{"id":90160,"date":"2026-03-09T06:31:45","date_gmt":"2026-03-09T06:31:45","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=90160"},"modified":"2026-03-09T06:31:45","modified_gmt":"2026-03-09T06:31:45","slug":"side-booty-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/","title":{"rendered":"The Side Booty Workout that Hits Every Angle of Your Glutes"},"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\/side-booty-workout\/#What_is_a_Side_Booty_Workout\" >What is a Side Booty Workout?<\/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\/side-booty-workout\/#What_Actually_Happens_at_Those_Sides\" >What Actually Happens at Those Sides?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#Why_Are_the_Sides_of_My_Glutes_Flat\" >Why Are the Sides of My Glutes Flat?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#How_to_Structure_the_Workout_for_the_Lower_Butt\" >How to Structure the Workout for the Lower Butt<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#How_To_Target_the_Side_Bum_with_Exercises\" >How To Target the Side Bum with Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#What_Is_a_Pumping_Side_Booty_Workout\" >What Is a Pumping Side Booty Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#Which_Exercise_Grows_Glutes_the_Most\" >Which Exercise Grows Glutes the Most?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#How_Long_Will_It_Take_to_Grow_Side_Glutes\" >How Long Will It Take to Grow Side Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#What_Mistakes_Stop_Glute_Growth\" >What Mistakes Stop Glute Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#What_is_the_1_best_glute_exercise\" >What is the #1 best glute exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#At_what_age_do_buttocks_stop_growing\" >At what age do buttocks stop growing?<\/a><\/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\/side-booty-workout\/#What_machine_targets_the_side_glutes\" >What machine targets the side glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#Are_squats_better_than_lunges\" >Are squats better than lunges?<\/a><\/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\/side-booty-workout\/#Is_it_OK_to_train_side_glutes_every_day\" >Is it OK to train side glutes every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you\u2019ve spent more than five minutes scrolling through TikTok or Instagram lately, your feed has probably turned into a sea of shelf-building secrets and hip dip hacks. These could be viral Pilates workouts or heavy cable abductions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span> <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Regardless, it seems like everyone is chasing that sculpted side booty. Even though genetics plays a role in shaping our bodies, the obsession with the glute medius has clearly reached peak trend status.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should stop scrolling and actually feel the burn. For that, dive into this ultimate guide about rounding out those hips and building more defined sides!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_Side_Booty_Workout\"><\/span><strong>What is a Side Booty Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When we talk about a side booty workout, we\u2019re going beyond TikTok trends and looking at the real anatomy behind it: the gluteus medius and gluteus minimus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These muscles sit on the outer part of your hips. They play a key role in stabilizing your pelvis and helping with hip abduction (moving your leg away from your body) (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/347733339_A_SYSTEMATIC_REVIEW_AND_META-ANALYSIS_OF_COMMON_THERAPEUTIC_EXERCISES_THAT_GENERATE_HIGHEST_MUSCLE_ACTIVITY_IN_THE_GLUTEUS_MEDIUS_AND_GLUTEUS_MINIMUS_SEGMENTS\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even though you can\u2019t spot reduce fat or change your bone structure, those hip dips are often just where your femur connects to your pelvis (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)(<\/span><a href=\"https:\/\/academic.oup.com\/jhps\/article\/2\/3\/206\/1792381\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). But you can build these muscles through hypertrophy, which may help create a rounder shape (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S004484862200967X?via%3Dihub\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70052\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-1-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Actually_Happens_at_Those_Sides\"><\/span><strong>What Actually Happens at Those Sides?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research shows that you need a combination of high-tension exercises and stabilization work to truly build those sides. We\u2019ve rounded up some research below to help you get a clearer perspective on this:<\/span><\/p>\n<ul>\n<li><strong>Leverage the Power of Step-Ups<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many people assume side booty training is all about kicking out. However, a 2020 systematic review published in the Journal of Sports Science &amp; Medicine found that the Step-Up and its variations led to the highest activation of the gluteus medius (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32132843\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you step up, your hip must support and stabilize your full body weight. This can help the side glutes engage quickly, helping you avoid losing balance.<\/span><\/p>\n<ul>\n<li><strong>Focus on Abduction<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research published in Frontiers shows that Side-Lying Hip Abductions and Clamshells are effective for isolating the glute medius with minimal assistance (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/public-health\/articles\/10.3389\/fpubh.2020.597619\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). We can also say that they prevent cheating from the quads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The study suggests that, to target the upper outer glute in particular, slow, controlled, high-repetition abduction exercises are often more effective.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><strong>Consider Adding Weight<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 2019 study in Frontiers in Physiology emphasizes that muscle hypertrophy (growth) requires mechanical tension (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00247\/full\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This means that while bodyweight burners feel good, you eventually need to add resistance, like bands or cable machines, to keep the side booty growing.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70059\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-8-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-8-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>The Takeaway<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">These studies drive us to conclude that side booty workouts shouldn\u2019t be about filling in the hips. When you\u2019re doing a side booty workout at home or at the gym, your goal should be to improve pelvic stability. And so, when you train the gluteus medius and minimus, you\u2019re basically strengthening the muscles that hold your pelvis steady and keep it level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If these muscles don\u2019t activate properly, your knees may collapse inward during squats, and your lower back often bears extra strain during everyday movements.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/side-glutes-exercises-gym\/\">Side Glutes Exercises Gym Guide for Toned Hips and a Confident You<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Are_the_Sides_of_My_Glutes_Flat\"><\/span><strong>Why Are the Sides of My Glutes Flat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you often find yourself looking in the mirror, wondering why the sides of your glutes look flat, it\u2019s now the time to do something about it. What social media often labels as a flaw is usually a mix of skeletal structure, muscle shape, and fat distribution.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a look at why some glutes appear flatter and how it relates to the different types of butts.<\/span><\/p>\n<p style=\"text-align: center;\"><strong>The Skeleton Secret of Hip Dips<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Hip dips are mainly caused by your bone structure. Specifically, the distance between your ilium (top of the pelvis) and the greater trochanter (the bony bump on your thigh).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2025 study on hip morphology reports that people with wider iliac wings and higher femoral neck-shaft angles naturally have a larger gap (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12891-024-08136-z\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This can cause the skin to curve inward.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that these dips are normal and permanent. You can\u2019t change your bone structure.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70070\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-19-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>How Muscles and Fat Affect Your Shape<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">A 2025 3D MRI study (RSNA) found that prolonged sitting and low physical activity can thin the gluteus maximus and medius, particularly in the upper outer area (<\/span><a href=\"https:\/\/www.westminster.ac.uk\/news\/westminster-researchers-reveal-how-muscle-shape-captured-by-mri-can-signal-metabolic-health-and-diabetes-risk\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This may make sides look flatter, even if overall muscle size hasn\u2019t changed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Genetics and hormones like estrogen determine where your body stores fat. If more fat sits at the back of your glutes rather than the sides, or if you have low body fat, the flat areas from bones and muscles may become more noticeable.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Structure_the_Workout_for_the_Lower_Butt\"><\/span><strong>How to Structure the Workout for the Lower Butt<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Data like this brings us down to the conclusion that there\u2019s a lot you can do, even though you can\u2019t change the structure of your bones. It doesn\u2019t really matter whether you\u2019re doing a 10-minute side-booty workout or spending an hour with a fitness trainer. You must stay well-informed to make the right choices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember these tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Move More:<\/b><span style=\"font-weight: 400;\"> Break up long periods of sitting to prevent muscle thinning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Target the Gap:<\/b><span style=\"font-weight: 400;\"> Focus on glute medius exercises to fill in the sides above hip dips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency is Key:<\/b><span style=\"font-weight: 400;\"> Slow, controlled exercises with high reps help build muscle in the right areas.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Understanding your anatomy and following a smart <a href=\"https:\/\/betterme.world\/articles\/workout-for-lower-butt-2\/\">workout for the lower butt<\/a> helps you enhance your curves. It can smooth out dips and work in harmony with your body\u2019s natural blueprint.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70069\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-18-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-18.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-18-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-18.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-18-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Target_the_Side_Bum_with_Exercises\"><\/span><strong>How To Target the Side Bum with Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can\u2019t just stick to regular squats or up-and-down moves to hit the side bum. The gluteus medius and minimus do most of the work for moving your leg out to the side and keeping your hips stable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want a fuller side profile, you need to work these muscles in different directions. Here\u2019s how to target them the right way:<\/span><\/p>\n<ul>\n<li><strong>Work Side to Side<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most leg exercises involve forward and backward movement. But to really target the side booty, you need to train side-to-side.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For Lateral Band Walks, placing the band at the balls of your feet rather than your ankles makes a significant difference. This small adjustment engages your hip muscles more. It can keep your hips stable and your movement controlled.<\/span><\/p>\n<ul>\n<li><strong>Train One Leg at a Time<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your side glutes work hardest when they have to keep you balanced. That\u2019s why single-leg exercises are so effective. An exercise like the Single-Leg Romanian Deadlift (RDL) can help tighten the glute medius (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2023.1264604\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This can also prevent your pelvis from tipping to one side.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can make these exercises even more effective by holding a weight in the opposite hand of the working leg. This creates extra pull on the hip, so your side glutes have to work even harder to keep you steady and upright.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69580\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-18-1024x640.png\" alt=\"is pilates hard\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-18.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-18-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-18.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-18-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><strong>The Copenhagen Move<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Copenhagen Plank is usually used to target the inner thighs. It can also be great for building strong, stable hips. In this exercise, your top leg rests on a bench while your body holds a side plank position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you stabilize that top leg, your glute medius has to work hard in a strong isometric hold. This creates much more tension than lighter weights, making it a powerful option for overall hip strength (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/11\/6563\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Pumping_Side_Booty_Workout\"><\/span><strong>What Is a Pumping Side Booty Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A pumping workout focuses on high reps, short rest, and constant tension to drive blood into the muscles. It causes a tight, burning sensation we call \u201cthe pump.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a side booty workout without weights, you can absolutely create that pump using bodyweight and smart exercise order.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to use this plan<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 2-3 rounds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest 30-40 seconds between exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move with control and focus on squeezing the side glutes<\/span><\/li>\n<\/ul>\n<p><strong>Side-Lying Leg Raises<\/strong><\/p>\n<p><i><span style=\"font-weight: 400;\">Reps: 15-20 per side<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips stacked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your top leg slowly, pause for 1 second at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower with control.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81788\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Clamshell Pulses<\/strong><\/p>\n<p><i><span style=\"font-weight: 400;\">Reps: 20 pulses + 10 full reps per side<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep feet together and knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your top knee and pulse at the top before finishing full reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t let your hips roll back.<\/span><\/li>\n<\/ol>\n<p><strong>Lateral Walkouts (Bodyweight)<\/strong><\/p>\n<p><i><span style=\"font-weight: 400;\">Reps: 12-15 steps each direction<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in a half-squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step wide and stay low to keep tension on the glutes.<\/span><\/li>\n<\/ol>\n<p><strong>Fire Hydrants with Hold<\/strong><\/p>\n<p><i><span style=\"font-weight: 400;\">Reps: 12-15 per side<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your leg out to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 seconds at the top before lowering.<\/span><\/li>\n<\/ol>\n<p><strong>Single-Leg Glute Bridge Hold<\/strong><\/p>\n<p><i><span style=\"font-weight: 400;\">Time: 20-30 seconds per side<\/span><\/i><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep hips level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on squeezing the upper-outer glute.<\/span><\/li>\n<\/ol>\n<p><a href=\"http:\/https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70472\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-14-3-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Wall Sit + Alternating Leg Lift (Optional Finisher for Extra Pump)<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a wall sit for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg slightly out to the side at a time.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When incorporating this workout into your routine, ensure you\u2019re consistent and maintain a consistent pattern in your day. This means having a solid dietary + sleep routine to support the desired outcomes.<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/lower-body-pilates-exercises\/\"> 8 Lower-Body Pilates Exercises for Strong Legs<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Exercise_Grows_Glutes_the_Most\"><\/span><strong>Which Exercise Grows Glutes the Most?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re building an hourglass side booty workout, don\u2019t overlook the power of step-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A comprehensive 2020 systematic review (still widely referenced in 2024 and 2025 training protocols) found that step-ups and their variations, like lateral and crossover step-ups, produced some of the highest gluteus maximus activation levels of any exercise tested (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7039033\/\"><span style=\"font-weight: 400;\">x<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, activation even exceeded 100% of a maximum voluntary contraction, meaning the muscle worked harder than you can consciously squeeze it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since you\u2019re training one leg at a time, your gluteus medius has to fire intensely to keep your pelvis steady. This can lead to significantly greater side-glute activation compared to traditional two-leg squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also check out the <a href=\"https:\/\/betterme.world\/articles\/bubble-butt-workout\/\">bubble butt workout<\/a> to add a fun element to your usual side booty routines.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit-2?variant=53593382519169\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/EssentialKit6-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Will_It_Take_to_Grow_Side_Glutes\"><\/span><strong>How Long Will It Take to Grow Side Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We all want to know exactly when those hours spent on side booty workouts will start to show up in the mirror. Although everyone\u2019s body is a unique mix of genetics, diet, and recovery, most people notice a real difference in strength and muscle firmness within 4 to 8 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This initial pump is often due to your nervous system getting better at firing those glute muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More visible changes in size and shape typically become apparent after about 8 to 12 weeks of dedicated work. The table below clearly shows what happens in your body after you start working on the glutes:<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">No matter the <a href=\"https:\/\/betterme.world\/articles\/different-types-of-butts\/\">different types of butts<\/a> we\u2019re born with, real change comes from sticking to the basics and repeating them consistently. If you want to see progress sooner rather than later, lock in these three essentials:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload<\/b><span style=\"font-weight: 400;\">: Challenge your muscles. Lift a little heavier or squeeze out a few more reps every couple of weeks. Growth only happens when your body has a reason to adapt (<\/span><a href=\"https:\/\/www.thieme-connect.de\/products\/ejournals\/abstract\/10.1055\/a-2256-5857#publication-history-container\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein Intake<\/b><span style=\"font-weight: 400;\">: Consider protein as the building block. Without enough amino acids, your body can\u2019t repair and grow your glutes properly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest<\/b><span style=\"font-weight: 400;\">: Muscles don\u2019t grow while you\u2019re training. They can grow while you\u2019re recovering. Quality sleep is non-negotiable.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We know how hard it can be to carve out time from busy routines to spend on the exercise mat. But make a vow to yourself that you\u2019ll prioritize yourself, and just don\u2019t quit!<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">That\u2019s exactly how lasting results are built.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Mistakes_Stop_Glute_Growth\"><\/span><strong>What Mistakes Stop Glute Growth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even the best side <a href=\"https:\/\/betterme.world\/articles\/booty-workout\/\">booty workout<\/a> can stall if your form or habits are working against you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on the information we\u2019ve covered above, here are the most common traps that could hinder your progress:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bouncing off the bottom foot during step-ups, which can remove tension from the glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neglecting progressive overload by sticking to the same bodyweight burners without adding weight or resistance bands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sitting for prolonged periods between workouts, which can lead to muscle thinning and poor activation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ignoring the lengthened position by skipping movements like RDLs that stretch the muscle under load.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor pelvic stability during single-leg moves, allowing the hips to tilt instead of staying level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inconsistent protein intake, which can deprive the muscle of the bricks it needs to actually grow during the 8-12 week hypertrophy window.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quitting too early (usually around week 4 or 6) before the neurological gains turn into visible muscle size.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70056\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-5-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_1_best_glute_exercise\"><\/span><strong>What is the #1 best glute exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Step-ups are the ultimate all-in-one move. They can light up your glutes, sometimes even pushing past 100% activation.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"At_what_age_do_buttocks_stop_growing\"><\/span><strong>At what age do buttocks stop growing?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your bone structure is largely set once your pelvis fully fuses in your early 20s. That part doesn\u2019t change. But muscle growth is a lifelong game. The 2025 MRI research shows that while aging and too much sitting can lead to muscle thinning, consistent resistance training can fight that off and build glute volume at any age.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_machine_targets_the_side_glutes\"><\/span><strong>What machine targets the side glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The Cable Machine (used for standing abductions) and the Seated Abduction Machine are your best bets. These allow you to apply the mechanical tension for actual muscle growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_squats_better_than_lunges\"><\/span><strong>Are squats better than lunges?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">When it comes to the side booty, lunges and Step-Ups take the spotlight. Squats can build overall glute mass, but lunges target each leg individually. This can make the gluteus medius fire up to keep your hips stable.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_train_side_glutes_every_day\"><\/span><strong>Is it OK to train side glutes every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we saw in the growth timeline, your muscles need 48 to 72 hours to recover and build through protein synthesis. Hitting them every day skips the crucial rest phase, which can prevent you from seeing results within the 8-12 week hypertrophy window.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Side_Booty_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building a side booty is all about working with your body and being smart about your training. You can\u2019t change your bones or erase hip dips, but you can grow the muscles that sit on top of them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To see real results, avoid quick TikTok burners and focus on step-ups, strong abduction exercises, and stability work. Here\u2019s the timeline: you\u2019ll feel stronger in about 4 weeks, but the actual shape shows up around 8 to 12 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stick with it, eat plenty of protein, and give your glutes the rest they need to grow.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve spent more than five minutes scrolling through TikTok or Instagram lately, your feed has probably turned into a sea of shelf-building secrets and hip dip hacks. These could be viral Pilates workouts or heavy cable abductions. Regardless, it seems like everyone is chasing that sculpted side booty. Even though genetics plays a role [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90161,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"coauthors":[45],"class_list":["post-90160","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>The Side Booty Workout that Hits Every Angle of Your Glutes - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you feel that your body curves need some toning? Check this \u2605 SIDE BOOTY WORKOUT \u27a4 guide to get some perspective on this!\" \/>\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=\"The Side Booty Workout that Hits Every Angle of Your Glutes\" \/>\n<meta property=\"og:description\" content=\"Do you feel that your body curves need some toning? Check this \u2605 SIDE BOOTY WORKOUT \u27a4 guide to get some perspective on this!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/side-booty-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:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/996-side-booty-workout.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\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\/side-booty-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"The Side Booty Workout that Hits Every Angle of Your Glutes\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/\"},\"wordCount\":2325,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/side-booty-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/996-side-booty-workout.jpg\",\"articleSection\":[\"Butt Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you\u2019ve spent more than five minutes scrolling through TikTok or Instagram lately, your feed has probably turned into a sea of shelf-building secrets and hip dip hacks. These could be viral Pilates workouts or heavy cable abductions.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><span data-sheets-root=\\\"1\\\"><\/span> <\/span><span style=\\\"font-weight: 400;\\\">\\r\\n<\/span><span style=\\\"font-weight: 400;\\\">\\r\\n<\/span><span style=\\\"font-weight: 400;\\\">Regardless, it seems like everyone is chasing that sculpted side booty. Even though genetics plays a role in shaping our bodies, the obsession with the glute medius has clearly reached peak trend status.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You should stop scrolling and actually feel the burn. For that, dive into this ultimate guide about rounding out those hips and building more defined sides!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is a Side Booty Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When we talk about a side booty workout, we\u2019re going beyond TikTok trends and looking at the real anatomy behind it: the gluteus medius and gluteus minimus.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These muscles sit on the outer part of your hips. 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These could be viral Pilates workouts or heavy cable abductions.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><span data-sheets-root=\"1\"><\/span> <\/span><span style=\"font-weight: 400;\">\r\n<\/span><span style=\"font-weight: 400;\">\r\n<\/span><span style=\"font-weight: 400;\">Regardless, it seems like everyone is chasing that sculpted side booty. Even though genetics plays a role in shaping our bodies, the obsession with the glute medius has clearly reached peak trend status.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You should stop scrolling and actually feel the burn. 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