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Simply put, Athlean-X founder Jeff Cavaliere C.S.C.S., does not want you to have a flat (or weak) ass. He's previously shared his 4 favorite exercises to strengthen your weak glute muscles. And now, he's sharing the ultimate 22-day glute and hamstring workout plan that will give you a strong, pronounced backside.
"Everything you need to build your butt and kickstart a better looking backside is here in a mapped out plan," says Cavaliere.
On Day 1, you start with a simple (and honest) assessment of your current glute situation in the mirror.
"Take a look and make note of what you see. Do you have a flat butt? Does it sag when looked at from behind? Do you lack round glutes that make everything you wear look better? Be honest and compare the changes after just the first 22 days of this plan," says Cavaliere. "Remember, there is nothing stopping you from repeating this glute workout for subsequent rounds and more improvements."
According to Cavliere, his plan is based on strength training days that alternate between glute-focused days and hamstring-focused days.
"The structure of the hamstrings focused exercises will help to also help offload the glutes a bit and give them a chance to recover while still keeping the volume higher than you are used to and capable of producing faster gains.," says Cavaliere.
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And on days in between the strength training sessions, you will have the option to perform either a corrective glute workout or take an off day.
"Regarding the correctives, they are incredibly important. In order to build rounder glutes you are going to want to train the muscles through all three planes of motion," says Cavaliere. "These days will compliment the work you are doing on the other glute workout days and help to accomplish just that."
And as he mentioned, you can take a day off—but only if you are feeling fatigued.
"The goal of this glutes workout progression is to keep the volume a bit lower on individual training days but increase the volume overall over the course of the three weeks," says Cavaliere.
According to Cavliere, this 22-day glute workout is similar in structure to an anterior posterior workout split where you train your legs six days per week (three for the quads and three for the glutes and hamstrings).
Ready to get started? You'll need a few pieces of equipment: dumbbells, a platform like a bench to step up on, and a barbell. Each workout should take no longer than 20 minutes, according to Cavaliere. Here is the structure that you will repeat for the full 22-day workout plan.
The 22-Day Glute and Hamstring Growth Workout Plan
GLUTE DOMINANT DAY 1
ACTIVATION / WARMUP:
- Toe Down Hip Lift - 30 seconds per leg
- Toe Up Hip Lift - 30 seconds per leg
- Barbell Hip Thrusts - 3 to 4 sets of 10 to 12 reps (NOTE: If you don't have a barbell, you can use your dumbbells.)
- Long Leg Marches - 3 sets of 1 minute
- Forward Leaning Step Ups - 2 to 3 sets of 10 reps per leg
CORRECTIVES DAY 1
-Reverse Hypers - 3 sets of 15 to 20 reps
-Hip Drops - 3 sets of 15 to 20 reps per leg
HAMSTRING DOMINANT DAY 1
ACTIVATION / WARMUP:
- Toe Down Hip Lift - 30 seconds per leg
- Toe Up Hip Lift - 30 seconds per leg
- Barbell RDLs - 3 to 4 sets of 10 to 12 reps
- Prone Frog Curls - 3 of 1 minute
- Curtsy Lunges - 2 to 3 sets of 10 reps per leg
CORRECTIVES DAY 2 (OR OFF)
IR Hip Lifts - 3 sets of 15 to 20 reps per leg
Fire Hydrants - 3 sets 15 to 20 reps per leg
GLUTE DOMINANT DAY 2
ACTIVATION / WARM UP:
- Toe Up Hip Swings x 30 sec each leg
- Toe Down Hip Swings x 30 sec each leg
- SL Barbell Hip Thrusts - 3 to 4 sets of 8 reps per leg
- DB Frog Press - 3 sets of 1 minute
- Low Bar Squats - 3 sets of 10 to 12 reps
CORRECTIVES DAY 1
Reverse Hypers - 3 sets 15 to 20 reps
Hip Drops - 3 sets 15 to 20 reps per leg
HAMSTRING DOMINANT DAY 2
ACTIVATION / WARMUP:
- Toe Up Hip Swings - 30 seconds per leg
- Toe Down Hip Swings - 30 seconds per leg
- DB Single Leg RDLs - 3 to 4 sets of 8 reps per leg
- Slick Floor Bridge Curls - 3 sets of 1 minute
- DB Bulgarian Sprinters - 2 to 3 sets of 10 reps per leg
CORRECTIVES DAY 2 (OR OFF)
IR Hip Lifts - 3 sets of 15 to 20 reps per leg
Fire Hydrants - 3 sets of 15 to 20 reps per leg
Emily J. Shiffer
Contributing Writer
Emily Shiffer has worked as a writer for 10 years, covering everything from health and wellness to entertainment and celebrities. Her work has been featured in Women's Health, Runner's World, PEOPLE, and more. She lives in Charleston, South Carolina.
FAQs
Here Are 10 Exercises To Get a Bigger Butt Fast:
- Side Laying Clam Raises.
- Quadruped Single Leg Kickbacks.
- Bridges.
- Single Leg Bridges.
- Barbell Back Squats.
- Dumbbell Side Holding Squats.
- Dumbbell Step-Ups.
- Split Squats.
Try doing squats, weighted lunges, donkey kicks, and glute bridges, which all target the muscles in your butt. Do 3 sets of 20 reps for each exercise, and do your butt workout every other day, at least 3 times throughout the week.
What exercise grows glutes the most? ›
No surprise here: If you want to grow your glutes, back squats should be a staple part of any glute workout. They're a great compound movement that will not only aid glute growth but help to develop and strengthen your entire body by engaging your hammies, core, and quads.
What makes your buttocks bigger fast? ›
Squat and Tone
The squat tops every list of butt-sculpting exercises. It directly works the glutes. You can build bigger bottom muscles by adding hand-held weights. Form: Slowly lower the hips as if sitting way back in a chair, trying to keep your knees from moving forward toward toes; then return to standing.
What is the secret to big glutes? ›
Exercise is the key to getting a bigger butt. To get the best results, it's important to focus on exercises that target the glute muscles, such as squats and hip extensions. These exercises will not only help you build muscle in your glutes, but they'll also help you burn fat in other areas of your body.
How long does it take to build a butt? ›
Research done on the rate of muscle growth in the arms and thighs suggests that you may see anywhere between 4-6% increase in your hip circumference (which is indicative of your glutes size) from 8-12 weeks of training. This should roughly translate to an increase of 1 cm in your hip circumference every 1-2 months.
What activates the glutes the most? ›
In general, the step-up exercise and its variations present the highest levels of GMax activation (>100% of MVIC) followed by several loaded exercises and its variations, such as deadlifts, hip thrusts, lunges, and squats, that presented a very high level of GMax activation (>60% of 1RM).
How many inches can glutes grow in a month? ›
Tips for Growing your Glutes. Taking everything into account, it's possible to grow your butt a couple of inches (or more, if you bulk and add fat to the overall equation). In the first few months, you can expect to see 1-2 inches of glute growth and a few more in the following years.
Which food is good for big buttocks? ›
Top 10 Foods for A Bigger, More Shapely Booty
- Tomatoes. Research has shown that tomatoes can prevent age-associated muscle strength decline, making them a great addition to your diet to keep your butt toned. ...
- Eggs. ...
- Nut Butter. ...
- Salmon. ...
- Avocados. ...
- Tofu. ...
- Mushrooms. ...
- Spinach.
If you are a beginner to squatting, start with 2-3 sets of 10-15 reps. As you get stronger, you can increase the number of sets and reps. If you are an intermediate, you need to do more squats with heavier weights to build bigger muscles. Aim for 4-6 sets of 6-12 reps.
A sumo squat is excellent for targeting your glutes. A wider stance keeps your hips externally rotated to promote greater glute activation. Stand with your feet wider than shoulder width, your toes pointed slightly outward, and your hands out in front of you.
What is the number one exercise for the buttocks? ›
1. Barbell Hip Thrusts. Why this is one of the best exercises for your glutes: Hip thrusts aggressively target the gluteus maximus (upper glute muscles) and gluteus medius (lower glute muscle) and recruit the hamstrings as secondary movers, making this one of the most effective exercises for your backside.
Does walking build glutes? ›
Walking is a great form of exercise that can help tone your butt, especially when you include hills or stairs to engage the glutes more intensely.
How can I grow my glutes ASAP? ›
To grow two inches in your glutes body development, a focused approach combining targeted strength training, proper nutrition, and adequate rest is essential. Incorporate exercises such as Hip Thrusts, Romanian Deadlifts, Banded Hip Drops, and Cable Pull Throughs into your routine, at least 2-3 times a week.
How many squats to get a bigger bum in a week? ›
According to trainers, doing squats 2-3 times a week and performing five to six repetitions at a time, or, doing around 150 squats per week should help you do the job and reach your fitness goals. If you do this and follow this regime religiously, you can start to see the results in four to six weeks.
How long does it take to get a bigger butt? ›
Typically, noticeable changes in muscle size, such as glute growth, can be seen within 6 to 12 weeks of consistent, targeted strength training, provided you're following a well-structured workout plan and nutrition strategy. However, it's important to remember that individual results may vary.
What is the best program for buttocks? ›
Glute Focused Exercises
- Barbell squats – 3 sets of 6-8 reps.
- Romanian deadlifts – 4 sets of 8-10 reps.
- Hip thrusts – 3 sets of 10-12 reps.
- Cable kickbacks – 4 sets of 15-20 reps.
- Lying hamstring curls – 3 sets of 10-12 reps.
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