Booty of the Day: How to Train Your Glutes Like a Pro

Booty of the Day

As a fitness enthusiast, I have seen many people who are focused on getting a well-toned booty. And why not? A well-shaped booty not only looks good, but also has functional benefits. In this article, I will introduce you to the Booty of the Day phenomenon, explain why training your glutes is so important, and give you some tips on how to train your glutes like a pro.

Introduction to Booty of the Day

The Booty of the Day is a growing phenomenon on social media platforms like Instagram. It is a community of fitness enthusiasts who share their workout routines and progress pictures, especially of their glutes. The idea behind Booty of the Day is to inspire people to focus on their glutes and work towards building a better booty. It promotes a healthy lifestyle, body positivity, and self-confidence.

Why training your glutes is important

Your glutes are the biggest muscle group in your body, and they are responsible for many important functions. They help you walk, run, jump, and stand up straight. Strong glutes also improve your posture and can help alleviate lower back pain. But most importantly, a well-trained booty looks great and can boost your self-confidence.

The anatomy of the glutes

Before we dive into the exercises, it’s essential to understand the anatomy of the glutes. Your glutes consist of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest of the three and is responsible for the shape and size of your booty. The gluteus medius and minimus are smaller muscles that help stabilize your pelvis and hips.

The Glutes

Booty-building exercises for beginners

If you’re new to working out, it’s best to start with some basic exercises that target your glutes. Here are some exercises that are great for beginners:


Squats are an excellent exercise for building your glutes, quads, and hamstrings. To perform a squat, stand with your feet shoulder-width apart and your toes pointing slightly outward. Lower your body as if you’re sitting on a chair, keeping your chest up and your knees behind your toes. Push through your heels to stand back up.

Booty of the Day


Lunges are another great exercise for building your glutes and legs. To perform a lunge, step forward with one foot and lower your body until your back knee nearly touches the ground. Push through your front heel to stand back up and switch legs.


Glute bridges

Glute bridges are an isolation exercise that targets your glutes. To perform a glute bridge, lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower your hips back down and repeat.

Glute Bridges

Intermediate and advanced booty-building exercises

Once you’ve mastered the basics, it’s time to move on to some more challenging exercises. Here are some exercises that are great for intermediate and advanced lifters:


Deadlifts are a compound exercise that targets your glutes, hamstrings, and lower back. To perform a deadlift, stand with your feet shoulder-width apart and your toes under the barbell. Bend your knees and hips to grip the bar with an overhand or mixed grip. Lift the bar by straightening your legs and hips, keeping your back straight. Lower the bar back down to the ground.

Booty of the Day

Hip thrusts

Hip thrusts are an isolation exercise that targets your glutes. To perform a hip thrust, sit on the ground with your back against a bench. Place a barbell across your hips and roll it up onto your lap. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower your hips back down and repeat.

Booty of the Day

Bulgarian split squats

Bulgarian split squats are a unilateral exercise that targets your glutes and legs. To perform a Bulgarian split squat, stand with one foot on a bench behind you and the other foot in front of you. Lower your body until your back knee nearly touches the ground, keeping your front knee behind your toes. Push through your front heel to stand back up and switch legs.

Booty of the Day

Tips for proper form and avoiding injury

Proper form is essential to prevent injury and get the most out of your workout. Here are some tips for proper form:

  • Keep your back straight and your chest up
  • Engage your core muscles to support your back
  • Keep your knees behind your toes to protect your knees
  • Use a full range of motion to engage your muscles fully
  • Don’t use momentum to lift the weight

Nutrition for building a Booty of the Day

Nutrition is a critical factor in building a better booty. To build muscle, you need to consume more calories than you burn. Here are some tips for nutrition:

  • Eat a balanced diet with plenty of protein, carbs, and healthy fats
  • Consume enough calories to support muscle growth
  • Eat protein-rich foods like chicken, fish, and eggs
  • Drink plenty of water to stay hydrated

Supplements for Booty Growth

Supplements can be an effective way to support muscle growth. Here are some supplements that are great for building a better booty:

  • Protein powder

Protein powder is a supplement that provides you with extra protein, which is essential for building and repairing muscles. Protein powder can also help you feel fuller for longer, which can help you control your appetite and lose weight.

There are many types of protein powder available, such as whey, casein, soy, pea, hemp, and more. Each one has its own benefits and drawbacks, so you should do some research before choosing one that suits your needs and preferences. Some factors to consider are the taste, texture, price, quality, and nutritional value of the protein powder.

I personally use whey protein powder because it is fast-absorbing, easy to digest, and has a high biological value. It also tastes good and mixes well with water, milk, or other liquids. I usually have a scoop of protein powder after my workout to help my muscles recover and grow. Sometimes I also add it to my smoothies, oatmeal, or baked goods for a boost of protein.

Protein powder is not a magic bullet that will make you fit and healthy overnight. You still need to eat a balanced diet and exercise regularly to see results. 

  • Creatine

You might have heard a lot of myths and misconceptions about creatine, so I’m here to clear them up and give you some facts.

Creatine is a natural substance that is found in your muscles and brain. It helps your body produce energy for short bursts of intense activity, such as lifting weights or sprinting. Creatine can also improve your strength, power, endurance, and recovery.

There are many types of creatine supplements on the market, but the most common and effective one is creatine monohydrate. This is a powder that you can mix with water or juice and take before or after your workout. The recommended dose is 5 grams per day, but you can also do a loading phase where you take 20 grams per day for 5-7 days to saturate your muscles with creatine faster.

Creatine is safe and well-tolerated by most people, as long as you drink enough water and don’t have any kidney problems. 

Creatine is not a steroid, it does not cause hair loss, it does not damage your liver, and it does not make you fat. These are all myths that have been debunked by scientific research. Creatine is a natural and effective way to enhance your performance and physique, as long as you use it properly and combine it with a balanced diet and exercise routine.

  • BCAAs

BCAAs, or branched-chain amino acids are supplements that can help you build muscle, recover faster, and reduce fatigue. But what are they exactly and how do they work?

BCAAs are three essential amino acids: leucine, isoleucine, and valine. They are called essential because your body cannot make them on its own, so you need to get them from food or supplements. They are also called branched-chain because of their chemical structure, which looks like a branch.

BCAAs make up about 35% of your muscle protein and play a key role in muscle growth and repair. They also help regulate your blood sugar levels, stimulate your brain function, and prevent muscle breakdown during exercise. BCAAs can also boost your energy and endurance by reducing the production of serotonin, a hormone that makes you feel tired.

So how can you benefit from BCAAs? Well, if you are an active person who wants to improve your performance and recovery, BCAAs can be a great addition to your diet. You can get them from foods like meat, eggs, dairy, soy, nuts, and beans. Or you can take them as supplements before, during, or after your workout.

There are many types of BCAA supplements available on the market, such as powders, capsules, liquids, and bars. You can choose the one that suits your taste and convenience. The recommended dosage of BCAAs varies depending on your body weight and goals, but a general guideline is to take 5 to 10 grams per day.

BCAAs are generally safe and well-tolerated by most people, but they may have some side effects or interactions with certain medications. So make sure to consult your doctor before taking them if you have any medical conditions or allergies. And remember to drink plenty of water when taking BCAAs to avoid dehydration.

  • Glutamine

Glutamine is one of the most abundant amino acids in the human body. It plays a vital role in many metabolic processes, such as protein synthesis, immune function, and intestinal health. Glutamine is also a precursor for glutamate, the main excitatory neurotransmitter in the brain.

Glutamine can be obtained from food sources such as meat, eggs, dairy products, beans, and nuts. However, some people may benefit from taking glutamine supplements, especially if they have certain medical conditions or are under stress. Glutamine supplements may help with:

– Muscle recovery and growth:

Glutamine can prevent muscle breakdown and promote muscle repair after intense exercise. It can also stimulate the release of growth hormone, which can increase muscle mass and strength.

-Gut health:

Glutamine can support the integrity and function of the intestinal lining, which can prevent leaky gut syndrome and inflammatory bowel diseases. It can also help with diarrhea, constipation, and irritable bowel syndrome.

– Immune system:

Glutamine can enhance the activity and proliferation of immune cells, such as lymphocytes and macrophages. It can also reduce the risk of infections and inflammation in people who are critically ill or undergoing surgery.

– Brain function:

Glutamine can modulate the levels of glutamate in the brain, which can affect mood, cognition, memory, and learning. 

Glutamine supplements are generally safe and well-tolerated by most people. However, they may interact with some medications or conditions, such as chemotherapy drugs, liver disease, or kidney disease. Therefore, it is advisable to consult a doctor before taking glutamine supplements.

Glutamine is a versatile amino acid that can support various aspects of health and performance. By taking glutamine supplements or eating glutamine-rich foods, you may be able to boost your muscle growth, gut health, immune system, and brain function.

Booty of the Day Workout Plans

To build a better booty, you need to have a plan. Here are some workout plans that are great for building your glutes:

Beginner workout plan

  • Squats: 3 sets of 10 reps
  • Lunges: 3 sets of 10 reps
  • Glute bridges: 3 sets of 10 reps

Intermediate workout plan

  • Deadlifts: 3 sets of 8 reps
  • Hip thrusts: 3 sets of 8 reps
  • Bulgarian split squats: 3 sets of 8 reps per leg

Advanced workout plan

  • Barbell squats: 4 sets of 6 reps
  • Romanian deadlifts: 4 sets of 6 reps
  • Barbell hip thrusts: 4 sets of 6 reps

Tracking your progress

Tracking your progress is essential to stay motivated and see results. Here are some ways to track your progress:

  • Take progress pictures
  • Measure your body fat percentage
  • Keep a workout log
  • Track your strength gains

Measuring your Body Fat

If you want to track your fitness progress, measuring your body fat percentage can be a useful indicator. Unlike your weight, which can fluctuate depending on many factors, your body fat percentage is a more reliable measure of how much fat you have in relation to your lean mass.

There are different methods to measure your body fat percentage, but some are more accurate and convenient than others. Here are some of the most common ones and how they work:

– Calipers:

This is a device that pinches your skin and fat at different sites on your body and uses a formula to estimate your body fat percentage based on the thickness of the folds. This method is cheap and easy to do at home, but it can be inaccurate if you don’t measure the same spots consistently or if you have a lot of excess skin.

– Bioelectrical impedance analysis (BIA):

This is a device that sends a small electrical current through your body and measures how much resistance it encounters. The more fat you have, the more resistance there will be. This method is quick and painless, but it can be affected by your hydration level, food intake, and menstrual cycle.

– DEXA scan:

This is a type of X-ray that scans your whole body and measures the amount of fat, muscle, and bone you have. This method is very accurate and can also tell you how your fat is distributed in different regions of your body. However, it is also expensive and requires a visit to a medical facility.

– Hydrostatic weighing:

This is a method that involves submerging yourself in a tank of water and measuring how much water you displace. The more fat you have, the more buoyant you will be. This method is also very accurate, but it can be uncomfortable and inconvenient as you need to find a specialized facility that offers it.

As you can see, there is no perfect way to measure your body fat percentage, but some methods are better than others depending on your budget, preference, and goals. The most important thing is to choose a method that works for you and stick to it consistently. That way, you can track your changes over time and see how your body composition improves as you exercise and eat healthily.

Booty of the Day Instagram community Instagram

The Booty of the Day Instagram community is a great place to find inspiration, connect with like-minded people, and share your progress. Follow the hashtag #bootyoftheday and join the community!


In conclusion, training your glutes is essential for a healthy body, a better posture, and a great looking booty. By following the tips and exercises in this article, you can train your glutes like a pro and build a better booty. Remember to focus on proper form, nutrition, and tracking your progress. And don’t forget to join the Booty of the Day Instagram community for more inspiration and motivation!


Q: Can I only do these exercises to tone my glutes?

A: No, spot reduction is a myth. In order to see results, you need to incorporate a full-body workout routine along with a balanced diet.

Q: How often should I do these exercises?

A: It is recommended to do these exercises 2-3 times a week.

Q: How long will it take to see results?

A: Results vary from person to person, but with consistency and dedication you can expect to start seeing results within 4-6 weeks.


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