Jump to the routine

Build a Bikini Butt With 6 Simple Moves

Building muscle is no walk in the park, but you'll look and feel better than ever if you stick to a plan.

Jump to the Routine
  • 6 weeks

  • 6

  • Yes

Bikini-Butt-Kettlebell-Squat-Female
aywan88 / Getty
Bikini-Butt-Kettlebell-Squat-Female
aywan88 / Getty

Building a bikini butt requires a training workout focused on hypertrophy so you can stimulate muscle growth. In addition to that, the workout should specifically target the posterior chain with exercises that maximize usage of these muscle groups. This hypertrophy based glute workout combines rep schemes that stimulate the most amount of muscle growth with some of the most effective exercises to target your glutes. By performing this workout 3x a week, you can see great results in as little as six weeks.

First let’s delve into the workout: The reps used in the workout range from lower reps for compound exercises where you’re expected to use heavier weights to higher reps where you’re expected to use lighter loads. By combining these two rep ranges you’re able to produce hypertrophy through two means 1) Progressive overload: progressive levels of tension over time causes muscle fiber growth. Each week you’ll try to add weight to the 6 rep exercises to induce progressive overload. 2) Cellular fatigue: muscle growth can also occur from cellular fatigue where metabolic products released into our bloodstream during exercise stimulate hypertrophy. The best way to illicit this effect is through high rep exercises which is the rep range for the other exercises in the workout.

How it Works

The exercises chosen for this workout are the most effective exercises around for developing the glutes because they directly target posterior chain muscles, are compound movements that enable us to use heavier loads to follow the principle of progressive overload, or they’re movements that we can do for high reps to achieve cellular fatigue.

Instructions

Perform this workout 3x a week for a duration of 6 weeks. Try increasing the weight for the 6 rep exercises each week.

Routine

Want a copy on the go?
Print

Bikini Butt

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
3
Reps
6
Rest
30 sec
Exercise 2 of 6

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
16
Rest
60 sec
Exercise 3 of 6

Kettlebell Sumo Deadlift

Equipment
Sets
3
Reps
6
Rest
30 sec
Exercise 4 of 6

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
15
Rest
60 sec
Exercise 5 of 6

Bulgarian Split Squat

Equipment
Sets
3
Reps
6
Rest
30 sec
6 reps on each leg
Equipment
Bench
Sets
3
Reps
20
Rest
60 sec
20 reps each leg
See all of our tutorials