5 Reasons Your Booty Workout isn’t working

Let me guess, you’ve been doing your squats trying to build your booty, but no matter what you do, it isn’t working!🙄

Because this is so frustrating – and I’ve been there – here is a list of a few mistakes we all make, without knowing, and can have a HUGE impact on our buns😊

1. You’re Not Activating Your Glutes

If you’re new in fitness, glute activation is probably a new concept for you. Even though we might think we use our bum muscles for daily activities such as going up the stairs, most of the time we are using our quads and other leg muscles.

 Our glutes are actually pretty inactive, which causes them to go into a relaxed stage, and means that by the time your butt muscles wake up you’re probably already in the middle of your workout sesh and have wasted all that time😱

For this reason, before every leg day, it is essential to spend a few minutes waking those muscles up, so they are ready for a killing workout!

Note: please do not confuse glute activation with stretching and warming up! They’re different concepts and should always be done before any type of workout to avoid injury.

You can see some Glute activation exercises on my Instagram page, but some of them include glute bridges, banded squats, banded kickbacks, and squat pulses – the band is not required, but it gives the booty a little more resistance which is always good.

2. You’re Not Lifting Enough Weight

Not lifting enough weight is a widespread mistake and sometimes I still make it. Our lower body muscles are stronger than we think, so it’s okay to go up on the weights and feel the burn just a little more.

It is also important to remember that to grow muscles the best strategy is higher weights and lower reps. So, if your goal is to build the🍑, do it at a challenging weight, and by that, I mean that after doing 8-10 reps you physically can’t do more. Challenge yourself! 😊

However, please make sure you’re not injuring yourself. Proper form is vital when lifting heavy weights.

Related: Tips to Stop Wasting Your Time at the Gym 

3. You’re Avoiding the “Ugly Butt”

The “Ugly butt” is a very common term to describe the way our bum looks when we squeeze it after doing a squat, deadlift or hipthrust. I don’t have any examples because just as every other girl in the world, I think, I do not like the way my butt looks when I squeeze it LOL. BUT oh…what a vast difference it makes!

My advice is for you to give it a try and squeeze as much as you can on every rep. I promise you your booty will be on fire, and every burn counts!

4. You’re Not Eating Enough

Yes, you read that right! To be able to grow your booty you should EAT MORE! And Carbs are allowed – they’re actually encouraged😊. of course, you need to eat the right carbs, enough protein, and some good fats as well! This is a plus, and the happiest news especially for girls like me who love to eat and snack away. SCORE!

Some food suggestions are bananas, almond butter (My Favorite), brown rice, sweet potato, whole-wheat bread, oatmeal, pistachios, and Greek yogurt. YUM!!

5. You’re Doing the Same Exercises Over and Over

Look at it this way – are you a fan of monotony? I am a person that gets bored with routine –  if I am doing the same thing over and over again, I will lose interest and do a sloppy job; well, the same goes for our muscles.

If you perform the same exercises every leg day and use the same weight every time, your muscles will get used this routine and hit a plateau (this is when your body doesn’t respond to your workout routine anymore because it got used to it).

However, you can break this bad spell by doing a variety of exercises and by increasing the weight you lift.


Please, do not exercise your legs and booty every day! This can cause injury as well as make you hit a plateau even faster because you’re not allowing your muscles to rest. My advice is that, as a beginner you do 1 leg day a week, and then slowly increase it as you get more advanced 😊. I currently do 3 leg days a week.

Do you have any other tips? Please let me know if the ones I gave you were helpful!



23 thoughts on “5 Reasons Your Booty Workout isn’t working”

  1. These are such great tips! I used to make the mistake of starving myself and doing the same thing every time during mu exercises. A personal trainer said the same things here and I never looked back. Thanks for sharing these to everyone! 💖 We need this info out there.

  2. These are all great tips. I’ve found that doing the same stuff day in and day out doesn’t ever provide results. It gets easy and comfortable but we all do want those results.

  3. My booty is one place on my body that I have, for some reason, never had to work a lot on to make it high and tight. Maybe because I walk a lot really helps.

  4. Tangled in Text

    I usually fall under the category of doing the same workout and expecting different results. Then I always do not squeeze and activate while I’m doing it for that exact reason you mentioned (and I know it will hurt more)

  5. You reminded me that I should probably start doing a booty workout. I’ll have to keep your tips in mind.

  6. wanderwithola

    This is such a great advice! I didn’t know that you should eat more to be able to grow your booty! And that I’m even allowed to consume carbs! Lol!

  7. I actually know that I need to eat more when it comes to seeing results from my ass workouts. I always lift heavy and change up the exercises but I don’t eat enough protein so I hit a wall!

    Great post! x


  8. Yassss! I love booty workout day (Wednesday, in case you were wondering). The dreaded “ugly butt” hahahhahaa. I do it because it’s super effective, but I always make sure my butt is facing a wall while I’m doing it. Nobody wants to see that aha. Great tips, girl! 🙂 xx

  9. Great advice! Especially #4!! I get in the habit of doing the same moves over and over, but you’re so right – I need to switch things up!

  10. Grazia e Gioia

    worse than not showing results…i gained 3 kilos in 12 weeks of the body challenge phase 1… i’m desperate… so many efforts and money put into proteins, shape caps, healthy snacks and diet… work out every single day…a few cm off but gaining eight kills me! your article is really helpful! I’ll try your tips!

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