bigger glues workout for women

The Glutes Builder: 8 Minute Workout To Build Head-Turning Booty!

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An 8 minutes workout sounds like a walk in the park.

Don’t let that fool you.

This 8 minute booty building workout is going to hit every area of your glutes.

When you complete it your glutes aren’t going to be the same.

You’re going to tear those gluteal muscles so that they can recover and grow.

That’s how muscles work.

They tear down during workouts and recover with proper nutrition.

The 8 minute glute building workout overview

You will need a dumbbell and resistance band for this routine.

Resistance bands are very cheap.

You can pick them up at your local Fitness Store, Walmart and even Costco.

Invest in 2-3 of them, it will absolutely payoff in no time.

Lastly, you will need just one 15 or 20 pound dumbbell.

These extra resistances are going to stimulate your booty growth faster.

That is, as long as you eat to support your training, more on that later.

For this routine it has 4 workouts, all targeting your gluteal muscles.

You will do each exercise for a specific amount of time, so make sure that you have a stopwatch.

A chart will be given below showing you how many sets and seconds for each move.

Now, let’s get into the glute-building workouts!🍑

1. Alternating kickbacks with resistance band

The thing about resistance band is that it pushes you to your limits really fast.

Don’t take them lightly.

This workout will hit those upper and lower areas to give you that sexy lift.

How to do it

  • Stand shoulder width apart with resistance band around your ankles.
  • Now kick backwards as far as possible, stretching the band to its limit and try to hold it for 1 second.
  • You can start with either your left or right leg, just make sure that you do them alternately.
2. Hinge Squeezes

This is the workout you will be using the dumbbell for.

It mimics the cable pull motion that you would get with the machine.

When you’re doing this move make sure to contract your glutes as tight as possible.

Squeeze those glutes inward to your maximum strength.

How to do it

  • Stand shoulder-width apart holding dumbbell with both hands in between the distance of both feet.
  • Your back should be slightly bent to 45 degrees while holding the dumbbell.
  • Now you’re going to swing the dumbbell upwards while squeezing your glutes hard for at least 1 second.
  • After the pause return to position A and repeat.
3. Lying single butt lifts

The position when doing this workout is quite comfortable.

But the comfort ends as you start doing those butt lift pulses. Your glutes are going to feel it with this one.

Hey that’s always a good thing. 😉

How to do it

  • Lie down on your belly with legs straightened out.
  • You can start with either your left or right leg.
  • If it’s the right leg, lift it off the ground as high as possible and hold it there for one second.
  • After the pause return to position A and repeat.
  • The chart below will tell you how many seconds to do for each leg.
4. Banded Bridge

This is another favorite.

Bridges will always work for hitting those gluteal muscles.

But what will make it better?

Adding extra resistance to the move.

How to do it

  • Lie down on your back with both feet more than shoulder-width apart – resistance band around both thighs above knee caps.
  • Before you lift your glutes off the ground you should be feeling the tension of the band because of the wide distance.
  • You’re going to lift those glutes and squeeze them hard while bracing your hip forward.
  • Hold the position for one second and return to starting point then repeat.
THE 8 MINUTE GLUTES-BUILDER WORKOUT CHART

bigger glutes workout

Correction: Banded Bridge – Do 2 sets each 40 seconds

Rest 15 seconds in between sets

The workout frequency for this routine

3-4 times a week is ideal for persons who are busy and don’t have a lot of time to hit the gym.

If however, you have more time on your hands, combine this workout with another glute routine.

Here are some other routines you can combine it with:

The glute building diet

We’ve talked about diet a lot.

Because it’s what will dictate your success.

That being said, there’s no need for any fancy recipes or secret sauces.

When it comes on to achieving any fitness goal just make sure you’re eating nutrient dense foods.

Your daily diet should have:

(Protein + healthy carbs + healthy fats)

It doesn’t get any simpler than that.

While you’re building glutes if you want to burn excess fat also, use this 7 day meal plan.

If you can stay consistent with your diet and stick to a workout plan you will absolutely see results.

There’s no doubt about that.

Try this 8 minute glute building workout!

We always try to give you different variations of a workout routine.

This helps to keep it interesting and fun.

Sometimes routines become boring and you need to change things up.

So give this a try and start challenging those glutes!

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Kim Nyuem
Lead editor here at Femniqe and a fitness addict that find blueberries irresistible! 🙂