If you’re a female and you want to get a bigger and rounder butt, you are in the right place. For the women who are scared to go in the weight room; you will have to overcome your fear, because you will have to lift weights get this round butt.
You will often hear that the squat is the “only” exercise that will make your butt bigger. In fact, it exists other movements you will discover in this butt workout, which are as efficient as squats.
How To Warm up Your Butt
The best way to warm up your butt, is to start a butt exercise with light weights or no weights. It will allow you to increase the blood flow into your muscles and it also prevents injuries.
Note: During this workout you should not focus on rushing the movements. You will have to control the weight from the beginning to the end of the movement; with good form.
This beginner butt workout has total of 19 sets and 5 exercises. The muscle groups that are worked are BUTT, Hamstrings, and Quads. Also as a beginner you will need to preform this once a week to allow for recovery.
Use these tips:
- Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
- Use the correct form! Watch the video above to learn each exercise or click on each exercise below!
- After 6 weeks move on to the intermediate butt workout program.
|Beginner Butt Workout:|
|Barbell Squat (Get Low)||5||12|
|Dumbbell Walking Lunge||3||12|
|Barbell Glute Bridges||3||12|