Lower Body and Butt Workout Plan

Workout Structure:

• Frequency: 3-4 days a week
• Duration: 30–45 minutes
• Rest: 30–60 seconds between exercises, 1-2 minutes between sets
• Equipment: Resistance bands, dumbbells (optional), or bodyweight

Day 1: Glute Activation & Strength Training

Start with these exercises to activate and strengthen the glutes. You can use a resistance band around your thighs for added tension.

1. Squats (3 sets of 12–15 reps)

• Stand with feet shoulder-width apart.
• Lower your body as if sitting back into a chair, keeping your knees in line with your toes.
• Squeeze your glutes as you return to standing.

2. Glute Bridges (3 sets of 15 reps)

• Lie on your back with knees bent and feet flat on the ground.
• Lift your hips toward the ceiling by squeezing your glutes, hold for 2 seconds, then lower back down.

3. Bulgarian Split Squats (3 sets of 10 reps per leg)

• Stand a few feet in front of a bench or chair.
• Place one foot behind you on the bench and lower into a squat on the front leg.
• Push through the heel of your front foot to return to standing.

4. Step-Ups (3 sets of 12 reps per leg)

• Step onto a bench or sturdy surface, leading with one leg.
• Step up, bringing the trailing leg up, then lower back down.

5. Donkey Kicks (3 sets of 15 reps per leg)

• On all fours, lift one leg behind you, keeping it bent, and squeeze your glutes at the top.
• Lower and repeat, switching legs after each set.

Day 2: Plyometric & Resistance Training

This day focuses on explosive moves to build power and endurance, along with some strength moves for toning.

1. Jump Squats (3 sets of 15 reps)

• Perform a squat, then explode upwards into a jump.
• Land softly and go straight into the next rep.

2. Lateral Lunges (3 sets of 10 reps per leg)

• Step to the side with one foot, lower into a lunge, then return to standing.
• Alternate sides, ensuring you’re pushing through your heels.

3. Hip Thrusts (3 sets of 12–15 reps)

• With your upper back against a bench, place a weight across your hips and lower them toward the ground.
• Squeeze your glutes and lift your hips back up.

4. Curtsy Lunges (3 sets of 12 reps per leg)

• Step one foot behind and to the side, lowering into a lunge.
• Push through the front heel to stand back up and switch sides.

5. Resistance Band Kickbacks (3 sets of 15 reps per leg)

• Place a resistance band around your thighs, get on all fours, and kick one leg straight back.
• Squeeze your glutes at the top of the movement and repeat on the other side.

Day 3: Bodyweight Burnout & Stability

This day emphasizes bodyweight exercises to tone and burn out the muscles, plus balance and stability work.

1. Walking Lunges (4 sets of 20 steps)

• Take a step forward into a lunge, then push through your heel to stand and step forward with the other leg.
• Continue alternating as you walk.

2. Single-Leg Deadlifts (3 sets of 10 reps per leg)

• Stand on one leg and hinge forward at the hips, lowering your torso while lifting the opposite leg behind you.
• Return to standing and repeat.

3. Fire Hydrants (3 sets of 15 reps per leg)

• Get on all fours and lift one leg out to the side at a 90-degree angle.
• Lower and repeat.

4. Wall Sit (3 sets of 30 seconds to 1 minute)

• Lean against a wall and slide down into a seated position with your knees at a 90-degree angle.
• Hold the position as long as you can.

5. Calf Raises (3 sets of 20 reps)

• Stand with feet hip-width apart.
• Raise onto your toes, pause, then lower back down.

Day 4: Glute Focus & Core Engagement

This session integrates core work while focusing on the glutes.

1. Sumo Squats (3 sets of 12–15 reps)

• Stand with feet wider than shoulder-width apart and toes pointed out.
• Lower into a squat, keeping your chest up, and press through your heels to stand.

2. Side-Lying Leg Lifts (3 sets of 15 reps per leg)

• Lie on your side and lift your top leg as high as possible, squeezing the glute at the top.
• Lower and repeat, switching sides after each set.

3. Plank with Leg Lift (3 sets of 10 reps per leg)

• In a plank position, lift one leg toward the ceiling while keeping your core engaged.
• Alternate legs with each rep.

4. Frog Pumps (3 sets of 20 reps)

• Lie on your back with feet together and knees bent out to the sides.
• Squeeze your glutes to lift your hips toward the ceiling, then lower.

5. Side Plank with Hip Dips (3 sets of 10 reps per side)

• In a side plank position, dip your hips down toward the ground and raise them back up.

---

YouTube Workout Recommendations

For visual guidance and motivation, here are some top YouTube channels that provide excellent lower body and butt workout routines:

1. MadFit
   MadFit offers a wide variety of lower body and glute workouts that can be done at home with little to no equipment. She provides quick but effective routines.
   • Video: Booty Burn Workout
2. Chloe Ting
   Chloe Ting’s fitness videos are highly effective and have gained massive popularity. Her glute and leg workouts will help you build muscle and tone.
   • Video: Grow Your Glutes & Thighs
3. Natacha Océane
   Known for her scientifically backed workouts, Natacha provides intense lower body sessions that focus on both strength and endurance.
   • Video: Leg Day Full Routine
4. Pamela Reif
   Pamela Reif’s videos are challenging but rewarding. Her booty-focused workouts are perfect for those looking for quick and intense sessions.
   • Video: 10 Min Booty Workout
5. Caroline Girvan
   Caroline Girvan’s strength-focused lower body routines are perfect if you want to incorporate weights into your workouts for maximum glute and leg development.
   • Video: Lower Body Dumbbell Workout

---

In conclusion, a consistent lower body workout plan combined with proper technique will help you build strength, tone your glutes, and increase overall stability. Follow this plan and check out the recommended YouTube videos for guidance, and you’ll be on your way to stronger legs and a lifted butt in no time!