5 Strength Exercises To Sculpt A Shapely Behind

Watch your glutes transform.

Butt Workout, Glutes Workout
Image: @buttsnorkeler

When searching for personal trainers to share their favourite butt workouts, two people (and there behinds, in particular) sprung to mind: Felicia and Diana. Better known as the Base Body Babes, they are derrière queens.

Below, they’ve shared their go-to strength routine to build a bigger booty. Perform it twice a week and watch your glutes transform.

“If you want to challenge yourself a little more then we suggest increasing the weight range. However, technique is most important when lifting so do not compromise your technique. Ensure you are completing all reps and sets with perfect technique before increasing weights,” says Diana and Felicia.

Base Body Babes Butt Burning Workout

Perform each exercise back to back with a 90 second rest at the end. Repeat this 4-6 times.

Back Squat x 12

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via Base Body Babes for Sporteluxe
  1. Place the barbell on the muscles of your upper back (trapezius) and squeeze the shoulder blades together to engage the muscles so the bar is secure.
  2. Stand with your feet slightly wider than shoulder width and your toes pointing slightly out. The feet must remain flat on the floor throughout the entire movement.
  3. Keep your chest up and look straight ahead.
  4. Squat as deep as your body will allow while still maintaining a neutral spine and perfect posture.
  5. Stand back up and repeat 12 times.

Romanian Deadlift x 12

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via Base Body Babes for Sporteluxe
  1. Stand with your feet shoulder width apart, ensuring your feet are firmly on the floor and the weight is distributed evenly across the whole foot throughout the entire movement.
  2. Pick up the bar, while keeping the bar as close to your body as possible, we like to basically drag the bar up and down the front of our legs throughout the entire movement.
  3. Hold your body tight and imagine putting your shoulder blades back and down into your back pockets. Holding this tight position push the world away until you are standing in an upright position. Focus on keeping your chest up and maintain a neutral spine and perfect posture throughout the whole movement.
  4. Still maintaining tightness, lower the weight back down by bending forward at the hips, move the bar back down the front of your legs as deep as you can whilst maintaining a flat back. The hips must be below the shoulders at all times. This ensures that you are using the muscles of the lower body and not just the muscles of the lower back.
  5. Pull the bar back up and repeat 12 times.

Split Squat x12 (each leg)

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via Base Body Babes for Sporteluxe
  1. Place the barbell on the muscles of your upper back (trapezius) and squeeze the shoulder blades together to engage the muscles so the bar is secure. Alternatively, you can hold dumbbells in either hand.
  2. Start with your feet shoulder width apart and step forward into a stride, maintaining the distance between your legs.
  3. Lower yourself into a lunge position, keeping your chest up and maintaining a straight back throughout the movement. It is important that your knee does not move over the toe on your front foot.
  4. Slowly push upwards into your starting lunge position and repeat 12 times before switching legs.

“The longer the stride, the more we are activating glutes (muscles of the backside) and the shorter the stride, the more we are focusing on our quadriceps (the muscles at the front of the upper leg),” says the Base Body Babes.

Glute Bridge x 20

Image via Move Nourish Believe
  1. Begin by laying down on the floor on your back
  2. Place your hands down by your side palms pressing down on the ground, if you would like more of a challenge, place the barbell or a weight plate across your pelvic area
  3. Bring your feet close to your bottom, pressing your feet into the ground
  4. Lift your hips up high and squeeze your bottom
  5. Lower your hips back down and repeat the movement

Stair Runs x 20

You know how these are done.