My 11-Week Booty Building Workout | Featured on Dr. Oz

HP_Booty_Building_Workout

If you follow me on social media, you may have noticed I’ve been a bit focused (okay, obsessed!) with shedding my pancake booty in favor of bigger, more toned buns! Through my months of training, some trial and error, and partnering up with the best coaches in the industry, I’ve put together what I believe to be the ULTIMATE booty building workout to help take your behind from flab to fab. AKA…#PeachBunsMaker

A few weeks ago, Dr. Oz featured My 11-Week Booty Building Workout on his show, and many of you have been asking for more info. Below is the video you may have already seen from the episode, complete with demonstrations of the moves and all. Then I’ve also taken it a step further for you and broken everything down into a complete week-by-week and step-by-step workout. Don’t worry—weeks, reps, sets, rest periods, and exercise move instructions are ALL taken care of for you. See below, and let’s start building that booty!

11-Week Booty Builder Program Overview

Weeks 1-3

2 days a week:
-3 sets of 15 – each exercise (explained below)
-Start lighter weight for set one, increasing weight each set, if possible. Weight should be heavy enough so the final 3 reps should be difficult to complete.
-Rest 90 seconds between each set.

Weeks 4-7

3 days a week:
-3 sets of 12-15 – each exercise
-Start lighter weight for set one, increasing each set, if possible. Weight should be heavy enough so the final 3 reps should be difficult to complete.
-Rest 90 seconds between each set.

Weeks 8-11

3 days a week:
-4 sets of 10
-All lifts should have increased weight with the lower rep range. Weight should be heavy enough so the final 3 reps should be difficult to complete.
-Rest 90 seconds between each set.

Booty Building Exercise Descriptions:

Hip Thrust

Option 1: On ground with a barbell

Coaching cues:
1. Begin leaning against a solid bench with your hips under a properly loaded barbell. Use a barbell pad to protect your hipbones.
2. With feet planted a little wider than shoulder-width apart and toes pointed outward, place your hands gently on the bar to balance.
3. Leaning your back against the bench and putting your weight in your heels, drive the barbell up to the sky, and be sure to engage your glutes. Squeeze and hold at the top for one second.
4. Slowly lower to the ground.

Option 2: With a bench holding sandbag

Coaching cues:
1. Perform the move the same as instructed above, but use a loaded sandbag or soft weights across your hipbone instead of the barbell.

Sumo Straight-Legged Deadlift

Option 1: With a barbell

Coaching cues:
1. Begin with feet slightly wider than shoulder-width apart, toes pointed outward, with a properly loaded barbell. Hinge at your hips and grab the barbell.
2. Keeping your back rigid, knees just slightly bent, and weight in your heels, lift the barbell as you rise to standing position.
3. Squeeze those glutes at the top of the lift before lowering the barbell back to the ground.

Option 2: With a lighter dumbbell/kettlebell

Coaching cues:
1. Perform the move the same as instructed above, but use a lighter kettlebell or dumbbell in place of the loaded barbell.

Sumo Squat

Option 1: With a kettlebell

Coaching cues:
1. Begin with feet slightly wider than shoulder-width apart, toes pointed outward, weight in your heels, and a kettlebell in your hands. You can use a dumbbell instead of a kettlebell.
2. Keeping your chest up and weight still on your heels, slowly bend your knees to squat, lowering the kettlebell to the ground.
3. Once the bell touches the ground, stand back up to starting position, squeezing those buns nice and tight at the top of the lift.
4. For a deeper squat and better range of motion, feel free to use aerobic steps (like I did).

Option 2: No weight (no video)

Coaching cues:
1. Perform the move the same as instructed above, but leave out the weight and place your hands on your hips.

Rainbow Kickback

Option 1: On the ground with ankle weights

Coaching cues:
1. Begin on your hands and knees, with ankle weights strapped around both ankles. Extend your right leg behind you, lifting it high up into the air.
2. Keeping your leg straight and your glutes engaged, slowly lower your foot down to the ground and over to one side, creating a rainbow-like path.
3. Once your foot touches the ground, “rainbow” your foot up into the air and over to the other side.
4. Your foot must touch both sides of the ground to count as one rep. Repeat all reps on one side before switching to the other.

Option 2: No weights (no video)

Coaching cues:
1. Perform the move the same as instructed above, but remove the weight from your ankles.

Princess Lunge

Option 1: With weight off of a step

Coaching cues:
1. Begin in a standing position, holding the kettlebell or dumbbell at your chest.
2. Keeping your weight on your left foot, slowly step your right foot back and behind your left side, lunging until your back knee kisses the ground (opposite side).
3. Keeping weight on your left foot, drive forcefully upward back to standing position
4. Repeat all reps on that side before switching to the other side.

Option 2: No weight, on solid ground

Coaching cues:
1. Perform the move the same as instructed above, without the weight and without the step.

So there you have it—my 11-Week Booty Builder Program. Please comment below and let me know how your booty building is going! 😉

Xoxo,

Heidi

Related posts:

Fabulous Abs in Just 5 Minutes
5-Minute Workout for Sculpting Sexy Arms
BBQ Buns and Thighs
Sexy Summer Shoulders


76 Comments

  1. Brandy - March 22, 2017

    HP~ I have been doing this workout since 2-7-17, loving the results so far! I do have a question, I am doing this workout and on alternate days I am doing time on my treadmill at a 4.5% incline at approx 4 mph. How is this schedule? Is it ok to have these two workouts back to back consistently? Tia!!!!

  2. Gabriella - February 22, 2017

    Hey Heidi, love that you post videos on how to properly do each exercise! I am starting this program this week. I am 21 and weight about 0106, I was wondering what sort of meal plan I should be following. I have always been active and go to the gym often but never really see any growth in my butt, it just becomes firmer. I know I need to eat a lot of carbs and protein but I am not sure how much or when (before or after gym).? Thank you!

  3. Jennifer - January 20, 2017

    Thank you for posting this workout! I’ve completed week one. Both my hamstrings and quadriceps were sore after the workout, but I felt very little soreness in my booty! Am I engaging the wrong muscles? Or am I not using enough weight? Any tips would be much appreciated!

    • Team Powell - January 21, 2017

      Hi Jennifer: You can increase the weight if you’d like to. And make sure you’re following Heidi’s instructions and coaching cues for each exercise also. 🙂

    • Hannah - February 20, 2017

      Jennifer I’m having the same problem! I’m five weeks in and my butt hardly ever gets sore but my hamstrings and inner thighs are sore all the time. Did anything help you?

  4. Lynsey - January 16, 2017

    Is this safe while pregnant?

    • Team Powell - January 17, 2017

      Hi Lynsey: It’s always best to discuss any exercises with your healthcare team while pregnant and then follow their recommendations. And congratulations!

  5. Krista - October 28, 2016

    Love this booty building workout! I have done it a couple of times. My favorite movement is the hip thrust!

    Krista

  6. Bridget K - September 21, 2016

    Can’t wait to start this one! I have been blessed (at times I have felt cursed) with by booty. I have some junk in the trunk. I am learning to love it. But I don’t love all the dimples. I am going to start this program but leave my calorie intake/macros the same for now and see if I can tweak what I already have but hopefully not get it to grow anymore. Finding pants to fit when you have a big booty and small waist is a HUGE challenge! Any tips for those of us who want to improve our ‘oh my God Becky look at her Butt’ butts?? 🙂
    Thank you!!!

  7. Amy Shortall - August 21, 2016

    Thank you for sharing your workout with all of us.
    My gym does not have a reverse hyper machine.
    What would you suggest as a substitution?

    Thank you

  8. Kim - April 4, 2016

    Hi Heidi- do you have suggestions for maintaining after the 11 weeks? I do crossfit 4-6 times per week and run on my active recovery days. What do you suggest? Thanks! You are so inspiring!

    • Team Powell - April 5, 2016

      Hi Kim: You can keep doing these exercises, but you can cut back on the number of sets/weight you use. Since you are still super active, you should be able to maintain your muscle gains. Hope that helps!

  9. Jenny - February 18, 2016

    Do you have any suggestions for splitting up my workout week to include training other muscle groups? I’m having a hard time managing my workout schedule to include this workout twice a week (let alone 3 times for week 4!), getting enough rest in between as well as including another dedicated leg day in addition to upper body/core/cardio days. Would you suggest adding these exercises to the beginning of a leg day or would that be counterproductive? If you could suggest a sample 5 day workout week I would be SO greatful! Much love,

    Jennifer

    • Team Powell - February 18, 2016

      Hi Jenny: Some of these exercises also work your legs, so you’ll want to be sure and not overdo it. I’d keep your booty, legs, and upper body workout days separate, and make sure there’s a day in between your booty and leg days. You could do booty, upper, leg, upper, booty, or something like that for the 5 days of the week. Hope that helps!

  10. Tiffany - February 9, 2016

    Hi Team Powell, not sure if you’ll see and answer this question since the original post was made a long time ago, but I’m just wondering what you recommend for maintenance of the gains you make? Do you think once a week will suffice?

  11. Eija - February 5, 2016

    Thank you Heidi so much for this 11-week booty work-out! I’ve just completed week three – and I’ve already gotten little bit stronger. Sumo Straight-Legged Deadlift has been a bit difficut for me because I’m not so flexible – so I can’t get the bar all the way to the ground – because l really try to keep the form right. Hopefully with the coming weeks I’ll also improve my flexibility. Thank you! Thank you for this! And I would loveee to see a similar program for core/stomach 🙂

  12. Katie R - January 26, 2016

    I have never been happy with my backside, and I’ve finally decided I’m going to do something about it! I’m starting this tonight. I hope my progress pics show as much progress as your did! Thanks for sharing this program, Heidi!

  13. Kate - January 8, 2016

    Hi, what weight (range) for barbell would you recommend for starting? I would like to purchase one for at home. Also could you please suggest what weight to get for the kettlebell. Thank you!

    • Team Powell - January 8, 2016

      Hi Kate: The bar itself usually weighs around 40 pounds, and you can get some plates beginning with 2 1/2 pounds or 5 pounds and up to go with your bar. It also depends on what your current strength is. You might go to a gym (many offer a free visit) and see where you’re at first. Good luck! 🙂

  14. Jennifer Altimore - January 5, 2016

    This is no joke! Day 1 in the books…. I worked up a sweat! thanks ms. powell!

    – jennifer

  15. Terra - December 29, 2015

    Hello,

    I am going to be doing majority of this at home, what are some alternatives to the weights if you don’t have a lot of options on increasing the weight amount throughout the 11 weeks. If I use the same weight the whole time, is that okay?

    Thank you!

  16. Rachel - December 28, 2015

    I want to build up my pancake booty, but I still have about 30lbs to lose to get my goal weight. Will adding the extra carbs add fat too? Should I just wait to start trying to tone and build up muscle until I hit my goal weight? Im a newbie at this fitness stuff 🙂
    BTW.. love you guys!

    • Team Powell - December 28, 2015

      Hi Rachel: I’d incorporate this workout into your routine (make sure you’re doing strength training for all your major muscle groups too), as well as cardio, and make sure you have a calorie deficit (burn more calories than you consume) every day since you do want to lose pounds while you’re gaining muscle. You got this!

  17. Rachel Byers - December 19, 2015

    Hi Team Powell!!!!
    THANKYOU SOOOO MUCH for posting this!!! I’m one of your booty admirers and stalkers haha, so thankful I can finally incorporate this awesome, MUCH needed booty building workout:)! I have a couple questions…I noticed there isn’t any free barbell squats, are the sumo squats just as effective and hit the same muscles? Next question, are all of these exercises hitting all the different glute muscles? I’m assuming they do considering how rockin Heidi looks..just need confirmation.
    Do you have any youtube vids showing the proper form to do a back squat and how low I need to go?
    Will your new book have examples of what to eat during the day to fuel and build muscle? I’m really struggling in the diet area, of when, what and timing with food to build muscle and burn fat.
    Can’t wait to get your new book! Maybe I’ll win one making it the best Christmas ever haha?❤?????????love your family and all you do to bless this world with your passion to help others be the best version of themselves, you guys are amazing! Merry Christmas Powell family????????????

  18. Laurence - December 19, 2015

    Hi Team Powell :),

    Can this booty building be done by a guy too? My boyfriend too as a “pancake booty” and would like to gain some muscles there!! ?

  19. Holly - December 19, 2015

    Hi Team Powell – Thanks for sharing your booty building workout! Wondering if I can impose a Q (do you hate when people do that?!): can you/your team direct me to a beginners guide to IFBB? There is lots on the internet but I don’t know who/what to trust and wondered what you would suggest as a starting point and/or maybe you have info on your own site? I am not looking to compete, but I am a scrawny gal who wants to land somewhere between ‘toned and buff’ (defined muscle) and just don’t know where to begin. Any assistance would be GREATLY appreciated. In the meantime, bottom’s up! 😉 Blessings on you and yours from Toronto.

    • Team Powell - December 19, 2015

      Hi Holly: Since your training program can be so different from someone else’s depending on several factors, you definitely want to look into a finding a coach who can work with you personally. I don’t really have any resources to share, but Heidi goes to azprophysiques.com. They might be able to help you with resources in your area. Good luck – you can do this! 🙂

  20. Leanne - December 16, 2015

    Regarding (increase of) carbs — I’ve heard to eat a 2:1 ratio of carbs to protein after lifting..Do you follow this Heidi? Do you recommend it?

  21. Amanda - December 15, 2015

    Hi! I’m excited to start this workout! One question, it looks like there are two exercises at the end of the video that weren’t written out in the description, am I safe in assuming those should also be included? Thanks!

    • Team Powell - December 15, 2015

      Hi Amanda: You can totally include those if you’d like to! Good luck! 🙂

  22. dannia - December 13, 2015

    This is amazing today is my first day and I can feel my butt tighter, cannot wait to see the results !!!

  23. Trisha - December 13, 2015

    Thanks for the booty building plan, I’m going to try it out!!! What kind of ankle weights is Heidi wearing in the video.

  24. Grace - December 12, 2015

    This is awesome, thank you! Since you’re supposed to adjust your carb cycling and caloric intake, would u recommend the fit cycle from the book or another (I know Heidi recommends more high carb days)? And how many MORE calories should one be taking in a day than I’m already eating? (I eat between 1200-1500 now, and haven’t adjusted yet)
    Lastly, should I be refraining from too much aerobic exercise with this?
    Sorry for the many questions!

    • Team Powell - December 12, 2015

      Hi Grace: Whether or not to increase or maintain your calorie count or change up your cardio is a very individual thing, and depends on your overall goals, current body weight/body fat %, and other things. It would be best to work with a coach (like Heidi does) who can help you figure things out so you can reach your goals. We wish you the best!

  25. Laurie - December 12, 2015

    Thanks Heidi, it’s awesome and look fantastic!
    There is one more at the end of the video that you didn’t write out, not sure if it’s included or you just forgot it? Modified with back extensions, reverse booty lift???

  26. Carolina - December 12, 2015

    Thank you so much for sharing this Heidi!
    About the diet, should I increase my calories above maintenance? If so, how much? I’m literally terrified to increase. Am I gaining fat all over my body? I’d trully appreciate your help here, I have a constant struggle with my eating.
    Thank you again.
    Carolina.

    • Team Powell - December 12, 2015

      Hi Carolina: Whether or not to increase or maintain your calorie count is a very individual thing, and depends on your overall goals, current body weight/body fat %, and other things. It would be best to work with a coach (like Heidi does) who can help you figure things out so you can reach your goals. We wish you the best!

  27. Rebecca - December 11, 2015

    Thank you for sharing this with all of us! I’m going to start this today! Be prepared to see before and after booty shots LOL

  28. chuk - December 11, 2015

    Failed to mention the need for a calorie surplus..can’t build a booty without extra calories and lotsa carbs! You’ll get “toned” but no substantial growth.

    • Team Powell - December 12, 2015

      This is true, and Heidi has talked about her nutrition plan in other posts. 🙂

  29. Michelle - December 11, 2015

    Heidi,
    I have more of a bigger boots but I’m wanting to tone, tighten and have it be a little smaller. Will these exercises help with that or will they build my booty to be bigger? Haha thanks so much! Thanks for being an inspiration!

    • Michelle - December 11, 2015

      That’s suppose to be booty not boots haha

    • Team Powell - December 12, 2015

      Hi Michelle: These exercises can tighten, tone, and strengthen your booty muscles. How much of a toning/tightening/strengthening you get depends on if there’s any extra fat that can be replaced with muscle and what size you want your booty to be. Once you get the booty you want, then you just maintain it. Good luck!

  30. Claudia Negron - December 11, 2015

    Hi Heidi,

    Of course I’m a super fan of you and Chris and watch the show for tips. Last April I started a clean eating plan and started doing cardio walking and interval running which was very successful. I lost over 50lbs!!! yay. unfortunately I had a food injury – I broke my pinky toe and boy was I down for the count – no working out, and it took 4 full weeks to heal, so now I’m back at it. When I lost all the wait before a lot came off my upper body, back, abs and such but only a little came off my bottom, I still have a bubbliesh but which I have ALWAYS hated. Will this work out plan thin out my butt. Id like to follow a plan since thats what I have been successful with in the past. Thanks for posting I love all your tips.

    C

    • Team Powell - December 12, 2015

      Hi Claudia: So sorry to hear about your injury! This workout plan can strengthen, tone, and tighten your booty muscles. If you have any extra fat in that area, then a great nutrition plan, as well as those calories you burn through working out, can help too.

  31. Amanda - December 11, 2015

    I’ve been booty building for a little over 3 months now and it’s working great, I’ve put on muscle weight. Being a runner you don’t get much of a booty so weight training was like pure magic.

  32. Joanne - December 11, 2015

    Heidi…will this help for stubborn saddle bags…I had gastric sleeve surgery 7 months ago…I have lost 72lbs but can’t get rid of my saddlebags…and that’s what I hate the most about my body.. please help…

    • Team Powell - December 12, 2015

      Hi Joanne: Congratulations on losing 72 pounds – that’s awesome! This workout can help tone, strengthen, and tighten your butt and legs, and working out and eating healthy can help you continue to get rid of any extra pounds. And please be patient, sometimes it takes a bit longer for certain areas to get to where we want them to be. 🙂

  33. Sarah - December 11, 2015

    Hi! Excited to start the workout. Should the 11 week program include all of the exercises in the video? Or just the ones written out? If we are working out at home anything that might be substituted for the reverse hyper extension and back extension? Thanks so much!

    • Team Powell - December 11, 2015

      Hi Sarah: You can either do just the exercises in the post, or add all those in the video. And you should be able to still get awesome results without the two extension exercises. Good luck!

  34. Petra - December 11, 2015

    Great plan. I need to find a way to adjust the exercises since we are not all abble to go to the gym and workout.

  35. Tara - December 10, 2015

    I have to thank you for this. I’ve been a marathon runner for years, and very dedicated to body building for the last year and a half, but my butt looks awful. I call it runners butt, haha. And it’s definitely my problem area. I’ve been doing this routine 2-3 times a week since you showed it on Dr Oz and I’m already seeing results. The first time I did it, I was like,”wow! I’ve never had my butt feel swole!” Haha. I know I’m on my way to some very positive changes. I feel so empowered to know I really can change how my butt looks. Can’t thank you enough!

  36. Sarah Jean Cobb - December 10, 2015

    Heidi, thank you for who you are, all that you do, and for being so generous in the way that you selflessly share your life. You’re a beautiful person inside and out and you’ve been a big inspiration to me personally over the years. I look forward to doing your program above and want to congratulate you on your phenomenal results. You look incredible and you deserve it – you’ve worked so hard. Love you! 🙂 ❤

  37. Jill - December 10, 2015

    This is amazing!!!! You are so inspiring and beautiful, thank you for posting this. I can’t wait to do it. Now is there a certain program you stay on for eating? I know that’s such a big part of the process! What do you personally eat everyday, and how do you know what’s best for your body?

    • Team Powell - December 11, 2015

      Hi Jill: Heidi’s following an eating program her coaches gave her, and it changes based on what she’s doing. I’m so sorry, but I don’t have it to share. 🙁

  38. Sarah S - December 10, 2015

    This looks awesome! What’s a good substitute for the reverse hyper ? My gym doesn’t have a machine like this.

    • Sarah S - December 20, 2015

      I just saw the response to another Sarah with a very similar question. Great minds! Thanks again for sharing this great workout routine!

  39. Tiffany - December 10, 2015

    Thanks so much for sharing this! Is it possible to see photos with each exercise?

    • Tiffany - December 10, 2015

      Never mind, I breezed by the video! What do you suggest for maintenance beyond the 11 weeks? Thank you! Tiffany

    • Team Powell - December 11, 2015

      Hi Tiffany: I’m so sorry, but we don’t have photos for each exercise available.

  40. Becca - December 10, 2015

    Thanks for the step-by-step help! So, it’s 11 weeks, but what after the 11 weeks are up? How will they maintain?

  41. Jilian - December 10, 2015

    Hi Heidi you are very inspirational to me. I am a single mom to two boys ages 4 and 7. I was wondering if you have any substitutions for some of your exercises. I’ve been down with a torn labrum in my right hip for 8 months now, I’ve gained about 25 lbs and I’m struggling feeling good about myself, I’m a very active outgoing women and this is so difficult. I’ll finally be having surgery jan 7th so I’m looking forward to recovery, rehab, and getting back on track. I’ve notice my right side glute is gone, terrible saggy, my left is still there though, lol. The doc has recommended after surgery no crossfit type exercise squaring and lifting and what not. I really really want to build my booty back up once I’m real eased to do so, but don’t want to re injure especially cause recovery time is 6-8 weeks on crutches and with my 4 year old that might be a little interesting!! I hope you get this thank you so much.

    • Team Powell - December 10, 2015

      Oh no! So sorry to hear about this! It’s best to discuss any exercises with your healthcare team while you’re injured/recovering and then follow their recommendations. However, nutrition is a huge key to weight loss, so while you’re waiting to get the okay for exercising, you might be interested in checking out the nutrition part of Chris and Heidi’s carb cycling program. Learn about the basics here: http://heidipowell.net/2713. I hope your surgery and recovery go well! 🙂

  42. Kelsi - December 10, 2015

    Thanks for the wondeful blog! Are these workouts safe during pregnancy?!?!

    • Team Powell - December 10, 2015

      Hi Kelsi: It’s always best to discuss any exercise program with your healthcare team while pregnant. And congratulations! 🙂

  43. debbie - December 10, 2015

    Thank you beautiful!!

  44. Jax - December 10, 2015

    Sounds great, though not sure I could do it 3 times a week or I’d end up neglecting other body parts 🙁 will give it a try though.. May have to modify a little as I have an artificial hip and osteoporosis in my spine, but I really want better glutes!! It’s the only part of me that isn’t naturally muscular which is odd. Probably due to the muscles not firing as well due to having been cut through for multiple surgeries. Thanks SO MUCH for sharing this Heidi!!!! X

  45. Leticia - December 10, 2015

    What about your eating plan during these 11 weeks ?

  46. Hannah - December 10, 2015

    EEK! Thank you! You are the best ever! 37 weeks prego and can’t WAIT to get my booty building back on once this little baby is not making it too uncomfortable to squat!

  47. Kymberly Morgan - December 10, 2015

    Thank you Heidi! This is awesome! I also preordered yours and Chris’s new book, set to arrive on Dec 22nd! I’m so excited! Xoxo

  48. Valerie B - December 10, 2015

    I am so excited to try this. Thanks Heidi for posting this!!!! Let the booty gain begin

  49. Stephanie Smelly - December 10, 2015

    Love you guys

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