How to Build a Bigger and Rounder Butt (in 4 weeks)

Girl doing a lunge

Let’s face it.

There are few things in life as good as a killer, round butt.

If you want to build a head-turning booty, then you’ve come to the right place. By the time you finish reading this article, you’ll know exactly how to get some AMAZING butt gains in just 30 days.

So if you’re tired of doing training programs that don’t get you results…

If you’re tired of busting your butt, no pun intended, in the gym, only to get nothing but disappointment…

Then make sure you read every word of this article.

I have to warn you, though:

If you’re looking for an easy workout program or a quick hack, you’re not in the right place.

Building a butt is hard. It’ll take sweat, effort, and commitment. You can’t build a round-Greek-goddess-head-turning-mouth-watering booty by doing some air squats and box jumps.

But(t), if you’re ready to put in the effort, time, and sweat required to build a sexy-ass booty, then read on.

Let me show you the primary muscles we’ll be targeting with this program.

Let’s dissect your butt:

Let’s dive into Butts (whoops, not literally)

Gluteal Muscle Group Anatomy

The gluteal muscle group is composed of three muscles:

  1. The gluteus maximus.
  2. The gluteus medius.
  3. The gluteus minimus.

Here’s how it looks:

The exercises will mostly target the gluteus maximus, which is the largest muscle in the human body.

The Top 3 Fatal Butt Building Mistakes

Skull

I see these mistakes ALL the time.

People spend hours, weeks, months, years trying to build a bigger booty and a better body, and have VERY little to show for it.

Unfortunately, most of the time they’re just following bad advice (yeah, there are shitty trainers out there), so if you’ve been doing everything your trainer tells you to do and haven’t noticed big changes in your body composition in 3 months, ditch your trainer.

Here are the top 3 booty-building mistakes:

Cardio is Killing Your Booty

Cardio Machines

The treadmill and the Stair-Stepper will do little to help you build a bigger and rounder booty.

It’s kinda like trying to do crunches to reveal your six-pack (it doesn’t work like that).

Yeah, they might give you a good burn, but the feeling of “burn” alone is not enough to build your booty.

Countless hours of cardio can help you reduce body fat, which can be awesome, but if you want a bigger booty, you have to grow your booty muscles, not just burn fat.

Light Weight Training Alone Will Not Build Your Butt

Small dumbbells

Another mistake that most women make when trying to grow their booties is doing hundreds and hundreds of reps.

They do sets of 50-60 reps, and repeat over and over and over again.

The bottom line?

It can help, but is not the most effective way to build your butt.

If you want a nice-looking, round booty, then you need to lift heavier, in the 8-15 rep range.

Lifting heavy WILL NOT make you bulky. Eating like an asshole will make you look bulky.

Lifting heavy will give you the body, and butt of your dreams.

Doing a Bunch of Silly Exercises

Confused face

I’ll get straight to the point.

If you’re not doing heavy compound exercises, then your program is NOT an ideal booty-building program.

Doing a bunch of air squats, frog kicks, and box jumps can help you to a certain extent, but if most of your exercises don’t involve a barbell or dumbbells, then you’re not spending your time in the gym wisely.

An effective booty-building program is not complicated; there are only a few exercises that you need to do to build a dream-like butt.

The bread and butter of your training program will be deadlifts and squats, along with assistance work like: hip thrusts, Bulgarian squats, lunges, etc.

We’ll get to the details in a bit.

Let’s talk about the principles that you need to apply to build a bigger booty.

The Principles Behind Building a Bigger, Stronger, and Rounder Butt

Target

If you want a bigger booty, then you have to follow certain principles.

What’s funny? These principles apply to your butt and to all of your other muscles.

These are the fundamental principles behind building a sculptured booty and a body.

Ready? Let’s jump right in:

Progressive Overload to Build a Bigger Booty

Progress Chart

Progressive overload is one of the most important booty-building principles.

It basically means that slowly, you make your workouts harder and harder over time.

Now, that doesn’t mean that you must ALWAYS add weight. In fact, there are four ways in which you can make your training sessions harder:

  1. Increased Reps: If last year you could do 4 sets of 10 back squats with 225, and today you can do 4 sets of 15 back squats at 225, then you’re definitely progressing.
  2. Increased Sets: If last year all you could take was 2 sets of 10 bench presses at 115, but today you can do 5 sets of 10 at 115, then you’re progressing.
  3. Increased Weight: If last year you could do 4 sets of 10 hip thrusts with 185, but today you can do 4 sets of 10 hip thrusts at 225, then you’re progressing.
  4. All of the above: this is usually the norm; you want to try to improve all of the above over time.

The program that you will get here accounts for all these variables, and every single one of them is progressed over 4 weeks.

Progressively overloading your butt training will make your booty grow bigger, stronger, and rounder, without a doubt.

Compound Moves

Compound lifts

I already touched a bit on this earlier on.

But listen:

Your butt is made of big muscles, and big muscles need big body disruption to grow, and big disruption in your system is created by exercises that work a lot of muscles (i.e., compound exercises).  

I said this before:

Air squats and box jumps will not make your butt grow.

If you want to create the best booty you can possibly build, then you need to do compound moves: exercises that work multiple muscle groups at the same time.

The core of our program will be around compound moves – squats, deadlifts, hip thrusts –  and we’ll include some isolation work to finish off your butt.

(Hint, hint… this rule applies to every major muscle group in your body as well).

Cool?

Let’s move on to the last principle:

Hypertrophy Training

Woman squatting

There are a thousand different ways to train.

But there’s just one way that will actually help you build your best butt (in the most time efficient manner).

And that is: Hypertrophy Training.

Or, training like a bodybuilder.

I can almost hear you thinking:

“WTF!? I don’t wanna look like a bodybuilder.”

Relax. Training like a bodybuilder and looking like a professional bodybuilder are two COMPLETELY different things.

Those guys and gals have decades of training under their belts, and most of them use steroids.

I assume you don’t have decades of training nor use steroids (otherwise you probably wouldn’t be reading this).

Training like a bodybuilder is the most effective way to build muscle, and if you want a round-looking butt, then you have to build your butt muscles.

What does training like a bodybuilder look like?

A lot of sets of a lot of reps with moderate weight.

If we put numbers on it, it’d look something like:

  • 10-25 sets of booty work per week.
  • 8-15 reps per set.
  • 60%-80% of your 1RM.

Guess what?

Your training program (the one you will download in a bit) takes care of this as well.

Nutrition: Eat to Grow A Booty

Nutritional Wheel

Exercise by itself is not enough to build an amazing body or an amazing booty.

The bottom line?

The success in your quest to building a rounder booty is determined by your diet.

Nutrition to a body is like oil to a car. Yeah, a car can run on shitty oil, but it’ll eventually break down.

If you learn how to manage your nutrition and how to fuel your body properly, then losing fat, gaining muscle, and building a Greek-Goddess-like booty will be pretty simple. It’ll be nothing but a plan that you need to follow.

If you just wing it, then it’ll be incredibly difficult, almost impossible.

I hate to break this to you:

Doing the workout program in this article will not be enough to getting the booty of your dreams. You need to set up a nutrition plan along with it.

I created an in-depth article that explains how to set up your own nutrition plan. Check it out here.

If you don’t, the results will not be as good.

Top Booty-building Exercises

Do a quick Google search for “best butt exercises.”

Your browser will quickly be inundated with THOUSANDS of options.

The good news?

Of all the exercises you could do, there are only a couple that will actually help you reach a round, strong booty:

  1. Squat
  2. Deadlift
  3. Stiff-Legged Deadlift
  4. Lunge
  5. Hip Thrust
  6. Bulgarian Squats

Yep, that’s all you need.

Forget about all those weird banded butterfly movements, or tricky lunge variations.

If you work the movements above consistently, you WILL build your butt muscles bigger, stronger, rounder, and sexier.

Let’s break each of these exercises down:

1. Squat:

 

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The king 👑 of leg exercises: The almighty Back Squat. 🙏⠀ ⠀ There’s no better leg-builder than the Herculean barbell back squat. 💪 ⠀ ⠀ This is the single most effective exercise when it comes to building leg-size and strength – if done properly. ⠀ ⠀ Here’s a quick barbell high bar back squat form checklist:⠀ ⠀ ✅Unrack the bar and place it on your upper back with your feet shoulder-width apart.⠀ ✅Point toes slightly outwards. ⠀ ✅Slowly squat down while maintaining a big chest and a neutral back. ⠀ ✅Keep your knees aligned with your toes.⠀ ✅Make sure your hips go lower than your knees.⠀ ✅Come back up faster than your descent.⠀ ✅Keep a big chest throughout the exercise. ⠀ ⠀ PS – Don’t squat in socks 🚫. Use hard-sole shoes, weightlifting shoes, or just go barefoot. ⠀ 📷: @courtneyforlife_ ⠀ What’s your favorite leg exercise? ⠀ .⠀ .⠀ .⠀ #squat #legday #backsquat ⠀ #legs #fitness #bodybuilding

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The squat is the king of leg exercises, hence why people with great bodies squat regularly.

There’s not an exercise that builds lower body muscles as strong as effective as the squat.

If you want a great ass and great legs, squatting should be part of your week-to-week routine.

Let’s break down the squat technique:

  1. Unrack the bar and place it on your upper back with your feet wider than shoulder-width.
  2. Point toes slightly outwards.
  3. Slowly squat down while maintaining a big chest and a neutral back.
  4. Keep your knees aligned with your toes.
  5. Make sure your hips go lower than your knees.
  6. Come back up faster than your descent.
  7. Keep a big chest throughout the exercise.

In this case, the stance will be a bit wider than a regular squat to place more emphasis on the butt muscles.

Also, I have to emphasize how important it is to squat at or below parallel; no half squats here, please.

Here’s a video that demonstrates good squatting technique:

 

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I love squats. 160 kg x 14 4 rep PR 🙃. #squatsandgirls #deadliftandsex #losefatbuildmuscle #julianhierro #training #bodybuilding

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That’s it for squats. Let’s move on to my second favorite exercise:

2. Deadlifts

Picking up something from the ground, and lifting it.

Incredibly simple and incredibly effective.

It literally trains every single muscle in your body, except your pressing muscles, it’s one of the best strength-building exercises, AND it works the butt and the hamstrings like no other.

What’s more?

It allows you to lift heavier loads than with almost any other exercises, and lifting heavy loads will help you build a sexy body, and a bigger booty.

That said, it’s a technical move that requires GOOD technique. I’ve seen so many people get hurt from doing BAD deadlifts, but you can get hurt with almost any exercise if your technique sucks.

Deadlifts are not dangerous if done properly.

Here’s a deadlift form checklist:

  1. Your feet should be shoulder-width apart, and your mid-foot should be under the barbell.
  2. Point toes straight forward.
  3. Keeping your lower back arched, you’ll bend at the hips and at the knees and you’ll grab the bar with an overhand grip.
  4. At this point, your chin should be almost touching the barbell.
  5. Chest up, butt down, and eyes forward.
  6. Take a big breath, hold it and lift the barbell using your legs.
  7. Extend your body completely, and then come all the way back down to a dead stop for the next rep.

One word about glutes and deadlifts:

You should focus on squeezing your glutes while you lift the bar off the ground, and squeeze them even harder at lockout.

How far should you pull the bar when locking out?

Your body should look completely straight.

Here’s a picture that shows some common mistakes, and the proper way to lockout your deadlifts:

Deadlift lockout

The first image on the left shows one of the most common mistakes people make when locking out the bar. This position places stress on the spine, and it is one of the mistakes that cause injuries.

At the far right, you see the proper lockout position: neutral spine, upright position. This is how you will finish your deadlifts.

3. Stiff-Legged Deadlift

Similar to its cousin: the deadlift.

The stiff-legged deadlift places more emphasis on the glutes and hamstrings, making it a great butt muscle builder.

The main difference is that your hips will be a bit higher at the start of the movement, which will shift force production from the quads to the hamstrings and glutes.

Here’s a checklist of how to do it:

  1. Your feet should be shoulder-width apart, and your mid-foot should be under the barbell.
  2. Point toes straight forward.
  3. Keeping your lower back neutral, you’ll bend a little at the hips, but you’ll keep them higher than with the regular deadlift.
  4. At this point, your chin should be almost touching the barbell.
  5. Chest up, butt down, and eyes forward.
  6. Take a big breath, hold it and lift the barbell using your legs.
  7. Extend your body completely, and then come all the way back down to a dead stop for the next rep.

Here’s a video that demonstrates how to do it:

4. Lunge

Girl doing a lunge

You might not think the lunge is an effective butt-building exercise, but the glutes are highly active when you lunge – if you do it properly.

So, we’ll include lunges in our training regime.

Here’s how to do a lunge:

  1. Set a barbell on a squat rack below shoulder level.
  2. Step under the bar and place it on the back of your shoulders.
  3. Use both hands to grip the bar and lift it off the rack.
  4. Step away from the rack and step forward with your left leg while bringing your hips down and keeping your torso upright.
  5. Go down until your back knee touches the ground.
  6. Your front knee should form a 90-degree angle.
  7. Push up through your front foot and bring your back leg forward.
  8. Repeat with the opposite leg.

Here’s a video that demonstrates how to do lunges:

5. Hip Thrust

The hip thrust is an amazing butt builder.

It’s becoming one of the must-do exercises when it comes to building a butt and it’s included in most strength and conditioning programs. It can be performed with your bodyweight, or with a barbell.

Here’s a checklist:

  1. Begin seated on the floor with a bench directly behind, and supported by a wall. Have your loaded barbell over your legs and pull it closer to the crease of your hips – you might want to use a pad.
  2. Push through your heels and bring your hips up and grab the barbell with both hands.
  3. Extend as far as possible while you keep your gaze forward – don’t let your neck go down.
  4. Bring your hips back down and repeat.

Here’s a video that demonstrates how to hip thrust:

6. Bulgarian Squats

Our last butt-building exercise is the Bulgarian split squat.

It’s a variation of the squat, with the difference being that one of your feet will be suspended on a bench behind you and the movement will be performed by the opposite leg.

It’s kinda like a mix between a lunge and a squat.

Here’s a checklist:

  1. Place your feet in a staggered stance with your rear foot elevated on a bench.
  2. Use your own bodyweight or hold dumbbells in each hand.
  3. Descend as you bend your front knee and drop your hips down. Maintain your chest up throughout the movement.
  4. You can let the front knee travel forward a bit.
  5. Once your back knee touches the ground, push up with your front foot until your front knee is fully extended.

And here’s a video of how to do it:

How to get a bigger, stronger booty: The Training Program

Wheew.

We’ve covered a lot of ground.

Now, it’s time to give you the training program and release you into the gym so that you can start making butt gains.

NOTE: this training program is mainly focused on the butt, but you’ll still work your other muscles so that you don’t lose any muscle in your upper body.

The goal of this program will be to maximize your butt growth, without losing muscle in other parts of your body.

That means we’ll reduce the volume and intensity of the rest of the body and we’ll emphasize a lot more on making your butt grow.

Also, you’ll get to pick different exercises for each body part, so if you’re limited on equipment, you’ll get to choose your own medicine.

What’s more?

You can do this routine up to 2-3 times in a row before switching things up.

>> Download the Butt Building program HERE<<

And here’s a video that explains how the program works (**make sure you watch this**).

https://www.youtube.com/watch?v=Ur13NBsptDk

Booty-building for Life

Listen:

This program will get you some short-term results.

You can definitely grow your butt in 4 weeks.

But building a butt (no pun intended), and building your body takes time. Use the short-term wins to motivate yourself to commit for the long term.

That vision you have of yourself with a chiseled, sexy ass body is completely achievable.

You just need to put in the work.

Use this program to kickstart your fitness journey.

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