The Best 10 Day Butt Workout Plan


Guess what? You get a free printable with this butt workout plan.

You really need a plan to get good results and here’s why.






Your butt contains the biggest muscle in your body.

It takes time for it to change.

A good plan will keep you on track to see results.

10 day at home butt workout plan

10 Day Butt Workout Plan




Mon: Full Butt Day

  • 12 squats
  • 12 side kicks (each leg)
  • 12 glute bridges
  • 12 lunges (each leg)

REST FOR 2 MIN. REPEAT 2 TIMES

Tue: Hip Dip Day

  • 12 single leg bridges (each leg)
  • 12 side leg raises (each leg)
  • 12 donkey kicks (each leg)
  • 12 fire hydrants (each leg)

REST FOR 2 MIN. REPEAT 2 TIMES

Wed: Rest Day

Thur: Full Butt Day

  • 15 squats
  • 15 side kicks (each leg)
  • 15 glute bridges
  • 15 lunges (each leg)

REST FOR 2 MIN. REPEAT 2 TIMES

Fri – Sun: REST

YAY! Keep going! 

Mon: Perky Butt Day

  • 15 curtsy lunges (each leg)
  • 15 single leg bridges (each leg)
  • 15 lunges (each leg)
  • 25 glute bridges

REST FOR 2 MIN. REPEAT 2 TIMES

Tue: Squat Challenge Day

  • 10 squats
  • 10 second squat hold
  • 10 squats
  • 10 second squat hold

REST FOR 2 MIN. REPEAT 1 TIME

3 Tips for Maximum Booty Gains with this Butt Workout Plan

10 day at home butt workout plan no equipment at home

1. Eat properly

If you’re not eating the right foods in the right amounts, you won’t see results as fast as you can.

2. Train regularly

Training regularly means different things for different people.

For me, training regularly means about 3 times a week if i’m trying to improve a particular body part.

Just make sure you leave time for adequate recovery!

I’ve had people ask me if they can train their butt everyday.

The answer is no. 

Your butt muscles need time to recover.

Fun fact: it’s actually during the recovery time that the growth happens.

So, don’t be afraid to take a day off!

3. Add Weights

It’s always a good idea to start with body weight workouts if you’re a beginner.

But once you get comfortable and are no longer challenged, it’s time to add some resistance.

I personally don’t like to go from 0 – 100 with anything fitness related.

So, I prefer resistance bands and ankle weights as the next step after body weight training.

  • Once that gets too easy, then light dumbbells are a smart next step.
  • From there, heavier dumbbells are reasonable
  • And, then finally, the gym could be a good next step after that.

So, you see, there is no rush to go from never exercising to doing jump squatsat the gym.

Good luck!




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