Butt Training at Home: The Best Exercises for Every Body Type

🍑 Why butt training for women is so much more than aesthetics

Did you know that your glutes are among the largest muscle groups in your body? They're responsible for your posture, your balance, and your appearance. Yet, when many women think of "butt training," they still think of squats at the gym.

But here's the deal: not every glute is the same , and therefore not every exercise works equally well for every figure. That's precisely why many women give up. They try exercises that aren't tailored to their body type – and see no results.

In this blog you will learn:

• Why glute training at home is at least as effective
• Which exercises work for each body type
• How to Activate Your 'Dormant Glutes'
• And above all: how you create your most beautiful buttocks, without a gym, without pressure

🧠 The science behind your butt

• Your buttocks are made up of three main muscles:
• Gluteus maximus (shape & strength)
• Gluteus medius (stability & roundness)
• Gluteus minimus (balance & depth)

If you sit a lot (like so many of us), this muscle group becomes underdeveloped – a condition known as gluteal amnesia . As a result, your hamstrings or lower back take over, and you see little to no results, even if you "train."

That's why it's crucial to start with activation exercises —exercises that wake up your glutes—before you start training. Think glute bridges, donkey kicks, or clamshells with a resistance band.

🔎 Your figure, your glute training

1. Rectangular figure (little waist-buttock contrast)
👉 Focus: side and top
Exercises: banded side walks, glute bridges, frog pumps

2. Pear figure (narrow waist, wide hips)
👉 Focus: lift & firm
Exercises: Bulgarian split squats, glute kickbacks, step-ups

3. Hourglass figure
👉 Focus: symmetry & stability
Exercises: weighted hip thrusts, elevated glute bridges, single-leg lifts

4. Athletic figure (straight lines, more muscular)
👉 Focus: shape and volume
Exercises: cable kickbacks (or elastic), pulse squats, single-leg thrusts

🏡 Can you really get results without a gym?

Absolutely. With just your body weight and perhaps a resistance band, you can effectively train your glutes at home. What you'll need:

• Targeted exercise selection
• Mind-muscle connection (consciously feeling your muscles)
• Progression (more reps or heavier resistance band)

Example of a starter schedule (at home, 3x per week):

• Glute bridges (3x15)
• Side walks with band (3x20 steps)
• Donkey kicks (3x12 per leg)
• Clamshells (3x15 per side)
• Glute pulses (2x30 sec)

💡 Girlfriend tip from Womfy

Training isn't just about looks—it's also about energy, attitude, and confidence. Whatever your curves, you can enhance and shape them in a way that suits your life. Give yourself that chance.

Do you want to know which exercises really suit your figure?
Then download the e-book: "Your Most Beautiful Buttocks" and start your booty glow-up today!
👉 [Download the e-book for €6.95]