Best exercises to grow glutes for skinny women in 2022

BEST EXERCISES TO GROW GLUTES FOR SKINNY WOMEN IN 2022

If you are a naturally skinny woman, whose strong desire is to build that feminine curvier physique, you are in the right place. My name is Kristina Mikolcic, I am medical nurse and fitness trainer with more than 9 years of experience helping skinny women. So, keep reading becasue you are in good hands 👩‍⚕️

Just like you, I also belong to this small group of scrawny ladies who are not naturally gifted with feminine curves, and I needed to ‘roll up my sleeves’ quite a lot to get those extra pounds and centimeters in ‘all the right places’ to finally achieve that perky butt look that I can show off with confidence.

If you struggle with the boyish look, if you are hiding behind baggy clothes, and if you are feeling like there’s nothing to emphasize on your body that will make you feel more confident, feminine, and strong, I’m here to tell you that your curve problems can be solved.

In this article, you will find my glute workout with the best exercises and personal tips that I have personally tested and done on myself over the past 9 years. And if you decide to follow these steps, you will finally see your glutes growing and you will be able to show off your new curves with confidence.

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What you will learn in this Ultimate Guide for growing glutes

How skinny women can build their glute muscle​

For naturally thin and bony ladies it’s of primary importance to involve weight training into their lifestyle routine.

In order to grow your glute muscles, and any other muscle in the body, hypertrophy training is the key element to your glute growth. Hypertrophy training consists of that type of exercises that are primarily designed to build your glute (and any other) muscles in the body.

Home Hypertrophy glute training for skinny women

Weight training is a key element if you want to grow your glutes, but we are also aware that not every lady feels comfortable with going to the gym.

The reasons are many, but the most common ones are not knowing how to use all these fancy fitness equipment, what machine is for what, how to perform correctly, how to feel specific muscles, and lastly, feeling intimidated by other people in the gym that look very confident in the way they look and how they train.

But here’s the good news: you don’t need to go to the gym in order to grow your glutes, you can start from the privacy of your home.

And if you are a beginner, you will be surprised how fast you can actually gain those extra pounds and centimeters around your booty area just with a home program specifically designed to focus on the growth of your glutes and shaping of your lower body.

Let me demonstrate to you one of the results my client achieve only with my home glute growth program.

How to grow glutes for skinny women
Client result on a home glute growth program 'Unlock Your Sensual Glutes'

As you can see from the client’s pictures, not only has she achieved a more enchanting look of her glutes and hips, but she also improved the strength of her upper body, specifically her back, and got the overall more feminine, stronger and curvier look.

Grow glutes for skinny women
Client feedback - Unlock Your Sensual Glutes
Grow glutes for skinny women
Client feedback - Unlock Your Sensual Glutes

All that has been achieved with a 100% at-home booty-focused program ‘Unlock Your Sensual Glutes’.

Unlock Your Sensual Glutes program is covering different fitness levels: beginner, intermediate, and advanced level. We break it down into details and show different variations so every person no matter her level or age can perform each movement safely and according to her level. 

And in today’s article, I’m sharing with you some of these most effective movements for shaping your lower body with my signature home glute growth program ‘Unlock Your Sensual Glutes’.

Home workout to grow glutes for skinny women

In the following lines, you’ll discover some of my favorite glute exercises to shape and grow your bum from the privacy of your home.

Most of these exercises are body weight exercises but do not worry, you will still be growing your glutes. As we said before, if you are a beginner, your body a.k.a. your glute muscles will need time to adapt to these new movements, and in order to do so, that means that with every training you are providing your glute muscles with stress. And the more stress your glutes need to face, the better and faster they will grow.

The moment these exercises become easier to perform, you can add extra shock to your glutes by adding some resistance such as a resistance band, kettlebell, or dumbbell.

Maybe the best option to go is a resistance band because they are absolutely cost-friendly, portable, easy to use, and 100% effective.

And if you would like to know how a resistance band can help you to achieve your booty goals faster, you can find out more about growing your glutes with a resistance band at home >> here <<.

Exercise ideas for building and growing your glutes in your next glute training

Your next butt workout: In this text, you will find 4 sets of exercises. In each set, you have 2 exercises to perform. In every block of exercise, perform 3-4 rounds of every exercise, and go with 10-12 repetitions.

That means that you will go with the first exercise, repeat the exercise 10-12x, and immediately after that go to the second exercise in the block with the same number of repetitions.

In a sequence that looks like this: Exercise 1 (10-12 repetition), go to exercise 2 (10-12 repetition). Rest 30 sec-1 minutes. Repeat these two exercises 2-3 times in a row.

After you finish both exercises in 1st block, you can continue to the second, third, and fourth block.

Preferred or optional equipment: resistance band, dumbbell, kettlebell

Expected duration of the training: 30 minutes

1ST SET OF BUTT WORKOUT

Number of repetitions: 10-12 repetitions

Number of series: 3-4 rounds

1. REVERSE FROG PUMPS

REVERSE FROG PUMPS
REVERSE FROG PUMPS

Targeted muscle: gluteus maximus

How to perform: Lay down on the floor or on the chair with your torso forward, facing the floor or chair. Flex both legs in your knees and bring your feet together. Inhale, elevate your tights, squeeze your glute muscle. With exhale, bring your tights back down.

2. SEATED HIP ABDUCTION

SEATED HIP ABDUCTION
SEATED HIP ABDUCTION

Targeted muscle: gluteus minimus and medius

How to perform: You can sit on the floor, chair, or sofa. If you are sitting on a chair or sofa, make sure to sit on the bottom so your tights are free. For better efficiency use a resistance band by placing it above your kneecaps. Lean your torso a bit forward, lift your heels off the floor. Only your toes are touching the floor. At the same time, open and push your tights as much as you can to the side. With control, bring your legs back to the start position by keeping the resistance between your legs.

2ND SET OF BUTT WORKOUT

Number of repetitions: 10-12 repetitions

Number of series: 3-4 rounds

3. STANDING FIRE HYDRANT TO KICKBACKS

STANDING FIRE HYDRANT TO KICKBACKS
STANDING FIRE HYDRANT TO KICKBACKS

Targeted muscle: gluteus medius, minimus, and maximus

How to perform: To perform this exercise for extra resistance and better glute activation you can use resistance bands. Place it above your knees. You can also perform it without it, too. To have more stability, prepare one chair that you can use to balance yourself or you can place one hand on the wall. Lift one leg off the floor and bend your knee for 90-degree. Elevate that same leg to the side so your knee is parallel with the hip. Hold for 2-4 second, squeeze the butt and bring it down to start position. Immediately from there continue to kickback (back hip extension) by completely stretching out your working leg up in the air. Hold for 2-4 seconds and bring back to starting position.

4.180 JUMP SQUAT

180 JUMP SQUAT
180 JUMP SQUAT

Targeted muscle: gluteus medius, minimus, and maximus

How to perform: Stand straight with your feet shoulder-width apart. Rotate your toes a bit outwards (forming the letter V). Watching forward, hip hinge (bend) in your hips backward, and slowly start to go into the squat by pushing your knees outwards (don’t let your knees fold inside). When you start to go up to the standing position, jump and turn for 180 degrees, so you’re facing the other way. Repeat in the other direction.

3RD SET OF BUTT WORKOUT

Number of repetitions: 10-12 repetitions

Number of series: 3-4 rounds

5.PLANK LEG SIDE SLIDER + ELEVATION

PLANK LEG SIDE SLIDER + ELEVATION
FPLANK LEG SIDE SLIDER + ELEVATION

Targeted muscle: gluteus medius, maximus, and minimus, core, arms, legs

How to perform: Go to all fours. Make sure your back is aligned with your head, activate your ab muscles. Your hips shouldn’t be too up or down; try to keep a neutral position. Slide one leg to the side and then, when you can not move it anymore, elevate up. Bring it down to the floor in a controlled manner, and go back to the start position. Repeat the same on the other side.

6. SIDE SQUATS + LEG RAISES

SIDE SQUATS + LEG RAISES
SIDE SQUATS + LEG RAISES

Targeted muscle: gluteus medius and minimus

How to perform: Stand straight with your legs wide apart and your arms hanging next to your body. With one leg, for example, right leg, step to the side and go to the side squat. Go down as much as your body is allowing you to without losing balance. When you need to go up, energetically push yourself up with your right leg, pushing your hips forward. Instead of going back to the start position, elevate the right leg up from the floor, up in the air, and then slowly amortize the move back to the side squat. After you finish all the repetitions with your right leg, repeat the same with your left leg.

4TH SET OF BUTT WORKOUT

Number of repetitions: 10-12 repetitions

Number of series: 3-4 rounds

7. V PLANK + LEG RAISES

Targeted muscle: gluteus maximus

How to perform: Go to all fours. Bring your core closer to your legs by bringing your butt more in the air so your body is in the shape of letter V. While holding this position, bring your left leg up in the air, and then change and repeat the same with the other leg.

V PLANK + LEG RAISES
V PLANK + LEG RAISES

8. CRISS CROSS SQUAT

CRISS CROSS SQUAT
CRISS CROSS SQUAT

Targeted muscle: gluteus maximus

How to perform: Stand straight with your legs wide apart. Jump off the floor and switch legs so your right leg comes forward, and then your left leg comes forward. After your criss cross your legs twice, go down to the squat position. You’ll count this as one repetition.

Gym glute workout to grow glutes for skinny women

When you feel ready to go to the gym, or if you are planning to go from the start, this is another butt routine you can perform to build muscle. The most important thing when it comes to performing any of these glute exercises is maintaining the correct form and working on progressive overload over time.

When it comes to growing bigger glutes, you don’t need to reinvent your routine every time you train your glutes. Quite the opposite, you will see changes faster in your glute volume when you stick to the plan your certified personal trainer wrote for you. Or, if you are planning your glute workout alone, make sure to don’t get crazy with different variations of the exercise, but rather focus on progressing through adding more weight, more repetitions, less rest between sets, maintaining the form, etc. With a good workout plan, you should be able to stick to that plan for at least 3 months, playing with these training elements that we mentioned above. And with that, you will notice some amazing glute gains without changing your glute routine every week.

Find out below what are some of my favorite glute exercises when it comes to growing your glutes in the gym.

You will find 3 blocks of exercises. In each block, you have 2 exercises to perform. In every block, perform 3 rounds of every exercise, and go with 10-12 repetitions.

That means that you will go with the first exercise, repeat the exercise 10-12x, and immediately after that go to the second exercise in the block with the same number of repetitions.

In a sequence that will look like this: Exercise 1 (10-12 repetition), go to exercise 2 (10-12 repetition). Rest 30 sec to 1 minute. Repeat these two exercises 2-3 times in a row.

After you finish both exercises in 1st block, you can continue to the second, third, and fourth block.

1ST SET OF BUTT WORKOUT

Number of repetitions: 10-12 repetitions

Number of series: 3 rounds

1. HIP THRUSTS

BARBELL HIP THRUSTS
HIP THRUSTS

Targeted muscle: gluteus maximus

How to perform: Sit on the floor with a bench behind your back. Roll and place a barbell on your hips (above your pubic bone). To perform and make this exercise more comfortable and safe, put a towel and/or foam cover (barbell pad) between your hip bones and barbell. Place your shoulder blades on the bench. Set up your shoulder blades in a way that the bench is in the middle of them. Hold the barbell with your arms and push your hips up, dominantly pushing through your heal. This will activate more your glutes. Hold for 2-3 seconds and squeeze your glutes. When your hips are up, your head and chin are supposed to be flexed towards your chest bone and your knees bent parallel with the floor (90-degrees). After a pause and contraction, slowly go back to the start position.

Tip: If you are a beginner and this is your first time trying to do hip thrusts, you can practice the move with only a barbell, without adding any weight. You can also practice putting 5 kg round weight on your hips (without a barbell).

2. KETTLEBELL SWINGS

KETTLEBELL SWINGS
KETTLEBELL SWINGS

Targeted muscle: gluteus maximus

How to perform: Choose one kettlebell from 5 up to 20 kg. See what options you have in the gym you are going to, and more importantly, choose a weight that matches your current fitness level. Stand with your legs shoulder-width apart. Take the kettlebell with both hands, squeeze and activate your upper body muscles to have more stability. Then flex your knees and push your hips backward (hip hinge), allowing your core to bend a bit forward. The kettlebell should go a little bit between your legs. Then pushing through your hips, send the kettlebell forward with the force of your hips and squeeze and contract your hips.

2ND SET OF BUTT WORKOUT

Number of repetitions: 10-12 repetitions each leg

Number of series: 3 rounds

3. BARBELL REVERSE LUNGES

BARBELL REVERSE LUNGES
BARBELL REVERSE LUNGES

Targeted muscle: gluteus maximus, minimus, and medius

How to perform: Prepare barbell with weight (choose a weight that fits your current fitness level or you can perform this exercise only with barbell). Put barbell pad to protect your upper back and neck and to make this exercise comfortable and safe. Place a barbell on your back, on your deltoid muscle. You are starting from a standing position, with your feet hip-width apart, chest out, and activate/squeeze your core muscles. Similar to walking lunges, step backward with one leg and lunge down until your front leg is parallel with the floor, and the other touching the floor. After you reach the floor, push through the foot of your back leg and slowly go forward into the start position.

Attention: make sure to warm up your ankles, to prevent ankle injuries. This exercise requires a certain level of strength and stability in your ankles, so you can warm up by performing this exercise without weights.

4. DUMBBELL SIDE TO CURTSY LUNGES

DUMBBELL SIDE TO CURTSY LUNGES
DUMBBELL SIDE TO CURTSY LUNGES

Targeted muscle: gluteus maximus, minimus, and medius

How to perform: Take one dumbbell that is not too easy nor too heavy for you. Hold it with both hands in front of your chest. Your starting position is standing with feet hip-width apart, legs straight, and a dumbbell in front of your chest. Start by stepping to the side with one leg, when you reach the ‘endpoint’, flex and push your hips backward and go into the side squat. After you reach the side squat position, drive your hips forward and, instead of going back to the start position, continue to a curtsy lunge (variation of the reverse lunge exercise). Instead of just stepping back with your leg into a reverse lunge, you will continue a bit further. After your lower leg is parallel with the floor, push through your back leg again to the side squat.

Attention: make sure to warm up your ankles, to prevent ankle injuries. This exercise requires a certain level of strength and stability in your ankles, so you can warm up by performing this exercise without weights.

3RD SET OF BUTT WORKOUT

Number of repetitions: 10-12 repetitions both legs

Number of series: 3 rounds

5. STANDING CABLE HIP ABDUCTION

STANDING CABLE HIP ABDUCTION
STANDING CABLE HIP ABDUCTION

Targeted muscle: gluteus minimus and medius, tensor fasciae latae

How to perform: Put an ankle strap around your ankles and make sure it fits well. Choose added weight according to your current fitness level. Move a step and a half from the machine. Place your closer arm on the machine for extra stability. Your free arm you can place on your waist. As always, activate and squeeze your core muscle. Your both legs are completely straight. Start pulling your strapped ankle to the side, until is completely away from your standing leg. Hold for 2-3 seconds, and slowly return to the start position. Repeat with the opposite ankle.

6. CABLE PULL THROUGH

CABLE PULL THROUGH
CABLE PULL THROUGH

Targeted muscle: gluteus maximus, hamstrings

How to perform: Find a cable pulley machine in your gym. Lower the pulley apparatus to its lowest point. If the machine doesn’t have a rope handle already there, attach the rope handler to the machine. Choose added weight according to your current fitness level. Turn your back to the machine, and grab the rope with both hands in between your legs. Take a few steps forward while holding the rope. When you are far enough from the machine, your starting position is standing straight. To start the movement, loosen up a bit your knees, bend/flex your hips backward until you feel your hamstrings are starting to stretch. Pause for 2-3 seconds, then squeeze your glutes and drive your hips forward into the start position. Mind your upper body: maintain a neutral spine line during performance, don’t arch your back, and always keep your core muscle active (squeezed).

7. CABLE SIDE SQUATS

CABLE SIDE SQUATS by kristina mikolcic
CABLE SIDE SQUATS

Targeted muscle: gluteus medius, maximus, and minimus

How to perform glute exercise: Put an ankle strap around your ankle and make sure it fits well. Choose additional weight according to your current fitness level. Move a step and a half from the machine. As always, activate and squeeze your core muscle. Place both hands in front of your chest. Stand straight and then with your strapped leg, step to the side, hip hinge backward and go into the side squat position. Hold for 2 seconds and then slowly and in a controlled manner go back to the starting position. Don’t allow those weights to just pull you back and slam down. Activate your core and control your way back. Repeat the movement on the opposite leg.

Summary

After sharing with you some of my favorite home and gym butt exercises to get a bigger butt, I must address that in order to maximize your glute growth and to see your booty gain faster, proper nutrition, rest, and a good plan are imperative.

If you want to know how to grow your glutes faster, find everything you need to know about glute growth in the ‘HOW TO GET A BIGGER BUTT: Ultimate guide for growing your glutes in 2022′ article.

And if you are struggling with your results, have a tendency to quit in the middle of the process, and then again, and again go back to your training routine; feeling impatient and wanting to achieve your glutes goals faster, and finally be able to feel sexy and empowered in and without your favorite clothes, feel free to reach out to me for some 15 minutes of free individual consultation to see why you’re having trouble reaching your goals.

Happy booty growth,

Your Kristina

🍑

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FQA

  • How can a skinny woman get a bigger butt?

    To get a bigger butt, it's necessary to work on getting more muscle and fat mass. You can grow your glutes from home, or in the gym, but make sure to have a structured booty workout plan together with a proper and healthy diet (proteins for muscle growth, carbs, fats, vegetables). Only doing workouts and not fueling your muscles, will slow your booty gains, and results will come slower than you want, and opposite. If you only eat but do not train, your glute muscle will become bigger by the fat stored in your glute muscle. But if you want to grow your glutes faster, and have healthy, strong glutes, workout and good food are musts.

  • What is the best glute exercise for skinny women?

    There's no one or universal exercise that will magically increase your glutes. But if there's an exercise that you should perform in your every glute training, that is the weighted hip thrust. Hip thrust combined with compound exercise and single-leg exercises for glutes (or isolation exercises for glutes) will grow your glutes for sure.

  • Is it possible to get bigger if you work out from home?

    It is possible to grow your glutes from home if you ensure your glutes with a proper and regular amount of stress (training and plan). Every workout represents certain stress for your muscles fibers and when your glute muscle is under stress, they need to repair. Reparation means your glute muscle is growing. Make sure to work out a minimum of 3 times per week and include in your sessions workouts with a resistance band (isolation exercises for glutes) and maybe if your finances are allowing you, invest in pair of dumbbells or one kettlebell.

  • How to get a bigger butt without exercise?

    To get a nice, rounded, and peachy butt without too much fat is not possible without any workout. Sure, you can grow your glutes with caloric surplus and without exercise, but your body will store more fat. If you are deciding to get a bigger butt without exercise, make sure at least to eat some lean proteins and fat. If you don't like exercise, replace workouts for rolling or dancing. Dancers are known for having one of the most beautiful glutes in the world. If you prefer to dance, here's where you can start.

Kristina Mikolcic

Helping women to become their most sensual selves through fitness & dance

support@kristinamikolcic.com

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