Grow-Your-Butt
Side-glutes-workout

Side Butt Workout: 4 Exercises For Wider Hips [Full Routine]

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You’ve probably seen those fitness models on Instagram with perfectly round glutes.

Some are fake and some aren’t.

But the real ones get that “roundness” by doing a lot of side glutes exercises.

Well-built side glutes will look round and curvy whether you’re viewing the front or sideways.

By the end of this quick guide, you’ll get a side glute workout routine to help you build-out your booty muscles.

The Side Glutes Routine Overview

The only accessory you’ll need for this routine is a glute band.

If you haven’t got one by now, you should get it ASAP especially, if you do a lot of home glutes workouts.

Using a booty band is the easiest way to add extra resistance to your workouts for better tension on the gluteal muscles.

They’re super affordable and definitely worth the investment.

Try to get one that's made with fabric, prevent slippage and has strong resistance like this one on Amazon.

That being said, if you don’t have a resistance band you can still do this routine and get results.

This side glutes routine has 4 exercises that will specially target your gluteus medius and minimus. Hitting those muscles hard will maximize the roundness of your glutes.

Take 20-30 seconds rest in between each exercise to keep up the intensity and pressure on the glutes.

Remember, the bigger the mechanical tension on the glutes the bigger your gains.

First, we’ll look at each exercise then give the amount of reps and sets for each move.

Okay, let's get started!

1. Glute Band Lateral Donkey Kicks

side-butt-workout-for-women

A donkey kick variation that's going to fire-up your glutes in the first couple reps.

Doing this with good form is KEY. Make sure your form is good, it is best to go slow and controlled.

You’ll feel the engagement in your glutes a lot more and get better results.

This applies to all the exercises, don’t rush, take your time and master the movement.

How To Do It:

  • Get into the starting position A with your elbows supporting your upper body and band around your thighs right above your knee caps.
  • Starting with the left side slowly lift your left leg sideways until it is parallel to the ground.
  • Now straighten your leg and hold position for 1-2 seconds then return to the starting point and repeat.

2. Booty Band Squat Kickbacks

squat-for-bigger-butt-and-wider-hips

A squat with a difference.

Not only will you be able to hit the side glutes with this move but also tone-up your thighs. Don't forget that well-toned thighs go well with well-built glutes.

How To Do It:

  • Stand shoulder-width apart making sure you have enough stretch in the glute band.
  • Now slowly lower body into the squat position until thighs are parallel to the ground, hold that position for 1 second.
  • Again, slowly return to starting position while bending your right leg stretching the band for 1 second, then put down your right foot to the starting point.
  • Repeat the required reps on each leg.

3. Donkey Kicks With Glute Band

Donkey-Kicks-With-Glute-Band

Yes, another donkey variation.

This one will target mostly gluteus maximus and minimus. Remember, you want glutes that looks round not only from front but also sideways.

Doing this exercise will definitely bring the glute pump!

How To Do It:

  • You’re going to get into the normal donkey kick starting position with band around your thighs.
  • Starting with your left leg, slowly lift it upwards as high as possible as shown in the image above and really squeeze the glutes at the peak of the movement.
  • After squeezing for 1-2 seconds slowly lower your leg back into the starting position with leg hovering above the ground.
  • Do the required amount reps on each leg.

4. Standing Glute Kickback

Standing-Glute-Kickback

Finishing off this routine is a exercise that will burn-out the gluteal muscles. This is done to push them to the limit for maximum muscle hypertrophy[1]

How To Do It:

  • Get into the starting position as shown, standing facing the wall using your hands to lean slightly forward with glute band around thighs.
  • Starting with the left leg, perform a kickback as far as possible until you feel the maximum stretch in the glutes, hold that stretch for 1-2 seconds then return to starting point.
  • Repeat the required reps on each leg.

THE SETS AND REPS FOR EACH EXERCISE

Glute Band Lateral Donkey Kicks – Do 2 Sets Of 20 Reps On Each Leg

Booty Band Squat Kickbacks – Do 2 Sets Of 25 Reps On Each Leg

Donkey Kicks With Glute Band – Do 3 Sets Of 20 Reps On Each Leg

Standing Glute Kickback – Do 3 Sets Of 20 Reps On Each Leg


Watch All The Side Glute Exercises Demonstrated Below:

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