The Physical Phoenix

My goal is to drink beer and eat bacon and still look awesome naked. Oh, and I want to see how big and round my booty can get.

Behold, my library of things you can do to sculpt an awesome butt :)

Barbell/dumbbell exercises - These are what you need to do with heavy weight if you want to make your butt BIGGER. Everything else will help make your butt rounder and firmer, but will not add significant size. These will ONLY work to make your butt bigger and firmer if you get enough protein (a good rule of thumb is 1g of protein per day per lb of your weight) and a caloric surplus (at least 200 calories about maintenance).

Cardio/plyometrics - This stuff is great for shaping your butt while challenging your heart at the same time.

Bodyweight exercises - I do these when I don’t have access to a gym. You can make these more challenging by holding heavy stuff like gallon jugs full of water.

  • glute bridges (try single leg)
  • hip thrusts (try single leg)
  • pistol squats (there are hard!)
    • this page has a good pistol squat progression
  • single leg deadlifts
  • glute ham raises (you’ll need something or someone to hold your feet)
  • lunges (reverse, walking, etc.)
  • bulgarian split squat
  • high step ups

Other:

Routines

    • Fitnessforlife3’s butt building diary - I really love this routine because this is an everyday girl who built up her butt over time with weight training and good nutrition. The transformation is unreal! So inspiring :)