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If you’re looking to build a rounder, perkier, and more defined booty, you’re not alone! Whether you’re try to explore a more feminine physique, chasing that femboy “bubble butt,” or just want to feel confident and strong in your own body, glute training is for you!
This post is designed to guide you through a supportive and easy-to-follow workout routine that’s beginner-friendly and doable from home with minimal equipment.
I originally co-wrote this article with a friend of mine who happens to be a personal trainer. He spends his time helping people to build androgynous or feminine figures, and we’re going to break everything down into manageable steps, with optional upgrades (like weights and resistance bands).
Table of Contents
What You’ll Need (Optional Equipment)
You can start with just your body weight, but these items will help accelerate results and allow for more progressive training over time:
All of these are relatively low-cost and highly effective. If you’re just starting out feel free to skip them until you’re ready for more!
Beginner Glute-Focused Routine
This routine is designed to target the glutes from multiple angles; with a special focus on shaping, lifting, and rounding. Start with just three sessions per week, with at least one rest day in between.
If you’re brand new to working out, start with the exercises marked with “[Beginner]” below, and then to build from there.
[Beginner] Bodyweight Squats or Goblet Squats
Routine: 3 sets of 20 reps bodyweight / 12 reps weighted
Squats are foundational for building glute strength and shape. Make sure you’re going deep enough! Your thighs should reach at least parallel to the floor. Drive up through your heels to activate the glutes, not just the thighs!
Upgrade this move with a dumbbell or kettlebell held at your chest (a goblet squat).
Credit to this images goes to 8fit on Gify.com
[Beginner] Walking Lunges or Step-Ups
Routine: 3 sets of 20 bodyweight / 12 reps weighted
Lunges and step-ups are incredible for glute activation; especially the Glute Medius and Minimus, which give your butt width and roundness. Walking lunges are preferred if you have space. Step-ups are great if you have a bench, or some other sturdy surface to work with…
If you’re looking for a challenge (or potentially faster results), hold a dumbbell in each hand while performing these.
Here is an example of a lunge:
Credit to this images goes to 8fit on Gify.com
Here is an example of a step-up:
Credit to this images goes to 8fit on Gify.com
[Beginner] Glute Bridges
Routine: 3 sets of 20 bodyweight / 12 weighted
This move is essential to glute-building. Focus on driving through your heels and squeezing your glutes at the top. To increase difficulty place a resistance band above your knees, or hold a dumbbell on your hips.
Credit to this images goes to 8fit on Gify.com
Fire Hydrants
Routine: 3 sets of 20 reps per side
This fun (and underrated) exercise targets the side of your glutes, helping to *round out* your hips. These work best with ankle weights or resistance bands to add difficulty.
A note from our personal trainer: this exercise especially can help if you spend a lot of time sitting, or if you’ve never worked on your side glute muscles!
Credit to this images goes to Dance Insanity on Gify.com
Side Plank Abductions
Routine: 3 sets of 20 reps per side
This move builds your side glutes and core at the same time. If you can’t do it easily at first, start with lying side leg raises or banded side steps.
If you’re interested, here’s a video demonstrating correct form: Side Plank Abduction Demo
Ab Wheel or Plank Taps
Routine: 3 sets of 6–10 rollouts or 10 taps/side
Your glutes and core work together to stabilize your pelvis. A strong core really supports a lifted butt! The ab wheel can be super effective if you have one to work with, but you can also do plank hip taps or leg lifts as a great body-weight alternative!
Credit to this images goes to 8fit on Gify.com
Cardio: Don’t Skip It!
While cardio alone won’t help to sculpt your butt, it supports your overall fitness, and helps to reduce fat covering your glutes.
Interesting question: “Hey, isn’t this counter-intuitive towards our goals? Don’t we want to have fat on our butt?”
Our personal trainer: “This is a little more nuanced than you might think! Sometimes, the fat you have on your butt may contribute towards a shape you don’t enjoy. In those cases, minimizing the fat (without doing excessive cardio) can help to bring out muscle gains; which can result in a better shape.”
Not to mention, in addition to what our personal trainer said, improving your overall physical health supports your heart, decreases recovery time, and allows you to train harder.
Do something you enjoy! Dancing, brisk walking, biking, or even light jogging should work. Aim for 2 to 3 sessions per week of 20 to 30 minutes. You can get a lot out of just being more active in your day-to-day as well!
Routine Summary
- Squats or Goblet Squats – 3 sets of 20 (bodyweight) or 12 (weighted)
- Walking Lunges / Step-Ups – 3 sets of 20 per leg or 12 weighted
- Glute Bridges – 3 sets of 20 or 12 weighted
- Fire Hydrants – 3 sets of 20 per leg
- Side Plank Abductions – 3 sets of 20 per side
- Ab/Core Work (Ab Wheel or Plank Taps) – 3 sets
- Cardio – 2-3x per week, 20-30 minutes
Progress Over Perfection
Remember that in order to really see the changes you’re looking for, you need consistency with these workouts. Make sure you feel good about the path ahead, and have a plan that hits goals but respects your free time. You’re allowed to take it slow! Celebrate every small step, and you’ll be there before you know it! <3
Looking for gear to upgrade your workouts? Check out some of the aforementioned glute-enhancing tools from the steps above: