reps on each leg.
3. Romanian Deadlifts: Stand with your feet hip-width apart, hinge at the hips, grab a barbell, and lift it up by extending your hips and squeezing your glutes. Lower the barbell back down and repeat for 3 sets of 8-10 reps.

Weekends: Eat Protein, Rest and Recovery.

Remember to warm up before each workout and cool down/stretch afterward. Proper nutrition and rest are essential for muscle growth and recovery.