Exercises for how to get a booty quick

Burn those buns and get a busting booty in no time!

woman doing kickbacks in the park

Whether you’re looking to build a bigger booty for your holidays, a wedding, or you just want to fill out in a nice pair of jeans for the weekend, then our guide on how to get a booty quick will get you there!

There’s nothing wrong with wanting a bigger booty, and who wouldn’t? The only issue is, if you’re short on time, it might feel like a daunting task to build a bigger booty quickly.

However, there’s a handful of exercises you can do, that have been tried and tested to work time-and-time again to get you the best butt of your life!

In this article, we’ll run through the best exercise you can do to build a bigger butt in the shortest space of time.

We’ve also included a workout plan at the end of this article to help you on your quest, so you’re no longer asking ‘How to get a big and round booty quick?’ Here, we’ve go your answers!

Benefits of Building a Bigger Booty

If you think building a bigger booty is only for looks, think again ladies! It will help to not only boost your confidence, but it will also help your posture, strength, and if combined with the correct diet, building a bigger booty will help you lose weight.

The type of exercise needed to build a bigger booty also work your entire core, lower body, and in some cases, your upper body too – making it an all round workout.

  • Become stronger – Build muscles in your legs, hamstrings and glutes for overall body strength.
  • Build core stability – Work your abs and core as you work through these important booty builders.
  • Boost endurance – This workout will test your endurance, and leave you feeling fitter, and stronger.
  • Lose weight – Combine this workout with the correct diet, and you’ll also lose weight.

As you can see, it’s not only going to help you feel great, but, building a bigger booty will also help your overall health, and confidence.

Exercises to Build a Bigger Butt Fast!

1. Squat

woman doing squats on a running track

Probably the most common butt builder, the squat. The squat works the entire lower body, including your core muscles.

By adding squats into this workout for a bigger butt, you’ll grow your booty in no time. It will also give your core muscles a good workout.

2. Lunges

woman doing lunges

Another great booty builder are lunges. Just like the squat, they work your entire lower body, including your stabilizing muscles.

The lunges work to directly target your glutes, so prepare to feel the burn in your booty with this exercise.

3. Kickbacks

woman doing kickbacks with a cable machine

Unlike lunges, and the squat, the kickback is an isolation exercise. It works to focus directly on your glutes, allowing you to put all of your attention on your booty muscles.

Using a lighter weight, and more focus on the muscle, you’ll be able to really pump up your glutes with this exercise.

4. Sumo Squat

woman doing sumo squats in a squat rack

Sister of the squat – the sumo sqaut works your quads, hamstrings, and your outer glutes, helping to give you that rounded and firm look all over your booty.

Slightly awkward to perform than the regular squat, but it’s definitely not one to miss out on.

5. Stair Master/Stairs (long strides)

woman doing exercise on the stairmaster

Skip the elevator and take the stairs. The stair master, or the stairs in your building will help you build a bigger butt quicker than you can say “build my booty now.”

By taking long strides, either on the stairs, or on a stair master in your local gym, you’ll work not only your glutes, but also you hamstrings at the same time.


woman doing kickbacks in the gym

Workout Plan to Build a Bigger Booty

You’ll need to work your booty hard to get your butt into shape with our ‘quick booty workout.’

It will take hard work, and dedication, but afterwards, you’re ass will be firmer, rounder, and looking great.

Each day, you’ll perform 1 exercise, for a total of 20 minutes. It works like this: You’ll perform the exercise for 1 minute on, then rest for 1 minute.

Effectively, it’s the same structure as a HIIT workout, but, the only difference is, you’ll be blasting your butt instead.

Lifting Tempo:

The lifting tempo is important in this workout, as you’ll be working for 1 minute straight, then resting for 1 minute, repeating for a total of 20 minutes – so your form and tempo needs to be perfect.

Below is an example of a lifting tempo that you’ll need to follow for each exercise to get the most out of this workout.

Lifting Tempo Example:

  • Squat down for a total of 3 seconds (at this point you should reach the bottom of the squat).
  • Squat upwards for a total of 3 seconds (on the 3rd second, you should reach the standing position).

TIP: Each exercise has a different lifting tempo. See the exercises below for the correct tempo to get the best results.

Plan Overview:

You’ll need to workout 5 days a week with 2 rest days which are shown below on this quick booty plan.

You can adapt this workout to suite your goals, changing your rest days, and your workout days to better fit your weekly schedule.

To get the best results, repeat this program until you’re happy with the results. If you can, add weight the the exercises, this will only build your booty quicker.

If you do this workout properly, and push yourself in every working set, the quicker you’ll see results.

The Workout:

Perform each exercise for 1 min, then rest for 1 min. Repeat this for a total fo 20 minutes. See each exercise below for the correct lifting tempo to build your booty.

  • Monday – Squats 3 – 3 tempo 20 minutes.
  • Tuesday – Lunges 3 – 2 tempo 20 minutes.
  • Wednesday – rest day
  • Thursday – Kickbacks 2 – 3 tempo 20 minutes.
  • Friday – Sumo Squats 3 – 3 tempo 20 minutes.
  • Saturday – Stair-master long and slow strides for 20 minutes no-stop.
  • Sunday – rest day

woman doing squats in the gym looking strong

Conclusion to Getting a Bigger Butt

There you have it ladies, a complete guide to getting a great looking booty, all you need to do now is get to work and start exercising.

By following our steps the best you can, and staying consistent, you’ll start to see the results you want.

Go out there girls and start working on those butts!