Build a dream Booty


Build a dream Booty

Gone are the days of waif-thin being the ideal female frame – hallelujah! Thanks to the likes of J-Lo, Kim Kardashian and Beyoncé, most of us idolise strong women and want a booty to match. Cue ChicksLift to the rescue!

Whether you’re blessed with a bubble butt or inherited a flatter behind, you need to lift! The best way to effectively build muscles — including your glutes — is to train with weights. Luckily, these ‘cheeky’ ChicksLift training tips will have you on your way to the booty of your dreams in no time.

1. Drop it like a squat

Weighted squats with a barbell are the Queen of any booty workout. Your glutes are muscles and doing body weight squats may help tone and build them, but doing weighted squats with a barbell will help make your bottom bigger.

Best Practice techniques: Go deep and wide. Start with your legs hip width apart, toes slightly pointed outwards. Keeping your back straight and your head up, start to sit back, as if you were sitting in a chair. Your heels should remain flat and your thighs should traditionally come parallel to the floor, or lower. The lower you squat, the more muscle involvement you’ll get.

Recommendations: Choose a weight that’s challenging and complete 3 sets of 8-12 reps

2. Weighted Walking Lunges

Considered the Godfather of the lunge family, walking lunges work your glutes, hamstrings and quads to strengthen and lift your behind.

Best Practice techniques: Grab a dumbbell in each hand, hold them at the side of your body and step forward. Lunge low and alternate legs with each step. Make sure your front knee never extends past your toes.

Recommendations: Choose a weight that’s challenging and complete 3 sets of 8 lunges on each leg

3. Stiff-Leg Deadlifts

A powerful force in building your dream booty, deadlifts are one of the most effective booty-building lifts. By keeping stiff legs, you target the glutes and hamstrings a little more than the standard deadlift too so these should be your go-to option. However, if you struggle to get depth with a stiff leg deadlift, go back to the traditional variety.

Best Practice techniques: Engage your core and keep your hands in close to your shins. Your back should be flat, tension in your hamstrings and glutes. Lift the chest and press down through your heels to lift the bar, squeezing your glutes. 

Recommendations: Lift moderate to heavy weights for more effective booty-building results and complete 3 sets of 8-12 reps

4. Weighted Glute Bridge

One of the best movements for building a sexy, strong booty is the Glute Bridge – add weight and you’ve got one bootylicious exercise.

Best Practice techniques: Place a weighted bar across your hips. Lay on your back with your legs bent. Focus on engaging the glutes and keep the core tight so you don’t feel these moves in your low back. Lift your hips straight into the air and tighten your glutes at the top, then bring them back down. 

Recommendations: Choose a weight that’s challenging and complete 3 sets of 8-12 reps

5. Eat for your booty!

If your nutrition isn’t right, you’ll never get the results you want. Fuel your body – and booty – with healthy, protein-rich whole foods like chicken, eggs, fish and lentils. If you’re struggling to eat healthily throughout the week, try preparing your meals 1-2 weeks in advance and freezing individual servings for future use.


Want to build a booty more efficiently? Join ChicksLift today and benefit from small group training with a Coach and other likeminded women. Register your interest and get your first session free, register here.