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

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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! πŸ˜‰



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89 Responses

  1. On you newsr facebook post about the leg bands you asked us to post something on our favourite blog post. Well this is mine, I use it as a mini workout video? My FB handle is Petra Appel. Love rading your, blog, tha app and you FB posts. Trying to lose the final 9kgs and the continue working on my physique?

  2. Love this workout and LOVE the hip thrust with the band’s too!
    (Facebook name: Heather Marie)

  3. I loooooove this workout and post because it’s my “go to” workout when I’m feeling like my “pancake mom butt” can’t get any flatter. It really worked after I had Baby number five and now again I’ve started it after baby number six and my rear has turned into a “bu-leg” (butt leg)
    I’ve never had a booty, but (pun intended) excited to build one and make time for me after having been pregnant or nursing for the past 11 years!!!! ?

  4. Hi, I love glute bridges, but work out alone. I often use a weight that’s too light because I can’t get the olympic bar with 45’s across my hips. I see in the video that is what you are using. Any suggestions on how to get it up there and how to get out from under it, or does someone assist and put it there? Thanks so much for any feedback!

    1. Hi Monica: If your gym has a smith machine, you can set it on a lower level, add your plates to each end, and go from there. Another option to add more resistance when you don’t have someone to assist you is to wear a resistance band around your thighs. Check out this blog post for glute bridges and other exercises, and there’a also a link to the resistance band Heidi loves! πŸ™‚

    1. Hi Ashley: You can use your body weight for these exercises, or resistance bands can be helpful too. Here’s a post that can offer some great workouts you can do at home that can also help build that booty: πŸ™‚

  5. I would like to try the transform program doing a combination of physique and cross training since I already do xfit 3 days a week? Will I see any benefits if I do a combination of programs and how do I set up the app to allow for that?

    1. Hi Kathleen: You can switch between programs at any time! On the ME page, click on Program, and then Select another program. As long as you don’t hit Restart Current Program, all of your info will be saved. We hope you love the app! πŸ™‚

  6. I’m heading in to week 6 of the physique L1 program in the transform app. I love it but would also like to incorporate some specific booty work like in this post. I’m not sure how to do that with my current program. Do I add in all of the above or just certain exercises and am I doing those on my back, shoulder or legs days?

    1. Hi Kristi: Many of the exercises you’re doing on your leg days are also booty exercises, and you can add any of these exercises into your leg days if they’re not already included. πŸ™‚

  7. 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!!!!

  8. 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!

  9. 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!

    1. 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. πŸ™‚

    2. 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?

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

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


  11. 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?? πŸ™‚
    Thank you!!!

  12. 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

  13. 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!

    1. 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!

  14. 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,


    1. 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!

  15. 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?

  16. 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 πŸ™‚

  17. 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!

  18. 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!

    1. 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! πŸ™‚

  19. 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!

  20. 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 πŸ™‚
    BTW.. love you guys!

    1. 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!

  21. 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????????????

  22. 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!! ?

  23. 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! πŸ˜‰ Blessings on you and yours from Toronto.

    1. 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 They might be able to help you with resources in your area. Good luck – you can do this! πŸ™‚

  24. 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?

  25. 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!

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

  27. 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!

    1. 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!

  28. 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???

  29. 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.

    1. 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!

  30. 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

  31. 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.

  32. 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!

    1. 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!

  33. 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.


    1. 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.

  34. 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.

  35. 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…

    1. 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. πŸ™‚

  36. 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!

    1. 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!

  37. 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!

  38. 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! πŸ™‚ ?

  39. 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?

    1. 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. πŸ™

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

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

  40. 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.

    1. 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: I hope your surgery and recovery go well! πŸ™‚

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

  41. Sounds great, though not sure I could do it 3 times a week or I’d end up neglecting other body parts πŸ™ 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

  42. 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!

  43. 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

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