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
89 Responses
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?
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. 🙂
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!!!!
Hi Brandy: You should be good to go! 🙂
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!
Hi Gabriella: Here’s a post that can help you with a nutrition program: https://heidipowell.net/10990. And here’s a post that can help you figure out the eating and working out thing: https://heidipowell.net/9194. Hope these help – you can totally do this! 🙂
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!
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. 🙂
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?
Is this safe while pregnant?
Hi Lynsey: It’s always best to discuss any exercises with your healthcare team while pregnant and then follow their recommendations. And congratulations!
Love this booty building workout! I have done it a couple of times. My favorite movement is the hip thrust!
Krista
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!!!
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
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!
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!
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
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!