Last Updated on January 22, 2023 by Femniqe
You can really transform the entire shape of your butt, if you know how to grow your lower glutes at home with targeted underbutt isolation exercises.
In this guide, you’ll get a killer lower glutes workout plan you can start doing right now.
But, What Is The Under Butt Really?
When discussing the lower glutes or “under butt,” we are referring to the gluteus maximus muscle and the hamstrings.
While the gluteus maximus is a single muscle, we can focus on targeting its lower fibers to promote growth in that area.
But before you can experience any glute growth, you need to make sure you’re eating for gains.
How To Eat To Grow Your Lower Glutes
In your diet, you’ll need to start prioritizing protein.
A high protein diet is very important to grow your lower glutes because protein is the building block of muscle.
You should be consuming adequate amounts of protein to support muscle recovery and growth, as it provides the necessary amino acids for muscle repair and building new muscle tissue.
On top of that, a high-protein diet keeps you feeling full and satisfied, which can help avoid overeating. This is perfect, if you are trying to increase glute mass while reducing waist fat.
This doesn’t mean you should go wild in consuming too much protein.
Make sure to read this guide on how much protein you should consume daily for booty gains.
Exercises To Build Your Lower Glutes
To grow your underbutt, glute isolation exercises are your best friend.
These target the glutes specifically and more effectively than compound movements because they focus solely on the glute muscles, rather than recruiting multiple muscle groups.
This gives your glutes a greater level of activation and isolation, leading to more efficient glute growth.
Compound movements, on the other hand, recruit multiple muscle groups to perform the exercise, and while they can be beneficial for overall strength and fitness, they may not target the glutes as effectively.
For example, the hip thrust is a glute isolation exercise that targets the glutes specifically, while the squat is a compound movement that recruits the glutes, quadriceps, and hamstrings.
Someone who is trying to specifically target their glutes will benefit from doing hip thrusts as it is a glute isolation exercise.
This isn’t to put down compound movements. A combination of both can be beneficial for overall muscle development, strength, and fitness.
However, if you are specifically looking to target and grow your lower glutes, incorporating glute isolation exercises into your routine should be your focus.
4 Underbutt Isolation Exercises
1. The Extended Leg Kickback
- Begin by lying face down on a flat surface, with your legs lowered and slightly bent.
- Slowly raise both legs while squeezing your glutes at the peak of the movement.
- Hold this contraction for 2-3 seconds before lowering your legs back to the starting position.
- Repeat this movement for several reps.
2. Bridge Booty March
- Start by getting into the starting position as shown in the image, lying on your back with your glutes hovering a few inches off the ground.
- Raise your bent right leg towards your chest, hold that position for 1 second then return to the starting position.
- Repeat the same movement with your left leg.
- Alternate between legs for number of reps
3. Standing Toe Tap
- Start by positioning your body as shown in the image above, with your left foot flat on the ground and your right foot’s toes touching the ground. This will be your starting position.
- Lift your right leg backwards as high as possible, squeezing your glutes at the peak of the movement for 1-2 seconds.
- Gently lower your right leg back to the starting point.
- Repeat the movement for several reps and then switch legs.
4. Wide Stance Bridge Pulses
- Get into position A as demonstrated above, lying on your back with your glutes hovering a few inches off the ground, also with your thighs wider than shoulder-width.
- Now slowly brace and squeeze your glutes into position B as shown above, hold that for at least 2 to 3 seconds.
- Slowly release, lowering back to position A and repeat the required amount of reps.
How To Grow Your Lower Glutes With This Workout Plan
Here’s a full week of lower glutes exercises at home you can start doing today. As the weeks progress, you can add more sets and reps for more challenge.
Extended Leg Kickback: 3 sets x 10 reps
Bridge Booty March: 3 sets x 10 reps
Standing Toe Tap: 3 sets x 10 reps
Wide Stance Bridge Pulses: 3 sets x 10 reps
Bridge Booty March: 3 sets x 13 reps
Standing Toe Tap: 3 sets x 13 reps
Wide Stance Bridge Pulses: 3 sets x 13 reps
Extended Leg Kickback: 3 sets x 13 reps
Standing Toe Tap: 3 sets x 16 reps
Wide Stance Bridge Pulses: 3 sets x 16 reps
Extended Leg Kickback: 3 sets x 16 reps
Bridge Booty March: 3 sets x 16 reps
Wide Stance Bridge Pulses: 3 sets x 19 reps
Extended Leg Kickback: 3 sets x 19 reps
Bridge Booty March: 3 sets x 19 reps
Standing Toe Tap: 3 sets x 19 reps
Extended Leg Kickback: 3 sets x 22 reps
Bridge Booty March: 3 sets x 22 reps
Standing Toe Tap: 3 sets x 22 reps
Wide Stance Bridge Pulses: 3 sets x 22 reps
Bridge Booty March: 3 sets x 25 reps
Standing Toe Tap: 3 sets x 25 reps
Wide Stance Bridge Pulses: 3 sets x 25 reps
Extended Leg Kickback: 3 sets x 25 reps
Sunday: Rest day
You Now Know How To Round The Bottom Of Your Bum
The lower glutes workout plan above focuses on exercises that target the underbutt specifically and will help you achieve results when combined with a balanced high-protein diet.
Remember to listen to your body and make adjustments accordingly.