3 Exercises to Grow, Lift, & Firm Your Booty

I’m so happy to be back with you all this month to share a topic that has been highly requested. As some of you may know, back in 2017 I started my bulking journey to gain more curves and build this booty. During that time, I incorporated more glute (booty) exercises to grow, lift and firm up my booty and I’m thrilled to share my favorite exercises that will give you results if you are looking to do the same. The exercises that I’m sharing today focus on engaging the smaller muscle groups (medius and minimus), which help shape, define and support the gluteus maximus. These two other glute muscles can make your butt look better. “Increasing the development of the medius and minimus contributes to overall glute size, so they are most certainly important from an aesthetic standpoint,” says Schoenfeld.

In order to make your booty to grow, you have to work all of muscle groups and these 3 exercises target all the muscle groups that you need to get your results. The best thing about these workouts are that you can do them in the comfort of your own home and they do not require any equipment. Enough with the small talk, let’s build that booty!

Frog Pumps

Frog activates both your gluteus maximus and medius. Get ready to embrace the most awkward workout and all the ugly faces you’ll be making. Believe me you won’t be dissatisfied with the results.

  1. Sit with your knees on the floor pointing outwards and your feet together close to your pelvis as much as possible. Your legs should make a diamond shape.
  2. Get in a glute position, tuck your neck into chest and dig your elbows into the ground and make a fist.
  3. Make sure you squeeze your butt hard. Keep your feet together, raise your hips so that your body makes a straight line to your knees
  4. Lower your butt back down to the floor and repeat.  Do 3 Reps, 15X times (If this too challenging, do as many as possible until you build your endurance up to do more) *Do 3 sets of 12


Fire Hydrat: In-Out

This exercise targets, tones and firms your butt, thighs, strengthen the hips while tightening tighten your core.

  1. Without allowing your lower-back posture to change, raise your right knee as close as you can to your chest.
  2. Keeping your right knee bent, raise your thigh out to the side without moving hips.
  3. Kick your raised right leg straight back until it’s in line with your torso. That’s 1 rep *Do 3 sets of 12



Plank Leg Lift

This exercise targets shoulders, triceps, abs, hamstrings and glutes.

  1. Lie on a mat and position yourself in a plankposition. Place your elbows on the floor beneath your shoulders.
  2. Engage your core muscles and liftone foot off the floor. Keep the rest of your body as still as you can.
  3. Slowly lower the legto the starting position and repeat with the other leg.  *Do 3 set of 12


Want more glute exercises, you can find 3 more workouts to firm the booty here.

Get All The Good, Without The Bad

Separately from exercising and keeping up with my diet, I also detox which impacts my overall health for the better. At first, I was hesitant to detox because I dreaded the side effects that comes along with most detoxing supplements such as diarrhea, fatigue, and hunger.  When I heard the word detox, the first thing that come to mind was staying all day (losing my weekend), because I needed to be in close proximity of the bathroom, if you know what I mean. When I discovered Tru Detox, I realized I can get all the good, without the bad, having incorporated the Tru Detox Supplement into my daily regime. Tru Detox is a whole-body natural detoxifier that eliminates gas, bloating, while improving your skin and oral health.  

Get 10% off Tru Detox by using code Shaniece 

Remember no matter what goal you’re pursuing, the only way for you to get results is to stay focused, discipline, and consistent.


  1. Afua | 15th Nov 18

    Thanks!!! I feel like this post was for me considering I’m trying to grow my booty ☺️

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