{"id":56840,"date":"2023-11-09T21:42:56","date_gmt":"2023-11-09T21:42:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56840"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bubble-butt-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/","title":{"rendered":"Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#How_To_Increase_Bum_Size_in_1_Week\" >How To Increase Bum Size in 1 Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#What_Are_the_Most_Effective_Exercises_for_Bubble_Butt\" >What Are the Most Effective Exercises for Bubble Butt?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#FrontBack_Barbell_Squat_Gluteus_Maximus\" >Front\/Back Barbell Squat (Gluteus Maximus)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Glute_Bridge_Gluteus_Maximus_Gluteus_Medius\" >Glute Bridge (Gluteus Maximus, Gluteus Medius)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps-2\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Lunges_Gluteus_Maximus_Gluteus_Medius\" >Lunges (Gluteus Maximus, Gluteus Medius)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps-3\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Step-Ups_Gluteus_Maximus_Gluteus_Medius\" >Step-Ups (Gluteus Maximus, Gluteus Medius)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps-4\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Hip_Thrusts_Gluteus_Maximus_Gluteus_Medius_Gluteus_Minimus\" >Hip Thrusts (Gluteus Maximus, Gluteus Medius, Gluteus Minimus)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps-5\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Bulgarian_Split_Squat_Gluteus_Maximus_Gluteus_Medius\" >Bulgarian Split Squat (Gluteus Maximus, Gluteus Medius)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps-6\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Deadlifts_Gluteus_Maximus\" >Deadlifts (Gluteus Maximus)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps-7\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Donkey_Kicks_Gluteus_Maximus\" >Donkey Kicks (Gluteus Maximus)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps-8\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Fire_Hydrants_Gluteus_Medius\" >Fire Hydrants (Gluteus Medius)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps-9\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Single-Leg_Squat_Gluteus_Maximus_Gluteus_Medius\" >Single-Leg Squat (Gluteus Maximus, Gluteus Medius)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Steps-10\" >Steps:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Sample_Bubble_Butt_Workout_Plan_for_Beginners\" >Sample Bubble Butt Workout Plan for Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Day_1_%E2%80%93_Glute_Focus\" >Day 1 &#8211; Glute Focus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Day_2_%E2%80%93_Glute_Focus\" >Day 2 &#8211; Glute Focus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#Day_3_%E2%80%93_Flexibility_and_Mobility\" >Day 3 &#8211; Flexibility and Mobility<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#How_Can_I_Work_Out_to_Get_a_Bubble_Butt\" >How Can I Work Out to Get a Bubble Butt?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#How_Can_I_Get_a_Bigger_Butt_Naturally\" >How Can I Get a Bigger Butt Naturally?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#How_can_I_get_thick_fast_with_an_intense_bubble_butt_workout\" >How can I get thick fast with an intense bubble butt workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#How_many_months_should_I_work_out_my_butt_to_make_it_bubble\" >How many months should I work out my butt to make it bubble?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#How_can_I_work_out_my_hips_and_lower_back_to_get_a_round_bubble_butt\" >How can I work out my hips and lower back to get a round bubble butt?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A round, peachy booty is a fitness goal that many aspire to achieve. You&#8217;ve probably found yourself scrolling through social media, admiring those enviable bubble <strong>butts<\/strong> and wondering how you too can get one.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The glutes are a highly trainable muscle group and with the right exercises, you can definitely make progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, by strengthening your glutes, you&#8217;ll have more power for various sports and daily activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what exercises should you incorporate into your routine? How often should you train to start seeing results? What should you do if you hit a plateau?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find answers to all these questions and more in our comprehensive bubble butt workout guide.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Increase_Bum_Size_in_1_Week\"><\/span><b>How To Increase Bum Size in 1 Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Just to be clear, you can&#8217;t drastically grow your booty in just one week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We know that&#8217;s not what you want to hear.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But achieving your ideal bubble butt takes time and consistency \u2013 two things that are essential for making progress in any fitness goal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s why. Your booty is made up of three main muscles \u2013 the gluteus maximus, gluteus medius and gluteus minimus. To see real growth in your bum size, you need to train all three of these muscles regularly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it&#8217;s possible to make some gains in a week by targeting specific exercises and increasing the intensity, these will mostly be temporary changes due to muscle pump and inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to see long-lasting results, you need to follow a consistent workout routine over a prolonged period of time. Following a well-structured, progressive program will ensure you are consistently stressing and challenging the muscle fibers in your glutes enough every time you train.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As they repair and become stronger, your booty will also start to look more sculpted and defined.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a consistent booty workout routine, adequate rest, and an optimal diet that is rich in protein and carbohydrates for gains, you&#8217;ll start seeing gradual changes in your booty. At about 2-3 months in, you&#8217;ll also start to feel stronger and more powerful in your lower body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you start your glute-focused routine, don&#8217;t be discouraged if you don&#8217;t see results immediately. Results take time, but they&#8217;re ultimately worth it.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-55916 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4-1024x576.png\" alt=\"Bubble Butt Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Most_Effective_Exercises_for_Bubble_Butt\"><\/span><b>What Are the Most Effective Exercises for Bubble Butt?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most effective exercises for bubble butt are those that target all three gluteal muscles, as well as the surrounding muscles in your legs and core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best bubble butt <a href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\">workout plan<\/a> can include several glute-focused exercises, such as:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"FrontBack_Barbell_Squat_Gluteus_Maximus\"><\/span><b>Front\/Back Barbell Squat (Gluteus Maximus)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The front and back barbell squat is a compound exercise that targets the gluteus maximus, which is the largest muscle in the buttocks region. This exercise works by requiring you to hinge at the hips and bend at the knees, lowering your body and engaging your glutes.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart with a barbell resting on your upper back for the back squat or on your shoulders in front of your body for the front squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up, pull your shoulders back, and look straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start the move by bending your knees and pushing your hips back as if you&#8217;re sitting down onto a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your thighs are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your entire foot to stand back up, squeezing your glutes at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your core engaged throughout the exercise in order to maintain balance and stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 3 sets of 10-15 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridge_Gluteus_Maximus_Gluteus_Medius\"><\/span><b>Glute Bridge (Gluteus Maximus, Gluteus Medius)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The glute bridge engages both the gluteus maximus and medius by having you lift your hips off the ground, which creates tension in these muscles.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-2\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back with your knees bent, feet flat on the floor, and arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels and lift your hips off the ground while you squeeze your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from your shoulders to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, then slowly lower your hips back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 15-20 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges_Gluteus_Maximus_Gluteus_Medius\"><\/span><b>Lunges (Gluteus Maximus, Gluteus Medius)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges are a great way of targeting both the gluteus maximus and medius. During a lunge, you perform a hip extension, which primarily engages these muscles.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-3\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step forward or backward with one foot and lower your body until your front knee is bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and ensure your front knee is aligned above your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position, driving through the heel of your front foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 10-15 reps on each leg.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step-Ups_Gluteus_Maximus_Gluteus_Medius\"><\/span><b>Step-Ups (Gluteus Maximus, Gluteus Medius)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Step-ups target the gluteus maximus and medius by requiring you to step onto an elevated platform, which engages these muscles as you push off the ground.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-4\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a box or step with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step onto the box with one foot, pushing through your whole foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your other foot up to meet the first one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back down and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 10-15 reps on each leg.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Thrusts_Gluteus_Maximus_Gluteus_Medius_Gluteus_Minimus\"><\/span><b>Hip Thrusts (Gluteus Maximus, Gluteus Medius, Gluteus Minimus)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hip thrusts are a powerful exercise that targets all three gluteal muscles. You perform a hip extension against resistance, which requires a great deal of effort from your glutes.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-5\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with a bench behind you and a weighted barbell over your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back against the bench so your shoulder blades are near the top of it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start the movement by pushing through your feet and extending your hips vertically through the barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your weight should be supported by your shoulder blades on the bench and your feet on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend as far as possible without arching through your back or compromising your form, then reverse the motion to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 8-10 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-55933 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1-1024x576.png\" alt=\"Bubble Butt Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squat_Gluteus_Maximus_Gluteus_Medius\"><\/span><b>Bulgarian Split Squat (Gluteus Maximus, Gluteus Medius)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Bulgarian split squat is a single-leg exercise that targets the gluteus maximus and medius. This movement requires balance, stability, and strength.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-6\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing away from a bench, holding a pair of dumbbells at arm&#8217;s length by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the toes of your left foot on the bench behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your right thigh is parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, then push back up to the starting position as quickly as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do all your reps on one leg, then switch legs and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 10-15 reps on each leg.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/at-home-workouts-for-moms\/\"><i>5 At Home Workouts for Moms, With and Without Weights<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deadlifts_Gluteus_Maximus\"><\/span><b>Deadlifts (Gluteus Maximus)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Deadlifts are a powerful compound exercise that targets the gluteus maximus. The lifting and lowering phase of the deadlift requires a great deal of work from this muscle.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-7\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, knees slightly bent, and a barbell in front of your shins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips and knees, grabbing the barbell with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your lats to prevent injury to your lower back and drive through the ground with your feet to stand up with the barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar to the floor, keeping it as close to your body as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 10-12 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Donkey_Kicks_Gluteus_Maximus\"><\/span><b>Donkey Kicks (Gluteus Maximus)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Donkey kicks target the gluteus maximus by requiring you to kick one leg back at a time, engaging this muscle each time you lift your leg.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-8\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your right knee bent 90 degrees, flex your foot and lift your knee to hip level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your knee without touching the floor and repeat the lift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After you&#8217;ve done all your reps with your right leg, switch legs and do the same number with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 15-20 reps on each leg.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fire_Hydrants_Gluteus_Medius\"><\/span><b>Fire Hydrants (Gluteus Medius)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fire hydrants target the gluteus medius, a smaller muscle in your buttocks that&#8217;s responsible for hip abduction and rotation.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-9\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours, knees directly under your hips, and hands directly below your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your knee bent, raise your right leg out to the side until your thigh is parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your pelvis stable and avoid tilting to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your leg back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 15-20 reps on each leg.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-Leg_Squat_Gluteus_Maximus_Gluteus_Medius\"><\/span><b>Single-Leg Squat (Gluteus Maximus, Gluteus Medius)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The single-leg squat targets both the gluteus maximus and medius. It requires a high level of balance, flexibility, and strength.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-10\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg, with your other leg extended straight in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body as far as possible by pushing your hips back and bending your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, then slowly push yourself back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your torso as upright as possible throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do all the reps on one leg, then switch legs and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 3 sets of 10-15 reps on each leg.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\">\u00a0<\/a><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Bubble_Butt_Workout_Plan_for_Beginners\"><\/span><b>Sample Bubble Butt Workout Plan for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample workout plan combining some of the above exercises to help beginners work toward a toned and lifted bubble butt:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_%E2%80%93_Glute_Focus\"><\/span><b>Day 1 &#8211; Glute Focus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps on each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-Ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps on each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip Thrusts:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Donkey Kicks:<\/b><span style=\"font-weight: 400;\"> 4 sets of 15 reps on each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fire Hydrants:<\/b><span style=\"font-weight: 400;\"> 4 sets of 15 reps on each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single-Leg Squat:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps on each leg<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_%E2%80%93_Glute_Focus\"><\/span><b>Day 2 &#8211; Glute Focus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bulgarian Split Squat:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps on each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlifts:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip Thrusts:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fire Hydrants:<\/b><span style=\"font-weight: 400;\"> 4 sets of 15 reps on each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Donkey Kicks:<\/b><span style=\"font-weight: 400;\"> 4 sets of 15 reps on each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single-Leg Squat:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps on each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-Ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps on each leg<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_%E2%80%93_Flexibility_and_Mobility\"><\/span><b>Day 3 &#8211; Flexibility and Mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Foam Rolling:<\/b><span style=\"font-weight: 400;\"> Spend 10-15 minutes <a href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/\">foam rolling<\/a> your glutes, legs, and hips to release tension and help improve mobility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stretching:<\/b><span style=\"font-weight: 400;\"> Perform a variety of stretches for your lower body, focusing on the glutes, hamstrings, and hip flexors. Use the following stretching routine for guidance:<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Stretch: 30 seconds on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstring Stretch: 30 seconds on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip Flexor Stretch: 30 seconds on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pigeon Pose: 1 minute on each side<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mobility sequence: <\/b><span style=\"font-weight: 400;\">Perform a series of dynamic movements to increase blood flow and improve range of motion in the hips and glutes. Here&#8217;s an example routine:<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip Circles: 15 reps on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral Leg Swings: 15 reps on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Bridges: 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat to Stand: 10 reps<\/span><\/li>\n<\/ul>\n<p><b>Note: <\/b><span style=\"font-weight: 400;\">Start with lower reps and sets if you&#8217;re new to these exercises and gradually increase as you become more comfortable and increase in strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don&#8217;t neglect your other muscle groups, as the glutes won\u2019t work in isolation. The above routine can be combined with a full-body workout plan or other targeted muscle groups for an effective fitness routine<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll find more exercise ideas in our blog post: <a href=\"https:\/\/betterme.world\/articles\/glute-isolation-exercises\/\">Glute Isolation Exercises<\/a>.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-55319 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge-1024x576.png\" alt=\"Bubble Butt Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/28-day-weight-loss-challenge.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Work_Out_to_Get_a_Bubble_Butt\"><\/span><b>How Can I Work Out to Get a Bubble Butt?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choosing the right exercises for your glutes is important, but so is the way you perform them. Here are some tips on how you can maximize your workout for a bubble butt:<\/span><\/p>\n<p><b>Use proper form: <\/b><span style=\"font-weight: 400;\">Make sure you perform each exercise with correct form and technique. This will ensure your glute muscles are targeted effectively while also minimizing the risk of injury.<\/span><\/p>\n<p><b>Increase intensity gradually<\/b><span style=\"font-weight: 400;\">: As your glute muscles become stronger, gradually increase the weight\/resistance or the total reps you perform. This will help challenge your muscles and promote growth.<\/span><\/p>\n<p><b>Vary your workout:<\/b><span style=\"font-weight: 400;\"> Don&#8217;t just stick to one type of exercise for your glutes. After a while following the same bubble butt workout routine, your muscles may adapt and plateau. Mix things up by incorporating different exercises and variations.<\/span><\/p>\n<p><b>Focus on mind-muscle connection: <\/b><span style=\"font-weight: 400;\">When you perform <a href=\"https:\/\/betterme.world\/articles\/glute-exercises-for-men\/\">glute exercises<\/a>, make sure you focus on engaging your glute muscles rather than just going through the motions. This can help activate and target the correct muscles (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26700744\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Stay consistent:<\/b><span style=\"font-weight: 400;\"> You must stick to your bubble butt workout routine for a while (even after you start seeing results) in order to maintain and continue building your glute muscles.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Get_a_Bigger_Butt_Naturally\"><\/span><b>How Can I Get a Bigger Butt Naturally?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get a bigger butt naturally, you must structure your diet and exercise routine for optimal muscle growth and fat loss. Here are some tips on how you can get a bigger butt naturally:<\/span><\/p>\n<p><b>Consume enough protein: <\/b><span style=\"font-weight: 400;\">Protein is essential for muscle growth, so make sure you&#8217;re consuming enough of it in your diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/#:~:text=To%20maximize%20muscle%20protein%20accretion,~0.4g%2Fkg%20protein.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Good sources of protein include<a href=\"https:\/\/betterme.world\/articles\/lean-meats-for-weight-loss\/\"> lean meats<\/a>, fish, eggs, dairy products, legumes, and tofu.<\/span><\/p>\n<p><b>Eat healthy fats:<\/b><span style=\"font-weight: 400;\"> Healthy fats help with hormone production, which is important for muscle growth (<\/span><a href=\"https:\/\/learn.genetics.utah.edu\/content\/metabolism\/fat\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You should include sources of healthy fats such as avocados, nuts, seeds, and olive oil in your meals.<\/span><\/p>\n<p><b>Consider your energy needs: <\/b><span style=\"font-weight: 400;\">A diet that is structured for fat loss and muscle gain should be based on your individual energy needs. Use an online calculator to estimate your daily calorie and macronutrient needs (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Do compound exercises:<\/b><span style=\"font-weight: 400;\"> Compound exercises work multiple muscle groups simultaneously, which makes them more effective for building a bigger butt. Some examples include squats, deadlifts, lunges, and hip thrusts.<\/span><\/p>\n<p><b>Our blog post: <\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-cellulite-on-butt\/\">How to Get Rid of Cellulite on Butt<\/a> discusses these in more detail and is a great resource to help you achieve your goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-55930 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11-1024x576.png\" alt=\"Bubble Butt Workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/workout-motivation-for-females\/\"><i>Workout Motivation for Females: Here&#8217;s How to Boost Your Mojo<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_get_thick_fast_with_an_intense_bubble_butt_workout\"><\/span><strong>How can I get thick fast with an intense bubble butt workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To get thick fast with an intense bubble butt workout, you need to focus on exercises that target your glutes such as squats, lunges, hip thrusts, and deadlifts. Increase the intensity by adding weights or resistance bands to these exercises. Combining these exercises with an adequate diet that is rich in protein, carbohydrates, and essential nutrients will also support optimal muscle growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_months_should_I_work_out_my_butt_to_make_it_bubble\"><\/span><strong>How many months should I work out my butt to make it bubble?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">How many months it will take to develop a bubble is determined by several factors such as genetics, diet, and consistency of your workout. That being said, noticeable changes can be seen in as little as one to three months with consistent, targeted exercises. Remember, sustainable progress is more important than rapid, short-term gains.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_work_out_my_hips_and_lower_back_to_get_a_round_bubble_butt\"><\/span><strong>How can I work out my hips and lower back to get a round bubble butt?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To develop a round bubble butt, you need to incorporate exercises that target your hips and lower back in addition to your glutes. Hip abductions, bridges, and lower back extensions are all great for this. They will strengthen your hip and lower back muscles, which are essential for enhancing the roundness of your bubble butt.<\/span><\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-designed bubble butt workout can help you achieve a fuller, rounder butt. Remember to include exercises that target all three gluteal muscles &#8211; the gluteus maximus, medius, and minimus. In addition, maintaining a healthy diet and staying consistent with your workouts are both factors that are essential for achieving your desired results.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2195&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A round, peachy booty is a fitness goal that many aspire to achieve. You&#8217;ve probably found yourself scrolling through social media, admiring those enviable bubble butts and wondering how you too can get one. The glutes are a highly trainable muscle group and with the right exercises, you can definitely make progress. Also, by strengthening [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":56863,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"coauthors":[125,210],"class_list":["post-56840","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 BUBBLE BUTT WORKOUT \u27a4 guide has everything you need to know about exercises that target your glutes for a fuller, rounder butt. It includes tips on how to maximize your workout and get results naturally.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises\" \/>\n<meta property=\"og:description\" content=\"This \u2605 BUBBLE BUTT WORKOUT \u27a4 guide has everything you need to know about exercises that target your glutes for a fuller, rounder butt. It includes tips on how to maximize your workout and get results naturally.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/Bubble-Butt-Workout-101-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83\"},\"headline\":\"Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/\"},\"wordCount\":2468,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/Bubble-Butt-Workout-101-2.png\",\"articleSection\":[\"Butt Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A round, peachy booty is a fitness goal that many aspire to achieve. You've probably found yourself scrolling through social media, admiring those enviable bubble <strong>butts<\/strong> and wondering how you too can get one.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The glutes are a highly trainable muscle group and with the right exercises, you can definitely make progress.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Also, by strengthening your glutes, you'll have more power for various sports and daily activities.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, what exercises should you incorporate into your routine? How often should you train to start seeing results? What should you do if you hit a plateau?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Find answers to all these questions and more in our comprehensive bubble butt workout guide.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Increase Bum Size in 1 Week?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Just to be clear, you can't drastically grow your booty in just one week.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We know that's not what you want to hear.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But achieving your ideal bubble butt takes time and consistency \u2013 two things that are essential for making progress in any fitness goal.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's why. Your booty is made up of three main muscles \u2013 the glu ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/\",\"name\":\"Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/Bubble-Butt-Workout-101-2.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"This \u2605 BUBBLE BUTT WORKOUT \u27a4 guide has everything you need to know about exercises that target your glutes for a fuller, rounder butt. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. 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It includes tips on how to maximize your workout and get results naturally.","og_url":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/Bubble-Butt-Workout-101-2.png","type":"image\/png"}],"author":"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/b83e6a664a44ecf2277d779bf5996b83"},"headline":"Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/"},"wordCount":2468,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/Bubble-Butt-Workout-101-2.png","articleSection":["Butt Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A round, peachy booty is a fitness goal that many aspire to achieve. You've probably found yourself scrolling through social media, admiring those enviable bubble <strong>butts<\/strong> and wondering how you too can get one.<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bubble_butt_workout\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The glutes are a highly trainable muscle group and with the right exercises, you can definitely make progress.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Also, by strengthening your glutes, you'll have more power for various sports and daily activities.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, what exercises should you incorporate into your routine? How often should you train to start seeing results? What should you do if you hit a plateau?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Find answers to all these questions and more in our comprehensive bubble butt workout guide.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How To Increase Bum Size in 1 Week?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Just to be clear, you can't drastically grow your booty in just one week.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We know that's not what you want to hear.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But achieving your ideal bubble butt takes time and consistency \u2013 two things that are essential for making progress in any fitness goal.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's why. Your booty is made up of three main muscles \u2013 the glu ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/","url":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/","name":"Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/bubble-butt-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/Bubble-Butt-Workout-101-2.png","dateModified":"2024-12-16T08:35:01+00:00","description":"This \u2605 BUBBLE BUTT WORKOUT \u27a4 guide has everything you need to know about exercises that target your glutes for a fuller, rounder butt. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/56840","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=56840"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/56840\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/56863"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=56840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=56840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=56840"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=56840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}