I feel like most women aren’t happy with the look of their butt. Either it’s too small or too big or too flat or too droopy. The good news is that we can change that!

Your butt (glutes is their actual name) is defined by the amount of muscle and fat that resides in that region. If you have a big butt, you might have a significant amount of muscle and fat there. If you have a pancake butt, it’s likely that you don’t have much muscle there.

So, whatever junk you have (or don’t have) in your trunk, let’s discuss the steps we need to take to build the butt you want.


1. Fat Loss

No matter how much muscle you have there, you won’t be able to see a shapely or lifted butt if you have a high amount of body fat. You’ll need to kickstart fat loss. This means logging your food in MyFitnessPal and meeting your macros. I have a lengthy post on how to start fat loss called The Starter Guide to Getting Healthy.


2. Glute Training

I train my butt on leg day which is usually once a week. You can add a few of these exercises in to your total body workout or circuits up to two times per week. See? It’s not that much work!

Single Leg Deadlift Jumps <–my favorite

Hip Thrusts

Back Extensions <– I add to back workouts

It can take a while for you to notice results, so be patient! Consistency is key to any type of progress with your body, whether it be muscle building or fat loss, so hang in there.


Your Christmas bonus…

Here’s a leg workout that trains both hip dominant and quad dominant muscles. The squat is a great full body exercise, but it doesn’t target the hamstrings or butt like other exercises do. Try super-setting these exercises to amp up the burn!



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