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Top Workout Plan for Women to Build Huge Glutes

Author:

Mark is a health and fitness advocate and has over 20 years experience in the field of fitness and exercise, nutrition, and well-being.

Best Butt Exercises for Women

Best Butt Exercises for Women

Glute Workout Plan for Women

In my previous article “Big Butt Exercises – Top 8 Workouts to get a Round Butt” I share with you various exercises I believe to be the best butt exercises for developing your butt in a short amount of time. In addition I explained how protein intake is just as important as the workout itself when it comes to building a bigger butt. Even the best butt exercises for women will not do much for you without the necessary protein to build on.

I have discovered through polling my readers that over 80 percent are in fact female. And since my article covers a butt workout routine for both men and women, I thought it would be necessary to separate the two, as the anatomy of the female glutes is obviously much different than the male glutes. Cable kickbacks and plié squats are probably not something you would see a guy performing at the gym. And certain exercises such narrow leg presses to work the outer sweep of your butt to get that added roundness on each side is not something a guy would be aiming for in his workout. For that reason, I have created two workout plans. One best butt exercise plan for men, and one best butt exercise plan for women.

Workout Plan for Huge Glutes

The following butt workout routine was specifically designed for women. This routine is very affective in building big round glutes and can be printed for your personal use. You have the option of either printing this webpage, or printing a much better version by printing this log in PDF form. See links below.

Best Glutes Workout Routine

Best Glutes Workout Routine

This 12 week butt workout routine is divided into three segments. Each segment is four weeks, and each week will consist of two workouts. For example, your first workout could be on Monday, and your second big butt exercise routine could be on Thursday. I always recommend leaving at least a 3 day rest period between workouts for recovery purposes. Notice that the first workout is performed with heavier weights and low repetitions, and the second workout for that week is performed with lighter weights and more reps. This makes sure you hit all muscle fibers and keeps the muscles confused and under stress for continued growth. For even more added stress and confusion, I have also changed this butt workout routine somewhat each four weeks. Try to increase weight intensity or repetitions each week or every other week. This will also insure added stress and thus added growth. You can keep track of your progress by writing in the number of sets you performed by the number of reps performed and the amount of weight you used in each column. This will help you follow your progress and keep track of your goals. It is not important that you complete the exact amount of sets and reps I have listed below, but rather that you make progress with each and every workout.

Please watch the workout video below for some added motivation and tips on how to perform the movements to many of the best butt exercises I have listed. Always make sure to use strict form. If your form is off and you are bouncing weights, by all means lower the amount of weight you are using. If you have any questions, please feel free to ask. Good luck and much success.


best-butt-exercises-for-women-printable-workout-log

To download your free 12 Week Butt Workouts for Women, make sure to click the link above. This workout routine is for a 3 month period, which can be repeated when completed. There is a Home Workout Plan and a Gym Workout Plan. You now also have the option to download not only a PDF version, but also a Word DOC version. We have also added a modified version of each for better viewing on your smartphone.

These downloads are free. There is no email or other information to submit. You simply click and download, anytime.

Glute Workout for Women - Motivational Video

This butt workout for women motivational video by Amanda Latona demonstrates how her butt workout routine has helped her in her career as a Pro Bikini Model. This video is very motivational and inspirational for all women seeking the perfect glutes.

Glute Exercise Chart

*Use the heaviest weights possible to complete each exercise. Take a one minute rest between sets. Go deep!

*Use the heaviest weights possible to complete each exercise. Take a one minute rest between sets. Go deep!

Glute Workouts for Women - Week 1-4

Exercise1st Butt Workout Routine: heavy, low reps, 3 sets x 6-8 reps, weight2ndButt Workout Routine: light, high reps, 3 sets x 10-15 reps, weight

Week 1

 

 

Squats - wide stance

 

 

Forward Lunges

 

 

Deadlifts

 

 

Cable Kickbacks

 

 

Leg Press - narrow

 

 

Week 2

 

 

Squats - wide stance

 

 

Forward Lunges

 

 

Deadlifts

 

 

Cable Kickbacks

 

 

Leg Press - narrow

 

 

Week 3

 

 

Squats - wide stance

 

 

Forward Lunges

 

 

Deadlifts

 

 

Cable Kickbacks

 

 

Leg Press - narrow

 

 

Week 4

 

 

Squats - wide stance

 

 

Forward Lunges

 

 

Deadlifts

 

 

Cable Kickbacks

 

 

Leg Press - narrow

 

 

Glute Workouts for Women - Week 5-8

Exercise1st Butt Workout Routine: heavy, low reps, 3 sets x 6-8 reps, weight2nd Butt Workout Routine: light, high reps, 3 sets x 10-15 reps, weight

Week 5

 

 

Squats - wide stance

 

 

Walking Lunges

 

 

Deadlifts

 

 

Cable Kickbacks

 

 

Week 6

 

 

Squats - wide stance

 

 

Walking Lunges

 

 

Deadlifts

 

 

Cable Kickbacks

 

 

Week 7

 

 

Squats - wide stance

 

 

Walking Lunges

 

 

Deadlifts

 

 

Cable Kickbacks

 

 

Week 8

 

 

Squats - wide stance

 

 

Walking Lunges

 

 

Deadlifts

 

 

Cable Kickbacks

 

 

Glute Workouts for Women - Week 9-12

*Use the heaviest weights possible to complete each exercise. Take a one minute rest between sets. Go deep!

Exercise1st Butt Workout Routine: heavy, low reps, 3 sets x 6-8 reps, weight2nd Butt Workout Routine: light, high reps, 3 sets x 10-15 reps, weight

Week 9

 

 

Squats – wide stance

 

 

Forward Lunges

 

 

Plie Squats

 

 

Step-Ups

 

 

Leg Press - narrow

 

 

Week 10

 

 

Squats – wide stance

 

 

Forward Lunges

 

 

Plie Squats

 

 

Step-Ups

 

 

Leg Press - narrow

 

 

Week 11

 

 

Squats – wide stance

 

 

Forward Lunges

 

 

Plie Squats

 

 

Strep-Ups

 

 

Leg Press - narrow

 

 

Week 12

 

 

Squats – wide stance

 

 

Forward Lunges

 

 

Plie Squats

 

 

Step-Ups

 

 

Leg Press - narrow

 

 

Conclusion

If you have the drive, persistence, dedication and motivation to build a big solid round booty, this butt workout routine with the best butt workouts for women will give you guaranteed results. Butt exercises are not easy and it takes hard work. So put those little pink dumbbells aside and grab some real weights and put some back into it!


© Copyright 2013 Mark LaRue All Rights Reserved

© 2013 John Mark

Comments

Alexa R on May 07, 2018:

Very nice article. Thank you for providing both gym and home workouts! I usually feel that trainers discard home workouts from the start.

Elliot from Southampton, England on September 13, 2016:

This is a great read. Good job, I like the consistency in the workouts, too many trainers now days feel they need to give a new exercise for every week.

Consistency is key. I look forward to reading more.

Linda Robinson from Cicero, New York on November 10, 2015:

Hi John so nice meeting you and excellent hub, so detailed and so well explained and tons of outstanding information and instructions for those hard to tone areas. I look forward to reading all your information hubs. Linda

John Mark (author) from Texas on August 22, 2015:

Hello @S. Thanks for a great question. I see you are working out hard and that is good to hear. Adding my butt workout program will definitely be tuff, but you can add it to your routine as you described. Just make sure to get enough sleep and to eat enough, especially protein. Good luck. Your a tuff one for sure.

S on August 21, 2015:

Hi Maalarue, thanks for this guide! I generally work out at home, and I have a question.

I am currently following Kayla Itsines' 12-week strength training program which is three times a week, as follows: Legs & Cardio, Slow Cardio Day, Arms & Abs, Slow Cardio Day, Full body, Slow Cardio Day. On the in-between days can I do this program along with slow cardio (about 30 minutes)? I'd like to get my butt back, and Kayla's program (i feel) doesn't focus too much on glutes. Many thanks!

Brianna on May 04, 2015:

I read through the comments and the site twice and just looking to confirm that ALL of the listed exercises are performed twice per week. In other words week one, exercise one consists of heavy weight of squats, forward lunges, dead lifts, cable kick backs and leg press all done 3 sets 6-8 reps. I am not confident I can do all 5 different exercises on one day with heavy weight but I'd like to try if that's what the program calls for. Thanks for your clarification! :)

John Mark (author) from Texas on April 24, 2015:

Hello Larisa. Glad i could help with the workout plan. A meal plan would be rather lengthy to type up here, but just keep it basic and simple. Eat your carbs in morning and after your workout and eat clean throughout the day. Make sure to get your healthy fats (omegas) like in avacados, and most of all get plenty of protein to make those glutes grow. I eat a lot of chicken, eggs, and fish. Try for at least 1 to 1.5 grams of protein per day per pound of body weight. So if you weigh 120, then try for 120 to 180 grams of protein.

As for supplementation, I don't waste too much money and stick with just the whey protein, which I take first thing in the morning and right after my workout. And secondly, casein protein before bed to keep my muscles supplied with protein while I sleep. Otherwise, I take a good multivitamin in the morning, B-Complex, and fish oil.

I hope this helps, and thanks for dropping in.

Larisa on April 24, 2015:

Hi! Great routine! Ive already been doing most of this for a few months but I thought it would be great to organize it all better so thanks! I was wondering if you could recommend a meal and supplement plan to go along with this?

Thank again!

John Mark (author) from Texas on April 09, 2015:

Hello Shelby. Simply, keep doing what you doing...exercise and eat healthy.

Shelby on April 07, 2015:

What would I do for upkeep after I finish the 12 weeks?

John Mark (author) from Texas on March 26, 2015:

Hello Nati. You could do these without weights until you wrist heals. Unfortunately, without the added weights your results will be minimal for adding size.

John Mark (author) from Texas on March 26, 2015:

Hello Ana. I always suggest getting your diet out of the way before starting this routine. Eating more protein rich lean foods will not pack on unwanted fat. Just don't start drinking tons of protein drinks. If you stick to a healthy meal plan and eat lean chicken, fish, egg whites, turkey, etc., then you don't need to worry about gaining unnecessary fat.

Nati on March 24, 2015:

Hello! Unfortunately i broke my wrist a couple of days ago and i can't lift any weights on my right side... Is there any way i can do these workouts without the weights?

Ana on March 22, 2015:

I've been dieting and lost 15lbs but of course my booty was the 1st thing to get smaller... Your article is very helpful but I'm wondering if I increase my protein intake will that make me gain weight... I would like to keep stomach small and butt big.. Advice???

John Mark (author) from Texas on January 16, 2015:

Hello vany, I would suggest cardio anytime except on leg day. As for a meal and supplement plan; keep your protein intake high and eat clean healthy foods. You can take a protein powder and some BCAAs before and after your workout. Thanks for stopping by.

vany on January 15, 2015:

Can you add a supplement schedule and meal plan to follow?

vany on January 15, 2015:

How much cardio should be performed? Is it ok to do cardio before and after leg day?

John Mark (author) from Texas on November 20, 2014:

Hello Rachel, thanks for stopping by and I'm glad you like the butt workout routine. I would strongly suggest using heavier weights. You can try your 10 lb dumbbells first to see if the intensity is high enough. If you can finish a set with ease, then obviously the weight is too light. Heavier and less reps is better than too light and more reps for building bigger glutes.

Rachel on November 19, 2014:

Maalarue - I have been looking for an excersice routine like this so I am so glad that I found this! Thank you! I have a few questions...because I do not regularly excersice...I have a small build and a small buttocks to go with it lol. I will be doing these excercises at home, but right now the only weights I have are 10lbs...will these help with me just starting out? I don't want to start with the wrong size weights. Thanks!

Hezekiah from Japan on November 05, 2014:

Too many women don't understand that it's the muscle that defines the butt shape.

John Mark (author) from Texas on October 29, 2014:

Hi Melissa, if you stick to the program and work out hard and stay dedicated you should see results in about 3 months. Thanks for your question.

Melissa on October 26, 2014:

How long did it take you to see a change?

Average like if I start today...will I see a change in 6 weeks?

Christian Montalvo from New York, New York on October 25, 2014:

Great routines!

Pinky de Garcia on October 22, 2014:

This is very informative. I'll share this to my boyfriend too.This is best for men and women.Thanks for sharing this.Thumbs up!

John Mark (author) from Texas on September 17, 2014:

Hello Misha. As with any muscle group, once you stop using it muscle atrophy will kick in. So if you stop working out your butt muscles, they will eventually start to decrease in size. I would suggest after reaching your goal, that you continue to work out your butt muscles, just not as intensely as before.

Misha on September 16, 2014:

Also Once you reach your desired goal do you have to continue to do these exercises in order to keep the shape of the butt or will it make the butt shape bigger or tighter?

Thanks!

Misha

John Mark (author) from Texas on September 11, 2014:

Hello Jennette. I’m so glad to hear you are opting for the butt workout and not the injections. Very wise decision. If you are looking to lose extra weight around your midsection, there are no special techniques. Doing abdominal exercises alone will not do the trick since you cannot spot reduce fat. Unfortunately it is mostly your diet that will take off that weight. I would recommend a good healthy diet (no sugar, no starchy foods, no alcohol or junk food); and drink lots of water. That combined with physical activity and you’re on your way. Unfortunately it does take time, dedication and hard work. If it were easy, we’d all be walking around like super models. Motivation is key.

Otherwise, stick with the butt exercise routine and in 3 to 6 months of hard work, you should not only see some extra booty, but also a leaner physique. Good luck and thanks for dropping by.

Jennette on September 11, 2014:

I love this work out plan. I have little to no booty in my opinion and I was really thinking about getting the injections to make it grow. Im going to do this work out instead. Currently I have been working on getting rid of my stomach, after 3 c-sections its just not a pretty sight anymore. Is there any techniques for getting rid of my "kangaroo pouch" ? Thanks again for the booty workouts :)

John Mark (author) from Texas on August 28, 2014:

Hello Marjan, these butt exercises will not cause you to lose size anywhere else. They are meant to add size to your butt only. Otherwise, if you're afraid of losing body fat, then just increase your calorie intake.

As for abs, your basic exercises such as situps, crunches, and leg lifts are the best in my opinion.

Marjan on August 26, 2014:

Hi again :)

thanks for your useful answers to my questions. if i do excersse on my butt, would it affect on other body parts generally? i mean i don't want other part to loose volume because of exercise. if not, is it ok to do exercise just on butt to get successfullness.

and another questions, would you please tell us about belly excersise too? it would be really gr8

John Mark (author) from Texas on August 21, 2014:

Hello Christy20 and welcome back.

I usually eat about one cup of 2% cottage cheese with some applesauce. The cottage cheese is already a slow release protein source but adding apple sauce will slow it down even more due to the pectin in it.

You'll know if you're using heavy enough weights if you can not do more reps than you should perform for that specific exercise. If you can do more, then you probably need to add more weight. But it sounds like you're doing good.

Your 100 grams of protein should be sufficient. Doing cardio and being on a diet can be a bit tricky. My tips would be to get your carbs in after your butt workout; you must replenish glucose levels in your muscle tissue (glutes) and have a protein shake after your workout. Also make sure to hit those glutes hard with heavy weights and strict form and go deep. Sorry, but I can't stress that enough.

Walking lunges are my fav, and with heavy weights. Performing these with wide steps will insure correct form and that you are targeting your butt muscles and not your legs. Never let your knee go out further than your toes at the bottom of this exercise.

Hope this helps. Good to hear from you again.

Christy20 on August 20, 2014:

Thanks for for the quick response !

I definitely will try the cottage cheese before bed(how much do you recommend eating)

My max heavy weights aren't very heavy lol yesterday I did 45 for the cable kickbacks and ten for leg presses. But I have increased my weight since the first week. Is that enough to add growth to the butt?

I am also trying to lose 5 llbs so I eat a low calorie diet & I eat about 100 grams of protein a day . My butt is already round due to genetics, but NOT from muscle so I've been doing these exercises while I lose weight (I do cardio 4x a week)in order not to lose my butt & build a bigger one

Will I still be able to get results even though I'm trying to lose weight? Any other tips would be very helpful. Thank you!

John Mark (author) from Texas on August 20, 2014:

Hello Christy20, first of all congratulations. You are doing everything right. Soreness does not equate to muscle growth. In other words, you do not have to be sore every time in order for your muscles to grow, and you will not automatically grow just because you are sore. If that were true, I would have halves the size of bowling balls. Lol!

Make sure you are using your max on heavy days. If you can do more than 8-10 reps, it's time to get heavier. Heavy weights is going to activate growth. And make sure to get all the protein you need and maybe add some BCAAs. It usually takes up to 3 months to see results, but you should already be feeling the difference. Go deep and go heavy. Keep up the good work and feel free to ask more questions any time. Just a quick tip...have some cottage cheese before bed; it is a slow release protein (caesine) that will continue feeding your butt muscles while you are sleeping.

Christy20 on August 20, 2014:

Hi, thanks for a great article. I'm on week 3 and just completed day 1 yesterday. I was wondering when will I see results for a bigger butt? & my butt and leg muscles have been sore the first two weeks but now they don't get sore anymore does that mean the muscles aren't growing? I've been lifting heavier with less reps the 1st day and lower with more reps on the 2nd. Thanks !

John Mark (author) from Texas on August 16, 2014:

Hello @Hezekiah, and thanks for stopping buy. In case you missed it, I also have a Hub on butt exercises for men. So no excuses, get on the bandwagon, share this with your wife and the both of you can workout glutes together. Have a great weekend.

Hezekiah from Japan on August 15, 2014:

I'm a man but thanks for sharing, may need to talk to the wifey about this. Decent muscle in the butt area is very important in my opinion.

John Mark (author) from Texas on July 31, 2014:

Hello Ana,

These 2 routines are done on separate days. For example, the first on a Monday and the second on a Thursday; heavy on Monday and lighter on Thursday. This makes sure you hit all muscle fibers and keeps the muscles confused and under stress for continued growth. Hope this helps and thanks for dropping by.

John Mark (author) from Texas on July 31, 2014:

Hello Raluca,

In order to not overtrain your legs or glutes, I would suggest doing legs and glutes on the same day. Most quad exercises involve using glutes to some extent. The only difference in the exercises I suggest for bigger glutes is that they are more concentrated on the butt muscles. Even many of these glute exercises will use quad muscles. So in short, yes, do them on the same day. Thanks for your comment.

ana on July 30, 2014:

Hi I looked at the program you have the 1st routine and the 2nd routine which is lighter weight. Is the lighter weight done on the same day at the heavy weight or is this designed for twice a week one day heavy two days later light weight?

Raluca on July 29, 2014:

Hello! Please tell me if I can do this butt exercise in my legs day or I need a day only for it.

Thank you

John Mark (author) from Texas on July 23, 2014:

Hello Marjan, as for protein recipes and shakes, I do have an article where I mention the protein powder I use and when to use them. I know not all protein powder is great tasting, so you may have to experiment. I also have an article on an oatmeal recipe that is very high in protein and love eating each morning. Otherwise I don't really have any other protein recipes. I mostly stick to plain chicken, fish, turkey and eggs.

As far as equipment you could use at home, I have looked into that and found some pretty interesting finds. Just do a search on the internet or Amazon. I still believe, especially for home, that heavy dumbbells and lunges are the best for adding size to your butt muscles. I hope this helps and thanks for your questions.

Marjan on July 20, 2014:

hey Maalarue and thanks for such great exc. !

i don't know if it's ok to ask you to give us some recipe about protein intake or protein shake_i've searched on internet but i know that your experience may help more. and another question, it would be really gr8 if you suggest us some alternatives of equipment at home, because i do not decide to go to gym, then it would be helpful. thanks in advances!

John Mark (author) from Texas on July 17, 2014:

Hello Zoya, thanks for the compliment and for your question. I personally only recommend taking a whey protein shake before and after your workout. I also suggest drinking a carb drink such as apple juice or orange juice with your whey protein shake post workout to help absorb the protein into your muscle tissue. Otherwise, I would suggest one more casein protein shake an hour before bed to keep the protein supply going. Other than that, eat plenty of protein foods such as eggs, chicken, turkey, oatmeal, beans, fish, cottage cheese, etc. Good luck.

Zoya on July 15, 2014:

Thank you for such a wonderful post. I have one question: how many times a day do you recommend protein shakes? And should it be taken before workout or after workout or both before and after?

John Mark (author) from Texas on June 13, 2014:

Hello destiny, yes unfortunately when going on a diet we tend to lose weight everywhere - no way around that. So losing weight in the butt area is not uncommon. With hard work and dedication you can get your butt back and then some in about 3 months. Just make sure you are using heavier weights, go deep in your exercises, and wide strides on your lunges. And of course push yourself. Legs will probably be your hardest workout. Good luck and thanks for a great question.

destiny on June 12, 2014:

Hello i really want a big butt i have lost a lot of weight now it looks like i have no but. How long does it take for these workouts to show progress n thank u for ur help

John Mark (author) from Texas on June 05, 2014:

Torrs13, unfortunately I can not recommend a specific weight amount as everyone is different. As I mention in the article, use the heaviest weights possible to complete each exercise. If the exercise requires a set of 6-8 reps and you use a weight that you could have completed 12-15 reps with, then the weight is too light and you need to increase your weight. Also make sure the weight is not too heavy. If it is too heavy and you lose your form, lower the weight to avoid injury.

Tori Canonge from North Carolina on June 02, 2014:

Thanks for this great information! I workout consistently but I haven't been adding any weights to my exercises. I wanted to start by just getting back into shape first before I added any extra pounds. I'm thinking that now may be the time to start! Do you have any suggestions for what weight of dumbbells to use initially? I am pretty small in stature but I do have muscle.

John Mark (author) from Texas on May 22, 2014:

Hello Ann,

Great question. Doing the exercises every day would be counter productive and could even cause your butt to shrink rather than grow. Your glutes are big muscles and need adequate recovery time; at least 2-3 days. Over training could also result in injury. Make sure you get the recovery time necessary, and also make sure to get plenty of protein for your glutes to grow on. Thanks for visiting.

Ann on May 20, 2014:

Would it be bad if I did the exercises everyday?

John Mark (author) from Texas on April 17, 2014:

Hello Jessica,

Even though these exercises mostly target your glutes, they will indeed also work your quads and hamstrings. The easiest way to find out which exercises hit which muscles is to feel where you are sore after a intense workout. Most people feel soreness one to two days after a intense workout. Give it a try, and thanks for stopping by.

Jessica on April 16, 2014:

Hi,

My I want my but bigger but also make my quads and hamstrings bigger, is these exercise right for me?

Thank you

Erin Nichols from Montana on April 03, 2014:

Thank you for this! I will definitely be printing this out and adding it in to my other routines. I swear I have done more squats trying to get a round booty than I have taken steps in my entire life. This is great and I will be back to see what else you have as I am always looking for something new. Voted up!

John Mark (author) from Texas on April 02, 2014:

Hello Samja, unfortunately when dieting and losing weight, we do lose body fat everywhere and not just in certain areas. This program will definitely help you replace the size you lost by adding muscle where you lost fat. Thanks for dropping by and good luck.

samj on March 30, 2014:

Hello,

I've always had a big butt thanks to my mother's genes; however, in the last 4 months I've lost about 15 pounds. The problem is, I lost most of my butt and now have a complex. Can I do anything to gain it back? Would these exercises work for me?

John Mark (author) from Texas on February 05, 2014:

Hello Denise. 20kg is not enough to add size. Always try to use a weight that will not allow you to do more than 10-12 reps per set. If you can do more, then your weights are too light. Lighter weights will help you tone and lose weight, but not necessarily add size. Thanks for your question.

Denise on February 03, 2014:

If you want to grow a butt like in the first picture i mean tho.

Denise on February 03, 2014:

What if you can do more then 3x 6-8 reps? Is 20 kg enough to work with?

John Mark (author) from Texas on January 16, 2014:

Hello Ekta,

You should continue your protein intake every day. Your muscles continue to grow on your off days and need the protein to grow. If your a vegetarian then protein shakes may be needed to get enough protein, but also try to get your protein naturally through food.

Ekta on January 12, 2014:

Do I take the excess proteins only on the days of this workout i.e. twice a week or on all days of the week? Are protein shakes enough for a vegetarian diet along with few pulses and milk protein? I don't have eggs too.

John Mark (author) from Texas on January 04, 2014:

Hello erf,

Many of the exercises here already hit your quads, but if you want to target your leg muscle more then I suggest doing squats but with your legs positioned closer together.

Adding size to your calves may be more difficult depending on your genetics. Try seated and standing calve raises. You may want to start light and work you way up. What's important is that you go all the way down for a deep stretch but then also go as far up as possible and maybe hold for a 2 count to get that crunch in the top ball portion of you calf. Once you get used to that squeeze at the top of the movement, you can go heavier. Most people do these exercises incorrectly by not squeezing at the top, in which case they are only stressing the muscle at the bottom of the calf closest to the ankle. We don't want big ankles, we want bigger shapely calves. I hope this helps, and thanks for stopping by.

erf on January 03, 2014:

What additional exercises can i do to also make my legs and calves bigger?

John Mark (author) from Texas on January 02, 2014:

Hello Emma,

These exercises do not specifically target your leg muscles. So, to answer your question, no you will not get bulky muscular legs. If anything, it will trim them down a bit. I would add cardio on your off days, such as running or interval sprints to trim and tone your legs. Thanks for you question.

Emma on January 01, 2014:

I want to build a bigger and rounder butt, but want to have slimmer legs. Will these exercises causes me to have bulky or muscular legs?

John Mark (author) from Texas on October 16, 2013:

Hello Nikki and thanks for your inquiry. By deadlift I mean stiff legged with a slight bend in the knee - never lock out your knees. This exercise works your lower glutes and hamstrings to give you that smooth transition between your hamstrings and glutes. It makes no difference whether you use dumbbells or barbells as long as the weight is heavy enough to complete your set.

Nikki on October 05, 2013:

Hi! My question is regarding the deadlifts. As a woman (not sure that maters), what form do you suggest I use? Straight-back stiff-leg, traditional deadlift, sumo? Should I be using a barbell or dumbbells? Thanks in adavnce for your help. This looks like a great routine. Can't wait to get started!

John Mark (author) from Texas on October 04, 2013:

Hi Tessa, and thanks for your question. Always try to use the maximum amount of weight possible for the set you are performing. If for example your set is 10-15 reps, and you can do 20 or more reps, then you would need to increase your weight. And if you can not at least perform 10 reps then you would drop the amount of weight. I hope this helps.

Tessa on October 03, 2013:

Hi,

I want to build some butt, but i don't really know how much weight i should pick for the workouts? I don't know what is enough?

John Mark (author) from Texas on October 03, 2013:

Hi ana, and thanks for your question. Always try to use the maximum amount of weight possible for the set you are performing. If for example your set is 10-15 reps, and you can do 20 or more reps, then you would need to increase your weight. And if you can not at least perform 10 reps then you would drop the amount of weight. I hope this helps.

ana on October 02, 2013:

Hi..... Can you tell me exactly how much weight should i be using with this workout ib Weigh 156 lbs

John Mark (author) from Texas on September 19, 2013:

Hello nursema. Our objective is to get a firm round sexy butt. More of a round butt or bubble shaped athletic look. So for those who have a small butt, they will be adding size and firmness. For those who have a bigger butt due to body fat, these exercises would trim some of that body fat, but also add firmness and better contour by adding muscle.

nursema on September 18, 2013:

Will this make my butt bigger? And don't make it smaller with burning the fat ?

John Mark (author) from Texas on September 11, 2013:

Hi Carol and thanks for your question. Always to try to use the maximum amount of weight possible for the set you are performing. If for example your set is 10-15 reps, and you could do 20 or more reps, then you would need to increase your weight. And if you can not at least perform 10 reps then you would drop the amount of weight. I hope this helps.

Carol on September 10, 2013:

Hi, thank you so much for the workout plan, I have a question, if I'm a beginner how much weight should I start with, thanks so much again I really appreciate it.

John Mark (author) from Texas on August 02, 2013:

Following this butt exercise routine, I would suggest 1-2 times per week. For most 1 time per week will be enough, but if you are hardcore, 2 times will also work. Your muscles typically need 2-3 days to recuperate (heal, grow). I do not suggest cardio the same day as your glute exercises. Your upper body routines and cardio should be performed on any days other than your glute workout day (2 times per week). Thanks for you awesome question.

Sassy50 on July 30, 2013:

How would you balance this workout with also working the upper body? How many days a week should I work the glutes? Should I do cardio and upper body? Thanks for the awesome presentation of information!

John Mark (author) from Texas on July 01, 2013:

Thank you rebthomas. I'm glad you enjoyed it.

Rebecca Shepherd Thomas from Powell Ohio on June 30, 2013:

awesome read!

John Mark (author) from Texas on June 26, 2013:

Hello msque,

definitely avoid cardio on your butt exercise day. Your goal is to add size to your glutes. You will need all the energy you can get to do glutes at maximum intensity. These exercises you are performing are working very large muscles which will need plenty of rest and protein to grow. If you absolutely must do cardio on the same day, I would suggest morning time and butt in the afternoon or evening.

msque on June 24, 2013:

Should I avoid cardio on the days that I do these exercises?

vibesites from United States on May 23, 2013:

I need to develop my butt to give some shape to my body... thanks for your suggestions! I will have those files downloaded and printed. Up and useful. :)

Lisa Joshua from Singapore on May 19, 2013:

This is seriously an awesome article I have ever came across. Thank you for your informational tips.

John Mark (author) from Texas on May 16, 2013:

Yes, these butt exercises and workout plan are definitely for adding size. Make sure to get your protein before and after your workouts and don't go on any crash diets or high cardio workouts during this time. Thanks for your question.

Erinn on May 16, 2013:

Will the 12 week program make my butt bigger? And not just tighter andrtoned

Gosko on May 11, 2013:

Lol, what a coincidence!!! And yeahhh, that sounds wonderful! You have made my day :D

Thank you so much for the fast response! And thank you so much for doing all of this! I will defintily try out your workout!!! And I will check your hubpage frequently! Can't wait to start your program :)

John Mark (author) from Texas on May 11, 2013:

Hello Gosko,

It's funny you ask, because I have been thinking of making a butt exercise workout routine for at home. You must have been reading my mind. Lol! I actually started off working out my buttocks at home and got great results. I performed many of the exercises I outlined in my article with dumbbells and kettleballs. I got the most results from doing forward and walking lunges, but bulgarian split squats and plie squats are also great. I will definitely put together a workout routine for at home exercises in the near future. Thanks so much for your question, and good luck.

Gosko on May 11, 2013:

I have a question.

Is it possible for a woman like me to do a home workout. I simply don't have the money at all for going to a gym at this moment :'( I really would love to do all these workouts and I would love to get a bigger and rounder butt! :D

Thank you so much in advance!

John Mark (author) from Texas on May 05, 2013:

Your very welcome Astlyr. Yes, they really do work if you stick with it. I am well over 40 and can honestly say my buttocks fills my jeans nicely. Better now than even back when I was in my 20's. My wife will testify to that. I will try to add more exercises in the future. Thanks again.