Don’t get me wrong, squats are great for sculpting that booty, but the primary muscle group being worked is your quads (front of thighs). Which isn’t necessarily a bad thing.

It really just depends on what you’re trying to accomplish. If it’s to build a perkier, more rounded, bubble booty, then I’d say, you’re probably not going to see the results you’re looking for, by simply doing a bunch of squats.

If you really want to maximize your booty building efforts, hip thrusts are an absolute must!

In my opinion, hip thrusts are the best exercise for building that booty. They allow you to really isolate and engage those glutes (booty).

There are many variations of hip thrusts you can do. I’m not going to cover these variations in this post, but I’ll definitely show you how to do my favorites, when I get a video camera!

Below, I have simple instructions for how to do your basic hip thrusts on the floor. This is a great move to add to your big booty arsenal!

*Please Note: Not all exercises are suitable for everyone. Please consult with your physician or health care provider before beginning this or any other exercise program (Please read Terms of Use).

Hip Thrusts


(a) Lie on your back with your arms at your sides, and palms on the floor. Your knees are bent, and your feet are on the floor.


(b) Lift your booty off the floor. Make sure to push down through your feet, as you lift that booty. Squeeze those glutes at the top. Hold for 1-2 seconds.

Do 20-30 reps for each set. Do 3-4 sets.

To a Bootyful You!


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