If you cant get to the gym but still want to build an impressively round, curvy and athletic butt you need to check out our workout at home program.
There’s no denying that a great ass drives the guys wild. Slipping into your best pair of skinny jeans and shaking that hourglass silhouette down the sidewalk is sure to get you some attention.
And rightly so.
You deserve it cos that a$$ is poppin’.
If you’re looking for a simple but effective booty builder workout you can do in the comfort of your own home without weights we’ve got just the thing for you girl.
Let fire up those glutes and build some sexy buns…
Booty basics – What you need to know to build that butt
If you’ve landed on this article, you’re wanting to build a curvy ass and boost your sex appeal. Either that or you want to enhance your athleticism and power for your sport.
No matter what your goal is you’re in the right place.
Your booty muscles are involved in running, jumping, squatting, swimming – pretty much every movement you can think of. If you want to be a champion athlete you need to train them the right way to get the right results.
And if you want to be a downright sexy diva you need to get your booty pump on.
Different glute muscles you need to target for that luscious booty
What you might not know is that your glutes are made up of different muscles, each with their own roles and responsibilities.
Gluteus maximus – This Roman superhero-sounding muscle is the biggest one in your body. This muscle is involved in movement where you extend your leg behind you – like when you run or do a reverse ninja kick. It’s also involved in clenching your butt cheeks together too.
Gluteus medius – Although it’s only a tiny muscle, your medius helps maintain pelvic position when you lift your leg from the floor. Located at the side of your hip (to the outside of your pants pocket), it works when you bring your legs out to the side of your body, like when you do the splits or take a sideways step.
Gluteus minimus – The smallest of the three, your glute minimus lives just below your medius and supports it during sideways movements and hip stability.
Hit all muscles to boost results
To really make the best progress possible with your booty program you’ll need to add in exercises that mirror the natural movements of three of these muscles.
If you neglect one of these you’ll find that booty just wont be poppin’ like it should be.
Here are the key movements for you to follow in your home workout program
- Hip hinges
Vary your rep range to grow that butt
Okay, so now you know that you need to hit your booty from different angles to really make it grow.
Now, your glutes have a mixture of different muscle fibers, each with their own strength and endurance potential.
Although this differs by person and genetics, science gives us a rough idea of how your butt is composed:
- 75% endurance fibers – Your glutes are made up of mostly ‘slow twitch’ muscle fibers. This means it responds to higher rep, lower weight workouts. Perfect for body weight home workout programming.
- 25% strength fibers – You’ll also benefit from adding in some more challenging, power-based movements to hit those ‘fast twitch’ fibers too. Although these don’t need to make up too much of your program.
If you limit your workouts to one kind of rep range or exercise difficulty you’ll really miss out.
But using a home workout plan that uses different exercises, a variety of rep ranges and some different challenges really does bring that ass up and fill out those summer pants.
Why work that booty?
It’s nice to make the men salivate with those juicy buns as you give it the catwalk model strut down the sidewalk.
Men are hardwired to find a curvy booty attractive. It signals the deep part of their (their often small and simple) brains that you’re fertile and ready to make them some babies.
But there are far more empowering reasons why you’ll benefit from training your booty using a home based workout.
- Reduced risk of knee and hip injuries
- Improved speed and power in the legs
- Better posture
- Reduced mechanical back pain
- Lean physique – lower body training burns loads of calories
- More confidence
Booty Building Home Workout
You’ve got two options with this home workout.
Cardio booty building and fat shredding
Aim to keep rest times below exercises super low. Even go from one exercise to the next without any rest at all if you can.
Complete 15-20 reps of each exercise and take a 2-3 minute rest once you’ve completed every exercise in the circuit.
Grab a drink, catch your breath and complete each circuit from start to finish again.
In the second circuit perform 12-15 reps. In the third, aim for 10-12. This not only varies the rep range but accounts for fatigue too.
Aim for a total of 3 circuits.
Irresistibly strong curves
To build some curvy muscle lets boost the tension through the muscle. Slowing things down and counting 2 seconds to lower your body and 2 seconds to lift it in each exercise will place a much larger mechanical stimulus through your muscle fibers.
Aim for a 8-15 reps for each exercise. If you get tired you can drop the reps down to 6-10.
Still complete a total of 3 circuits but rest a good 1-2 minutes in between each exercise and between sets.
Bootyful curves and shapes to womanly you’ll be the talk of the town.
#1. Jump squats
- Start with your feet at shoulder-width apart.
- Place your hands in front of your body as you squat down.
- At the bottom of the squat, bring your hands behind your hips and powerfully push through the floor.
- As you move upward, drive your arms forward above your head and aim to move both feet from the floor.
- As you land, absorb the impact through your joints by immediately moving into the next squat. Aim for speed and power!
#2. Lateral lunge
- Start with your feet placed wider than shoulder-width and your feet facing forwards.
- Keeping your chest tall and your hands on your hips, lean to one side.
- Bend the knee at the side you are leaning to, but keep the opposite side straight.
- To return to the start position, push through the heel of the bent leg.
#3. Reverse lunge
- Begin by standing up tall with your feet at around hip width apart and your hands on your hips.
- Take a long stride back, keeping your ankles, knees and hips in line.
- Your chest should remain tall as you place your rear foot on the ground behind you. Aim to keep the weight through the heel of the front foot but on the ball of the back foot as you bend into a deep lunge.
- Drive through the floor using your front foot, and as you straighten your knees, bring the rear foot forward to the start position.
#4. Single leg hip thrust
- Begin by lying on the floor, feet flat and at hip-width apart and your hands in contact with the floor for support.
- Lift one leg from the floor and push through your heel to lift your hips. Aim to use your booty to initiate the lift and get a real good squeeze at the top of the movement.
- Lower down under control, change legs and repeat.
#5. Frog pump
- Lie on the floor and place the underside of your feet together. Your knees should be bent.
- Push your feet together to build tension in your glutes and push your hips from the floor.
- At the top of the movement really contract your booty.
- Lower yourself down under control and repeat for all of the designated reps.
#8. Squat to side kick
- Begin in a squat position with your feet at shoulder-width apart.
- Squat down with your arms in front of your body as a counterbalance.
- As you return to the start position and straighten your legs, use your glutes to push one leg out to the side.
- The idea is to keep your chest and head facing forwards, with the focus on the booty doing the work.
- On your next squat, change sides and repeat the movement.