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The Best 10 Day Butt Workout Plan (+ Free Printable)

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


Sorry, I get excited about this stuff.

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

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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.

I already have an excellent butt workout that you can do at home.

10 day at home butt workout plan

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I also have a tougher butt workout that you can do with weights also at home.

There is also this no-equipment squat challenge.

However, none of them is an actual plan that you can follow.

This blog post is intended to fill that hole for you.

10 Day Butt Workout Plan

Click here to download a free printable of this workout plan

Mon: Full Butt Day

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


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)


Wed: Rest Day

Thur: Full Butt Day

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


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


Tue: Squat Challenge Day

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


Click here to download a free printable of this workout plan

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

I know i’ve said it ad nauseam on this blog but it is soooo important.

PS: check out my new favorite healthy recipe here!

Also, i don’t mind sounding like a broken record.

But you have to eat properly to see results!!!

I cover this in my 10 Steps to a Beautiful Bubble Butt series – so make sure you sign up to get it.

The sign up form should be somewhere on this page.

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

Editor’s note:
You might also like this Hip Dip Workout Video

And this free healthy meal plan (also with a printable)

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.

I’d recommend picking a schedule that is realistic for you.

Then revise up or down from there.

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 squats at the gym.

It’s just not necessary!

Butt Workout Plan Conclusion

I hope you found this butt workout plan helpful.

Leave me a comment below if you like this.

You really help me decide what to create more of!

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