HOW TO BUILD A BOOTY: 3 TIPS THAT ACTUALLY WORK

Do you still think you have to do endless amounts of cardio and bodyweight squats to build a curvy and voluptuous rear view? Think again. 

It’s beyond frustrating not to see progress when you’ve been showing up consistently and putting the hard work in, especially when you’re working on an area, like your booty, that takes a little longer to see results.

Luckily, there’s a super simple explanation. There are a lot of misconceptions when it comes to building a booty, and I’m here to set them straight.

Here are three tips that will actually work to build your booty and help you get the shapely posterior you desire.

1. Focus on compound movements.

Compound movements are exercises that work multiple muscle groups at the same time, and they typically get the best results when it comes to building muscle. 

The best compound movements to build a booty are:

• Squats
• Lunges
• Deadlifts
• Kick-backs
• Hip bridges
• Step ups

These exercises help you build muscle in your glutes, but they'll also build muscle in your legs and core, which will help you get the “shelf look” you’re after.

Related: Legs & Booty Workout, Fix Your Form: Glute Back Extension

2. Lift heavy.

The biggest mistake I see women making when they’re trying to shape their booty is doing compound movements without heavy weight. 

Resistance bands and bodyweight movements can only do so much to build muscle. Your muscles grow when they're challenged with heavy weights - so don't be afraid to go big! 

Focus on heavy weight compound movements that target your lower body.

Related: Max Out Muscle Groups, Single Leg Exercises

3. Do consistent overload training.

Consistent overload training, also called progressive overload training, is when you gradually increase the amount of weight you lift over time.

If your workout starts to feel easy and you no longer have to push yourself to finish, it’s time to increase the amount of weight you’re lifting.

This will ensure that your muscles are constantly being challenged and forced to grow.

Related: What People Think Builds a Booty, You Don't Know How Strong You Are

BONUS: Make sure you're eating enough.

When you're trying to gain muscle, you're going to need enough calories and protein to do that, which means a surplus. Ease up on your cardio so you don't burn through all your calories and let them go to building that nice peach! 

If you need your macros calculated to know how much you should be eating when you train to gain, I'd love to help you with a custom macro count. It's so much more effective than just hoping you're eating what you need to hit your goal. 

Related: Buffalo Chicken Wrap, Macros 101

Remember:

Be consistent with your training. Booty building results take time —there's no getting around that. Consistency will start to pay off. Don’t give up! You’ll get there before you know it.

If you are interested in safe, specialized training for women, visit our programs page. Bree is a certified personal trainer as well as certified in nutrition, mindfulness and meditation, and behavioral change coaching. The BodyByBree 8 Week Training Programs are designed to support holistic health for women by teaching sustainable habits in movement, nutrition, and mindset that give you the tools to enjoy a lifetime of health.

I'm a mom of 3 (+ 1 on the way) and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

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