The gluteal muscles that make up the buttocks are some of the largest and most powerful muscles in your body. However, frequent periods of extended sitting and disuse can cause muscle atrophy, which leads to an unfortunate saggy butt look. Regular exercise strengthens muscles and combats muscle atrophy. Squats, lunges, deadlifts, leg presses, and stair climbing are all great for targeting the gluteus. You’ll end up with a stronger, tighter, bigger butt.

What to Do:

Below, you’ll find a workout for each week. Repeat the workout 3 times per week. You should continue to do your own upper body, core, and cardio workouts throughout the three weeks.

Week 1
15 Squats
24 Walking Lunges (12 each side)
24 Bulgarian Split Squats (12 each side)
10 Jump Squats

Rest for 30-60 seconds, then repeat for a total of 3 rounds.

Week 2
20 Squats
12 Straight Leg Deadlifts
24 Walking Lunges (12 each side)
50 Donkey Kicks (25 each side)
10 Jump Squats

Rest for 30-60 seconds, then repeat for a total of 3 rounds.

Week 3
25 Squats
24 Walking Lunges (12 each side)
24 Bulgarian Split Squats (12 each side)
50 Donkey Kicks (25 each side)
15 Jump Squats

Rest for 30-60 seconds, then repeat for a total of 4 rounds.

Squats are one of the best exercises for your lower body, hands down! They recruit the muscles in your quadriceps (thighs), hamstrings (back of your legs), and glutes. They even activate your hip flexors and core muscles to keep your upper body straight as you lower into the squat.