The 'Dream' Booty

Written by Victoria Jane Thornewell

With growing pressure from the media, women around the world are on the hunt for the perfect behind, but who can blame them? With a recent rise in media coverage encouraging women to get off their bums and get a big one, the fitness industry is seeing an increase in ‘booty builders’.

Everyone, not just fitness competitors seem to want a show-stopping bum, and although genetics play a massive part in the process it doesn't mean that you can’t improve the way your behind looks.

Here are my 5 favourite exercises, along with some of tips and tricks to help you become a fellow booty builder!

  1. Squats

I think squats are a top contender when it comes to lower body and are a big winner for the quads as well as the booty. I train lower body 3 times a week, and 2 of these days include sets of 10 – 12 reps per set with 90 seconds rest. Of course, the heavier the better, however the heavier you go the closer you must watch your form. Form is very important, so if you’re not sure, ask a professional to ensure you’re getting the best out of this exercise.


  1. Barbell Hip Thrusts

Every since I’ve started doing these, my booty has almost doubled in size. I can’t stress enough … if you want a big booty, do your hip thrusts! These can be uncomfortable at first and can cause bruising, so I would recommend buying a barbell pad, but once you’ve got the hang of it they’re very beneficial. I usually do 12 – 15 reps of these per set with a 90 second rest period.

With this one, I pick  a weight that is enough to ensure I can get a good squeeze of the glutes, but also one that I can hold for at least 3 seconds per rep.


  1. Bulgarian split squats (front foot raised)
Bulgarian Split Squats Bulgarian Split Squats

Simply yet effective! This one is a little gem. Bulgarian split squats are something you can do without a spotter and they’re very much achievable in the comfort of your own home!

Having the front foot raised gives you the option to go deeper which is great. I usually do 12 – 15 reps per set with 60 seconds rest.

  1. Monster walks

I guarantee you will feel daft doing this one, but they’re a killer for the lower body! For this, you will need a strong resistance loop band, which goes either just above or just below the knee. Ensure that you sit really low into each step and squeeze your glutes throughout. Its best to watch a few demos of this one online to make sure you don’t look like a complete wally though. I usually do this for 60 seconds (non stop) with a 30 second rest.

  1. Nordic Curl

I’ve saved the best till last! I love Nordic Curls as they’re really good fun. I love testing how long I can keep the tension is my hamstrings, glutes and calves.

Nordic Curl Nordic Curl

This one is better when you have a spotter as you can guarantee the ankle support, however depending on what you have access to at your gym, you can use the machines to improvise.

Usually I do 8 – 10 reps per set and have now begun using wrist weights for added tension.

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