From your girl next door to the hottest celebrities, you can spot girls flaunting their booties with their favorite butt exercises.
If you’re ready to reshape your rear end this butt workout challenge for the next 4 weeks can truly transform your backside. This 4-week butt building workout consists of the best butt exercises to give you quick results.
If you want a tighter bun, this butt workout is it. The butt is generally formed by 3 muscles: gluteus maximus, gluteus medius, and gluteus minimus muscles. There are pieces of evidence to prove that genetic makeup partly shapes the structural line. The butt muscles can also be grown in size and can even be reshaped it using proven butt workouts.
The glute muscles can be targeted from different angles like lifting (gluteus maximum), pop and round (gluteus minimus and medius). This can create the well-shaped butt you always wanted.
Like any other body parts, your butt muscles are covered by a fat layer, the fat cannot be reduced unless you work on reducing these fats. So, you can combine your workout with a healthy, food-based diet, and you can have a great butt that is well shaped and lifted.
In this 4-week butt workouts, we study in depth about the best butt exercises based on the latest scientific studies.
The most powerful 6 butt exercises in this routine:
- Clamshell—Mini-band
- Glute bridge with a mini band
- Squat—Mini-band
- Lunge
- Step-up
- Leg-Curl—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 have the ability to increase your glutes 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.
3 Exercise 4-Weeks Big Butt Challenge for Women
1. Clamshell—Mini-Band
Clamshell with a mini-band is an effective hip and glute exercise for working the gluteus medius. The clamshell targets your glutes, hips, and thighs.
- Place a 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 and with the floor.
- Tighten your core and the upper knee can be raised 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
The Glute Bridge is one of the most effective exercises to tone the glutes and the hamstrings.
- Just above your knees, wrap a band around your legs. Lie face-up on the ground keeping your arms at your sides, palms facing up.
- Bend your knees to 90 degrees and pull up your toes toward your shins so that only your heels touch the floor.
- Your glutes must be contracted to raise your hips off the floor until your knees, hips, and shoulders are all in a straight line.
- Be in the same position for around 1-2 seconds, then lower back down and repeat for 12 to 15 repetitions.
3. Bodyweight Squat—Mini-Band
It’s time to master the bodyweight squat. Bodyweight Squat – Mini-Band is an assisted bodyweight squat exercise that effectively targets your gluteus medius.
- Stand with a mini band looped around your legs, just below the knees, arms at your sides, and feet shoulder-width apart.
- Initiating the 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
The bodyweight lunge is an exercise used to strengthen the muscles of the legs including the glutes, hamstrings, quads, and calves.
- To start, stand with your feet shoulder-width apart, shoulders back, and core tight.
- Lift your right leg off the ground taking 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 your posture 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
Works abs, hip flexors, glutes, hamstrings, and quads. Step-up with Knee Raise Instructions.
- Place a box or step-in 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 repetitions.
- Switch sides and repeat.
6. Leg Curl—Mini-Band
Curls With Loop Resistance Bands is a classic exercise for strengthening the back of the leg.
- Lie face down on the floor with the mini-band placed around you 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.
