Best Free Workout for a Bigger Butt and Stronger Glutes

A bigger butt and strong glutes have been a hot topic all for a few years now. Every influencer and PT has released a booty plan of some kind with the promise of building your dream booty.

While all of this might seem like a bit of a fad, the glutes are actually the largest muscle group in our body! They are essential for so many every day activities like walking, standing and sitting and contribute to our posture and overall muscle mass. So aesthetic reasons are not the only reason to ensure a strong and healthy set of glutes.

Here we are going to discuss some of the best exercises for building your glute muscles with information derived from our FREE Rear Beauty eBook but first, lets get a little background on what makes a good butt and therefore a good butt workout!

Anatomy of the Butt – The Glute Muscle Groups

The glutes consist of 3 muscles, all of which contribute to movement and how our butt looks

Gluteus Maximus

Gluteus Maximus – Glute Muscle Groups         

The gluteus maximus is one of the three major muscles that make up the buttocks, alongside the gluteus medius and gluteus minimus. It is the largest and most superficial of the three, playing a key role in the shape and appearance of the buttocks. 

 Anatomy and Location
– Size and Shape: The gluteus maximus is the largest muscle in the human body in terms of surface area. It is thick and broad, shaped somewhat like a quadrilateral.
– Location: It is located in the posterior (back) part of the hip and buttocks, attached to the pelvis (specifically the ilium), the sacrum, and the coccyx (tailbone).

 Function
– Hip Extension: The primary function of the gluteus maximus is hip extension, meaning it is responsible for moving the thigh backward. This movement is essential in activities like climbing stairs, standing up from a sitting position, and running.
– Aesthetic Aspect: In the context of physical fitness and body sculpting, the gluteus maximus is often a focus due to its significant influence on the shape and appearance of the buttocks.

Understanding the role and function of the gluteus maximus is important not only for athletes and those engaged in physical fitness but also for anyone interested in maintaining good posture, lower body strength, and overall physical health. Regularly including glute-focused exercises in a workout routine can contribute to a well-rounded fitness regimen.

Gluteus Medius

Gluteus Medius – Glute Muscle Groups                      

The gluteus medius is another crucial muscle in the buttocks, particularly important for hip stability and movement. Here’s a detailed description:

 Anatomy and Location
– Size and Shape: The gluteus medius is smaller than the gluteus maximus and lies partially beneath it. It is broadly shaped, somewhat like a fan or a radiating muscle.
– Location: It is situated on the outer surface of the pelvis, specifically on the lateral (outer) aspect of the ilium, the largest bone in the pelvis.

 Function
– Hip Abduction: The primary function of the gluteus medius is hip abduction, which means it is responsible for moving the thigh away from the body’s midline. This action is essential in activities like walking or any movement where one leg is lifted off the ground.
– Aesthetic Aspect: While less prominent in terms of buttock shape compared to the gluteus maximus, a well-toned gluteus medius contributes to the overall appearance and contour of the hips and buttocks.

Understanding the gluteus medius’s role is crucial for anyone involved in sports, physical fitness, or rehabilitation. Its importance in hip stability and movement makes it a key muscle for both functional and aesthetic reasons. Regularly incorporating exercises that target the gluteus medius can enhance overall lower body strength, stability, and performance.

Gluteus Minimus

 

Gluteus Minimus – Glute Muscle Groups                    

The gluteus minimus is the smallest of the three major gluteal muscles and plays a vital role in hip stability and movement. Here’s a detailed description:

 Anatomy and Location
– Size and Shape: The gluteus minimus is the smallest of the gluteal muscles, with a somewhat triangular shape.
– Location: It is located beneath the gluteus medius, attaching from the outer surface of the ilium (the largest bone in the pelvis) and extending to the top of the femur (thigh bone).

 Function
– Hip Abduction: Like the gluteus medius, its primary function is hip abduction, which involves moving the thigh away from the body’s midline.
– Aesthetic Aspect: While it doesn’t contribute as visibly to the buttock’s shape as the gluteus maximus, a toned gluteus minimus aids in the overall appearance and function of the hips.

The gluteus minimus, though small, is essential for hip function and stability. Its role in hip abduction and internal rotation makes it a key muscle for maintaining proper hip mechanics, balance, and gait. Including exercises that target the gluteus minimus can be beneficial for overall hip health and stability, especially for athletes and individuals with hip or lower back concerns.

All of these play a part in hip extension in some way and growing them and making them stronger is the goal when it comes to any glute workout and building a stronger and bigger butt

Best Exercises

We have searched far and wide and here are the favorite exercises that have constantly proven to be the best way to build bigger glutes 

 Hip Thrust

 

Hip Thrust – Barbell with Bench

Equipment Needed: A bench or stable elevated surface, a barbell (optional), and a padded barbell protector or mat for comfort.

Instructions:
1. Positioning: Sit on the ground with your upper back against a bench or stable elevated surface. The bench should be about knee height. Roll a barbell over your legs so that it sits on your hips. If you’re new to this exercise, you might want to start without the barbell.
2. Starting Position: Lean back against the bench so that your shoulder blades are near the top of it. Your feet should be planted flat on the floor, about hip-width apart, and close enough to your buttocks. Your knees should be bent at about 90 degrees. 
3. Movement: Drive through your heels and press your hips upward. Extend your hips vertically as much as you can. Your body should form a straight line from your shoulders to your knees at the top of the movement. Keep your chin tucked to your chest to maintain a neutral spine.
4. Peak Position: Squeeze your glutes hard at the top of the movement for a second. Ensure that your hips are fully extended and you’re not overextending your lower back.
5. Return: Lower your hips back down to the ground in a controlled manner to return to the starting position.
6. Repetition: Perform the desired number of reps.

Tips:
– Feet Position: Keep your feet flat and avoid letting your heels come off the ground.
– Knee Stability: Ensure your knees stay in line with your feet and don’t cave inward.
– Controlled Movement: Avoid rapid, jerky movements, especially when using weights.
– Breathing: Exhale as you thrust upwards and inhale on the way down.

Common Mistakes:
– Arching the Back: Avoid overextending or arching your lower back at the top of the movement.
– Neck Position: Keep your neck in a neutral position by tucking your chin, rather than looking up or craning your neck.
– Rushing the Reps: Focus on the quality of each repetition rather than speed, especially when adding weight.

Variations: Once you’re comfortable with the basic movement, you can try single-leg hip thrusts for an added challenge, or increase the weight of the barbell as you get stronger.

Remember, it’s important to start with a weight that allows you to maintain good form and to increase the weight gradually. If you’re new to hip thrusts, practicing the movement without weight can help you get comfortable with the form.

 Romanian Deadlifts (RDL)

 

Romanian Deadlift – Barbell

The Bulgarian Split Squat is an excellent exercise for developing strength and stability in your lower body, particularly targeting the quads, glutes, and hamstrings. It also challenges your balance and core stability. Here’s how to perform this exercise: 

Equipment Needed: A barbell or dumbbells. Beginners may start with just their body weight to master the form.

Instructions:
1. Starting Position: Stand with your feet hip-width apart. Hold a barbell in front of your thighs with an overhand grip (palms facing towards your body). Your hands should be just outside your thighs. Keep your knees slightly bent – this is your starting knee position and it should remain constant throughout the exercise.
2. Movement: Begin by hinging at your hips, pushing your buttocks back while keeping your back straight, chest up, and shoulders slightly pulled back. The barbell or dumbbells should travel close to your legs. 
3. Descent: Lower the barbell or dumbbells by moving your hips back as far as you can. Keep the weights close to your body, your back straight, and your neck in a neutral position. Go down as far as your hamstring flexibility allows without rounding your back. 
4. Bottom Position: Pause briefly at the bottom. You should feel a stretch in your hamstrings.
5. Return: Lift the barbell or dumbbells back to the starting position by driving your hips forward and engaging your glutes and hamstrings. Keep the core engaged and maintain a flat back throughout the movement.
6. Repetition: Perform the desired number of reps.

Tips:

– Back Position: Keep your spine neutral throughout the lift. Avoid rounding or arching your back.
– Hip Hinge: Focus on hinging at the hips rather than bending at the waist.
– Hip Hinge: Focus on hinging at the hips rather than bending at the waist.
– Neck Alignment: Keep your neck in line with your spine; avoid looking up or down.
– Controlled Movement: Move in a slow and controlled manner, especially when lowering the weight.
– Breathing: Inhale as you lower the weight, and exhale as you return to the starting position.

• Common Mistakes:
• Rounding the Back: This can put undue stress on the lower back. Always keep your back straight.
• Bending the Knees Too Much: The RDL is a hip hinge movement, not a squat. The knees should remain slightly bent but stable.
• Lifting Too Heavy: Start with a weight that allows you to maintain good form. Increase weight gradually.

Variations: Once you’re comfortable with the basic movement, you can try single-leg RDLs for an added balance and stability challenge, or use dumbbells instead of a barbell for a different grip challenge.

The RDL is a highly effective exercise for developing posterior chain strength when performed correctly. It’s crucial to prioritize form over the amount of weight lifted to maximize benefits and minimize the risk of injury.

 Bulgarian Split Squat

 

Bulgarian Split Squat – Barbell

The Bulgarian Split Squat is an excellent exercise for developing strength and stability in your lower body, particularly targeting the quads, glutes, and hamstrings. It also challenges your balance and core stability. Here’s how to perform this exercise:

Equipment Needed: You’ll need a bench or a sturdy, elevated surface about knee height. You can perform this exercise with just your body weight, or you can add dumbbells or a barbell for added resistance.

Instructions:
1. Positioning: Stand about two feet in front of a bench or elevated surface. Extend one leg back and place the top of your foot on the bench. The distance from the bench should be enough so that when you descend, your front foot stays flat on the floor.
2. Starting Position: Stand tall with your shoulders back and down, and if you’re using weights, hold them at your sides or in a racked position at your shoulders. Keep your gaze forward and your core engaged.
3. Movement: Lower your body by bending your front knee, keeping it in line with your foot. Your back knee will naturally bend as you descend. Lower yourself until your front thigh is almost parallel to the floor, and your back knee is an inch or two off the ground. 
4. Depth and Posture: Ensure your front knee doesn’t go past your toes, and keep your torso upright. A slight forward lean is okay, but don’t hunch over.
5. Return: Push through the heel of your front foot to rise back up to the starting position. This completes one rep. 
6. Repetition: Perform the desired number of reps on one leg, then switch to the other leg.

Tips:
– Balance: If you’re struggling with balance, start without weights or use a wall or chair for support.
– Foot Placement: Adjust your stance as needed to find a position that doesn’t strain your knee or hip.
– Control: Perform the movement in a controlled manner, especially on the descent. Avoid any jerky movements.
– Breathing: Breathe in on the way down, and exhale as you push back up.

Common Mistakes:
– Front Knee Overextending: Ensure your front knee doesn’t extend past your toes to avoid unnecessary stress on the knee joint.
– Losing Balance: If balance is an issue, focus on core engagement and start with bodyweight only.
– Too Much Weight: Don’t start with heavy weights. Master the form with lighter weights or bodyweight first.

Variations: Once you’re comfortable with the basic movement, you can try variations like holding dumbbells, using a barbell, or adding a pulse at the bottom of the movement for increased intensity.

Remember, each side might feel different, and it’s normal to have one side that’s stronger or more coordinated. Always start with a lighter load or bodyweight to master the technique before adding weight.

 Walking Lunges

 

Walking Lunges – Dumbbell

Walking lunges are a great lower body exercise that targets the quadriceps, hamstrings, glutes, and calves, while also challenging your balance and coordination. Here’s how to perform them correctly:

Equipment Needed: None required for the basic version. Optional: Dumbbells or a barbell for added resistance.

Instructions:
1. Starting Position: Stand upright with your feet hip-width apart. If you’re using weights, hold a dumbbell in each hand by your sides or place a barbell across your upper back.
2. Movement Initiation: Take a step forward with your right leg. As you step, begin to shift your weight forward so your heel hits the floor first.
3. Descending into the Lunge: Lower your body until your front thigh is parallel to the ground and your back knee is bent at about a 90-degree angle, hovering just above the floor. Make sure your front knee is directly above your ankle, not pushed out too far.
4. Body Positioning: Keep your torso upright and your core engaged throughout the movement. Your back should be straight, and your gaze forward.
5. Transition: Push up off your front foot, bringing your back leg forward to step straight into the next lunge. This movement should be fluid and controlled 
6. Repetition: Continue walking forward, alternating legs with each step.

Tips:
– Stride Length: Ensure your stride is long enough that your front knee doesn’t go beyond your toes, which can put undue stress on the knee joint.
– Controlled Pace: Maintain a controlled pace. It’s not about speed but rather about the quality of the movement and maintaining balance and control.
– Breathing: Inhale as you lower into the lunge, and exhale as you push back up.
– Balance: If you find maintaining balance challenging, focus on a fixed point in front of you.

Common Mistakes:
– Leaning Forward: Avoid leaning your torso forward. Keep your body upright.
– Overstriding: Taking too long a step can put unnecessary strain on your knee. Find a stride length that is comfortable and safe.
– Front Knee Overextending: Ensure your front knee doesn’t extend past your toes.

Variations:
– Reverse Lunges: Instead of stepping forward, step backward into the lunge.
– Lunge with a Twist: Add a twist towards the side of your front leg to engage the core more.
– Weighted Lunges: Hold dumbbells by your side, use a barbell on your back, or hold a single weight in front of your chest to increase the intensity.

Walking lunges are a versatile exercise that can be modified to suit various fitness levels and goals. Always prioritize form to prevent injury and get the most benefit from the exercises

 Glute Hyper (Glute Hyperextension)

 

Glute Hyper – Hyperextension Bench 

Glute Hypers are an excellent exercise for strengthening the posterior chain, which includes the muscles of the lower back, glutes, and hamstrings. They can help improve posture, alleviate lower back pain, and enhance performance in various sports and activities. As always, prioritize form and control over the amount of weight or the speed of the exercise.

Equipment Needed: Hyperextension bench or Roman chair. 

Instructions:

1. Starting Position: Position yourself in the hyperextension bench so that your feet are securely tucked under the footpads. Adjust the upper pad so that it comes just below your hip bone. Lie face down on the bench, with your upper thighs on the pad, and your torso hanging off the edge.
2. Body Alignment: Cross your arms over your chest or place your hands behind your head. Keep your back naturally straight, and your head aligned with your spine. 
3. Movement: Begin by bending at your hips to lower your upper body towards the floor. Go down as far as you can without rounding your back or feeling discomfort.
4. Lifting Phase: Lift your torso back up by contracting your glutes and hamstrings until your body is in a straight line from your head to your feet. Avoid overextending or arching your back at the top of the movement.
5. Peak Position: Pause briefly at the top of the movement, squeezing your glutes.
6. Return: Lower yourself back down in a controlled manner to the starting position.
7. Repetition: Perform the desired number of reps.

Tips:
– Controlled Movement: Ensure the movement is slow and controlled. Avoid using momentum to lift your body.
– Focus on Glutes: Really focus on using your glutes and hamstrings to perform the lift, rather than relying on your lower back.
– Breathing: Inhale as you lower your body, and exhale as you lift back up.
– Range of Motion: Only lower to a point that is comfortable for your flexibility and back health.

Common Mistakes:
– Arching the Back: Avoid over-arching your lower back at the top of the movement.
– Using Momentum: Swinging your body up using momentum reduces the effectiveness of the exercise and can cause injury.
– Neck Strain: Keep your neck in a neutral position, in line with your spine, to avoid straining it.

Variations:
– Weighted Glute Hyper: Hold a weight plate or dumbbell against your chest to add resistance.
– Single-Leg Glute Hyper: Perform the exercise lifting one leg at a time for added intensity and focus on each side.

 

 Goblet Squat

 

Goblet Squat – Kettlebell

The Goblet Squat is an excellent exercise for building strength in the lower body, particularly the quads, glutes, and hamstrings. It also helps improve flexibility and balance. Here’s how to perform it correctly:

Equipment Needed: A dumbbell or kettlebell. Beginners may start with just their body weight.

Instructions:
1. Starting Position: Stand with your feet slightly wider than hip-width apart, toes pointed slightly outward. Hold a dumbbell or kettlebell close to your chest with both hands. The weight should be held vertically, with your hands cupping the ‘bell’ part of the dumbbell or the handle of the kettlebell.
2. Movement: Initiate the squat by pushing your hips back and bending your knees. Keep your chest up and back straight. Your elbows should come between your knees at the bottom of the squat.
3. Depth: Aim to squat down until your thighs are at least parallel to the floor. Go deeper if your mobility allows, but ensure you maintain a straight back and your heels stay flat on the floor.
4. Bottom Position: Pause briefly at the bottom of the squat. Ensure your knees are in line with your toes and not caving inward.
5. Return: Drive through your heels to stand back up, returning to the starting position.
6. Repetition: Perform the desired number of reps.

Tips:
– Elbow Position: Keep your elbows pointing down and close to your body. They should brush the insides of your knees as you squat.
– Breathing: Inhale as you lower down into the squat, and exhale as you push back up to the starting position.
– Core Engagement: Keep your core engaged throughout the exercise to support your back.
– Weight Distribution: Keep the weight of your body in your heels and midfoot. Avoid shifting your weight to your toes.

Common Mistakes:
– Rounding the Back: Avoid rounding your back as you squat. Keep your chest up and shoulders back.
– Knees Caving In: Ensure your knees don’t cave inward as you squat. They should track in line with your toes.
– Lifting Heels: Keep your heels firmly planted on the ground throughout the movement.

Variations:
– Bodyweight Squat: Perform the movement without any weight, focusing on form.
– Sumo Goblet Squat: Adopt a wider stance with toes pointing more outward to target the inner thighs and glutes differently.
– Pulse Goblet Squat: Add a small pulsing movement at the bottom of the squat for increased intensity.

The Goblet Squat is a versatile and beginner-friendly exercise. It’s important to start with a weight that allows you to maintain good form and to increase the weight gradually as you become more comfortable with the movement.

 Donkey Kicks

 

Donkey Kick – Floor

Donkey Kicks are a great exercise for targeting the glutes and also engaging the core and lower back. They’re particularly beneficial for strengthening and toning the buttocks. Here’s how to perform them correctly 

Equipment Needed: None required. Optional: A yoga mat for comfort and ankle weights for added resistance.

Instructions:
1. Starting Position: Get on all fours on a mat or comfortable surface. Position your hands directly under your shoulders and your knees under your hips. Keep your back flat and your neck in a neutral position, aligning it with your spine.
2. Movement Preparation: Engage your core by pulling your belly button towards your spine. This will help stabilize your torso and protect your lower back.
3. Movement: Lift one leg, keeping the knee bent at 90 degrees, and raise your foot towards the ceiling. The sole of your foot should be facing upward as you lift your leg.
4. Peak Position: Lift your leg until your thigh is in line with your body and your foot is directly above your buttocks. Ensure your hips remain level and you’re not leaning to the opposite side.
5. Return: Lower your leg back down to the starting position, maintaining control and not allowing your knee to touch the ground before the next repetition.
6. Repetition: Perform the desired number of reps on one leg, then switch to the other leg.

Tips:
– Hip Position: Keep your hips square to the ground throughout the exercise. Avoid rotating them as you lift your leg.
– Controlled Movement: Perform the movement in a controlled manner, focusing on using your glutes to lift your leg.
– Breathing: Exhale as you lift your leg, and inhale as you lower it.
– Range of Motion: Only lift your leg as high as you can without arching your lower back.

Common Mistakes:
– Arching the Back: Avoid arching your lower back as you lift your leg. Keep your spine neutral and your core engaged.
– Using Momentum: Don’t swing your leg up. The movement should be controlled and driven by the glutes.
– Uneven Hips: Keep your hips level. Don’t let the hip of the working leg hike up as you lift your leg.

Variations:
– Pulsing Donkey Kicks: Once your leg is in the lifted position, add small pulsing upward movements to increase intensity.
– Weighted Donkey Kicks: Use ankle weights to add resistance as you become more comfortable with the exercise.

Donkey Kicks are a low-impact exercise suitable for most fitness levels. They can be particularly effective for those looking to strengthen their glutes without putting strain on their lower back and knees. Remember to focus on form to maximize the benefits and reduce the risk of injury.

 Single Leg Step-Ups

 

Single Led Step-Ups – Bench

Single Leg Step-Ups are an excellent exercise for building strength and stability in the lower body, particularly targeting the quadriceps, glutes, and hamstrings. They also help improve balance and coordination. Here’s how to perform them correctly:

Equipment Needed: A sturdy bench, step platform, or a stable elevated surface. The height can vary depending on your fitness level – generally, a height where your thigh is parallel to the ground when you place your foot is a good starting point. Optional: Dumbbells for added resistance.

Instructions:
1. Starting Position: Stand facing the bench or elevated surface. Place your right foot fully on the step, ensuring that your entire foot is on the surface.
2. Movement: Push through your right heel to lift your body up onto the step. As you step up, straighten your right leg and bring your left foot to meet your right foot on the step.
3. Top Position: Stand tall at the top of the step, maintaining good posture with your chest up and shoulders back. Briefly balance on your right leg.
4. Descending: Lower your left leg back to the ground, followed by the right leg, returning to the starting position. Control your descent rather than just dropping down.
5. Repetition: Complete the desired number of reps on the right leg, then switch to the left leg.

Tips:
– Foot Placement: Ensure your entire foot is on the step to maintain balance and stability.
– Controlled Movement: Focus on a controlled, steady movement, especially when lowering back down.
– Knee Alignment: Keep your knee in line with your foot, and avoid letting it collapse inward.
– Body Positioning: Keep your torso upright and avoid leaning too far forward.

Common Mistakes:
– Pushing Off the Lower Foot: Avoid using the foot on the ground to push off. The leg on the step should be doing the majority of the work.
– Locking the Knee: Avoid locking out your knee at the top of the step. Keep a slight bend to maintain tension in the muscles.
– Rushing the Movement: Performing the exercise too quickly can lead to loss of balance and reduced muscle engagement.

Variations:
– Weighted Step-Ups: Hold a dumbbell in each hand or a barbell on your back for added resistance.
– High Step-Ups: Increase the height of the step for a greater challenge, but only as long as you can maintain proper form.
– Explosive Step-Ups: Add a small jump at the top of the step-up for a more dynamic and challenging movement.

Single Leg Step-Ups are a versatile and effective lower body exercise. They can be easily modified to suit different fitness levels and goals. Always prioritize form to prevent injury and to ensure you are targeting the correct muscle groups effectively.

 Sumo Squat

 

Sumo Squat – Barbell

The Sumo Squat is a variation of the traditional squat that emphasizes the inner thighs, glutes, and quads. It’s a great exercise for improving lower body strength and flexibility. Here’s how to perform it correctly:

Equipment Needed: None required for the basic version. Optional: A dumbbell, kettlebell, or barbell for added resistance.

Instructions:
1. Starting Position: Stand with your feet wider than shoulder-width apart, with your toes pointing outwards at about a 45-degree angle. If you’re using a weight, hold it in front of you at chest level or let it hang down in the center.
2. Movement: Begin by pushing your hips back and bending your knees to lower your body. Keep your back straight, chest up, and core engaged. Ensure your knees are tracking in line with your toes.
3. Depth: Lower yourself down until your thighs are parallel to the floor or as low as your flexibility allows without compromising your form. Your knees should be bent outward over your toes.
4. Bottom Position: Pause briefly at the bottom of the squat. Keep your weight in your heels and midfoot, and ensure your knees don’t cave inward.
5. Return: Drive through your heels to stand back up, straightening your legs and returning to the starting position.
6. Repetition: Perform the desired number of reps.

Tips:
– Knee Position: Pay attention to your knees throughout the movement. They should stay in line with your feet and not cave inward.
– Breathing: Inhale as you lower down, and exhale as you push back up to the starting position.
– Hip Mobility: If you have tight hips, work on your hip mobility to improve your sumo squat form.
– Upper Body Position: Keep your upper body as upright as possible throughout the exercise to engage your core and protect your spine.

Common Mistakes:
– Leaning Forward: Avoid leaning too far forward. Keep your chest up and shoulders back.
– Lifting Heels: Keep your heels on the ground throughout the movement. If they lift, it might indicate tight ankles or calves.
– Too Wide Stance: While a wide stance is required, going excessively wide can strain your groin and reduce the effectiveness of the exercise.

Variations:
– Pulsing Sumo Squat: Add a small pulsing movement at the bottom of the squat for increased intensity.
– Sumo Squat with Calf Raise: At the top of the squat, lift your heels off the ground to engage your calves.
– Weighted Sumo Squat: Hold a dumbbell, kettlebell, or barbell to add resistance and increase intensity.

Sumo Squats are a great way to add variety to your lower body workouts. They can be easily modified to suit different fitness levels and goals. Focus on maintaining good form to maximize the benefits and reduce the risk of injury.

 Remember, proper form is crucial for effectiveness and to prevent injury. If you’re new to these exercises, you might want to start with lighter weights or just your body weight to master the form first.

How to Build a Bigger Butt

Our top tips for big time muscle growth

As with all strength training, once you get started incorporating these into your lower body routine, you also need to focus on progressive overload, to ensure that the muscle continue to be challenged and grow

We highly recommend Rear Beauty Free 70 page eBook which covers everything from exercise breakdowns, to workouts if you are just starting out to more advanced for big glute gains.