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Ultimate Butt Workout & Booty Blaster

This advanced butt workout will give  you a round or toned butt / booty. Time to quit the stupid and over-rated side kicks and glute kick backs for these hardcore butt exercises!

In this workout I will give you some of the best exercises that actually work based on scientific and anatomical training principles. If you’re ready to take your booty training to a whole new level this is the workout for you.


For this workout, we will primarily be using the hip and knee joints, so we will begin with this light superset.

Note: For these exercises you should NOT push to failure. Keep intensity moderate.

  • Bodyweight Squat – 15-20 reps, 3 sets, 3:0:2:2 tempo
  • Lying Hamstring Curl – 15 reps, 3 sets, 3:0:2:2 tempo

30 seconds rest between sets

Intensity: 6/10

Butt Workout Exercise 1: Deadlift

10 reps, 4 sets

90 seconds rest

Intensity: 10/10

Deadlifts are an excellent full body movement. Utilizing nearly every muscle group in the body, this exercise is a behemoth for burning calories and for growing your bum / butt and legs.

Check out the video below to learn how to properly perform the exercise:

Butt Workout Exercise 2: Bench Glute Bridge

10 reps, 4 sets

60 seconds rest between sets

Intensity: 9/10

This exercise is a butt and booty blasting must! Take it slow and focus on fully contracting the glutes and hamstrings throughout, with an extra big squeeze at the top.

To provide sufficient overload or stress you will need extra weight. Add a barbell over the hips with some padding from a squat pad or foam mat. You can also do single leg variations for around 25 reps if you are training at home.

Butt Workout Exercise 3: Glute-Hamstring Hip Extension 

10 reps, 4 sets

60 seconds rest between sets

Intensity: 10/10

This exercise is great for developing all of the posterior chain, especially the glutes and hamstrings. It is similar to a Good Morning in that you want to feel a stretch in your glutes and hammies when you are in the lengthened position at the bottom.

Focus on starting the movement by driving your hips back and feeling the stretch in the back of your legs. Then fully contract and squeeze at the top of the movement, with a large focus on the bum.

Butt Workout Exercise 4: Banded Barbell RDL Stiff Leg Deadlift

10 reps, 4 sets

60 seconds rest between sets

Intensity: 10/10

This exercise is great for, again, feeling a stretch in the glutes and hamstrings. The addition of the bands adapts your strength curve, allowing you to keep constant tension on the muscles being worked which is truly unique to this exercise (most exercises do not work top and bottom).

Focus on slowly lowering, keeping the spine straight, driving the hips back until you hit the “sticking point” of your active range. Then contract the glutes and hamstrings and drive your hips forward to complete the movement.

Butt Workout Exercise 5: Abduction Machine 

10 reps, 4 sets

60 seconds rest between sets

Intensity: 10/10

To finish up this workout we will use the abduction machine. This exercise is great for targeting the muscles that surround the hips and the outer portion of the glutes / butt. Along with giving you the round and curved butt, it can be great for your hip biomechanics and improving the health of your joints/legs.

Give these exercises a try to completely blast your glutes and get one workout closer to sculpting the booty you desire! If you like the intensity and advanced training techniques then you can get 20+ complete workouts, using advanced methods like this and much much more.

Best of all, this comes with every tool you need to transform, along with a private Facebook group with 10,000+ members to support, motivate and keep you accountable every step of the way!

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About the author


Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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