With all of the different workouts and promises of building a nice and firm butt, building a firm butt in the gym is easy… with the right exercises.
If you’ve ever noticed the women who train squats in the gym, you notice that their butt is firm and just what you want.
The secret are the squats and eating correctly.
What exercises should I do in the gym?
If you aren’t doing any variation of weighted squats, it doesn’t matter what else you do… you won’t build a firm butt.
“Squat booty” is a normal term used in the fitness industry because it does just that, give you a booty.
Exercises I recommend using in the gym:
- Barbell Squats
- Goblet Squats
- Deadlifts
- Dumbbell Deadlifts
- Stiff Leg Deadlifts
- Dumbbell Single Stiff Leg Deadlifts
- Weighted Reverse Hyperextensions
- Dumbbell Walking Lunges
- Glute Bridge
- Birddogs
Volume is key here. That means you want to do these exercises in the 12-15 rep range; glute bridges should be done in the 20-25 rep range.
Don’t look at how many reps you have to do and go running towards the lightest weights you can find either, pick a weight that will challenge you to get the desired reps.
You said something about eating right, what would you suggest?
What I mean by eating right is to stop eating junk food.
If you start eating fewer calories than you burn, you will start to burn body fat which in turn will firm your butt up.
If you drink soda, start by cutting a few sodas out a day.
Even diet soda has sodium and other chemicals that can harm your metabolism; the more water you drink instead, the better.
Check out these top 30 best foods for weight loss and see what types of foods you should be eating.
Lastly, check out these 10 reasons why you are not losing weight to understand that there is going to be some hard work and sacrifice in your journey.
Butt Firming Gym Workout Routine
Honestly, I originally was not going to write a gym workout routine in this article, but I thought it would be a disservice to you if I didn’t.
If you are not currently going to the gym or using a gym workout routine, this can be done up to 3 times per week.
I would highly recommend following a structured program if you want to get results.
Doing a few exercises each time you go to the gym will not get you very far.
| Butt Firming Workout | ||
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 12 |
| Stiff Leg Barbell Deadlifts | 4 | 15 |
| Walking Lunges | 4 | 20 |
| Reverse Hyperextensions | 4 | 15 |
| Birddogs | 4 | 15 |
Workout Tips
Pick a weight to challenge you – Pick a weight that challenges you to complete that set. Picking weight that is too light will use up all of your energy, but won’t get you results.
Improve your conditioning – Walking, jogging, and other activities will help you lose body fat, improve your conditioning, and firm your butt up. Don’t be limited to the gym; go for a walk outside or learn a new sport or activity!
Feel the byrn – When you do these exercises, be sure to squeeze and get a great contraction on every rep. Just like using too light of a weight, sloppy form will not get you anywhere.
Try this workout for 8 weeks and let me know how your progress goes!
