exercises for booty growth

If you are trying to grow your booty by doing 50+ squats per day, I recommend you to stop. Immediately. Not that there is something wrong with this exercise, it's just that there are other exercises far more effective.

Want to know which exercises are the bomb for your booty

One of my favorite things about these exercises is – not only are they really effective and I am not just saying that (I've tried them and they just work!), but they are really simple to learn, so you can do them easily everywhere you are.

Let's dive in to bootylicious world of exercises.

If you follow our Instagram account @sport2people_booty, you've probably encountered the hip thrust. I'll be honest – they're so damn effective (excuse my language!, but yes, they are the ultimate workout for growing booty).

No wonder that this move was created by the one and only guy called glute guy (not joking!) – Bret Contreras, who has contributed so much in the booty area.

Do you know how to do hip thrusts?

Sit in front of a secure bench. Flex your knees and place your feet flat on the ground. 

Lean on the bench so that only the shoulder blades are against the bench. Lift your buttocks toward the ceiling and look up. Hold this pose for a second.

Lower your hips back to the starting position.

Want to engage your butt on a whole different level? Place Booty Hip Bands around your knees – they will do all the magic for sure. When you do hip thrusts, you actually feel your glutes working. You can also add heavy weights.

Frog pumping

You should be also doing frog pumps. This is a really effective way to activate your glutes.

Lie back on the ground, place the soles of your feet together, letting your knees fall open as if you’re doing the butterfly stretch. Place the Booty Hip Band around your knees.

Then bridge up, keeping your knees open as you bridge and squeezing your glutes as you lift. Do not let your knees come back together.

Just pump your way to the best booty.

Work, work, work your booty!

You should also learn how to do a Bulgarian split squat; it makes your booty work, work, work! But not just that – this exercise can help prevent and correct muscle imbalances.

Find yourself a step or a bench where you can rest a foot on, it needs to be about knee height and place the Booty Hip Band just above your knee. Get into a forward lunge position with your back foot elevated on the bench.

Your leading leg should be half a meter or so in front of bench. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Drive up through your front heel back to the starting position.

But, please: don’t let your front knee travel beyond your toes.

If you still don't have your Booty Hip Bands yet, check the link below and get your today.


I also enclosed the best e-book with Booty Hip Bands, so you don't need to google all the essential booty exercises. In this e-book you'll find more than 20 exercises, measurement calendar, tips and tricks on how to perform exercises AND 4-week training program that will completely reshape your booty.