If you want a bigger butt and haven't had any results from your current workout routine, don't worry. ISSA certified personal trainer Ryan Read [1] has helped numerous women become stronger and transform their butts [2] with his popular booty workouts. Get started on your booty transformation today with this tried-and-true workout.
The Workout
This workout is split up into three different rounds. Be sure to complete the designated sets and reps for each exercise, before proceeding to the next round. In order to get the most out of your workout, be sure to warm up [3] before and cool down afterward.
Round 1
- Hip thrusts [5]: two sets of 15 reps
- 40 yard sled jog [6]: one rep
- Rest for 20 seconds
- Hip thrusts: two sets of 15 reps
- 40 yard sled jog: one rep
- Treadmill walk: walk for one minute at a speed of 3.5 speed
Take two minutes of rest if needed, and then proceed to round two.
Round 2
- Bodyweight squats [7]: 10 reps with feet shoulder-width apart
- Smith machine wide stance squats: [8] 10 reps
- Rest for 20 seconds
- Bodyweight squats: 10 reps with feet shoulder-width apart
- Smith machine wide stance squats: 10 reps
- Treadmill jog: two minutes at an 8 percent incline and 6.5 speed
- Bodyweight squats: 15 reps with feet shoulder-width apart
- Smith machine wide stance squats: 15 reps
Take two minutes of rest if needed, and then proceed to round three.
Round 3
- Kettlebell squats [9]: 15 reps (with a wide stance)
- Dumbbell Romanian deadlifts [10]: 10 reps
- Walking lunges [11]: 20 reps
- Rest for 20 seconds
- Kettlebell squats: 15 reps (with a wide stance)
- Dumbbell Romanian deadlifts: 10 reps
- Walking lunges: 20 reps
- Treadmill walk: walk for one minute at a 10 percent incline and a 3.5 speed. Hands should be on top of your head and your steps should be exaggerated.
- Kettlebell squats: 15 reps (with a wide stance)
- Dumbbell Romanian deadlifts: 10 reps
- Walking lunges: 20 reps