How To Get a Jiggly Butt: 7-Day Workout Routine and Meal Plan

Written by James C., PT

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Are you wondering how to get a jiggly butt that’s both aesthetic and functional?

Achieving this might seem challenging, but with the right approach and dedication, it’s within your grasp.

This guide will provide you with professional advice tailored towards developing a comprehensive workout routine and diet for a jiggly butt.

We’ll delve into the anatomy of the glutes to help you understand the key muscles to target and provide a sample workout program that will help stimulate growth in these areas.

Furthermore, we’ll discuss dietary considerations to ensure you’re not only building muscle but also maintaining a healthy body-fat percentage, which is essential for that coveted jiggly look.

Let’s embark on this journey towards achieving the jiggly butt you desire.

3 Tips To Instantly Make Your Butt Look More Jiggly

how to get a jiggly butt

Try these 3 fast tips to make your butt look more jiggly instantly before you start following the exercises and diet programs.

  1. Mind Your Posture: Good posture not only contributes to overall health but can also enhance the appearance of your butt. Stand tall, pull your shoulders back, and engage your core. This stance naturally accentuates the curves of your body, making your butt appear more jiggly.
  2. Wear the Right Clothing: Certain styles and fits of clothing can help highlight your glutes. High-waisted jeans and leggings can draw attention to your waist and butt, creating a more voluptuous silhouette. Opt for stretchy fabrics that hug your curves while providing comfort and mobility.
  3. Confidence is Key: Embrace and love your body as it is. Confidence and self-acceptance can make you feel and appear more confident, giving off a jiggly butt vibe without any physical effort.

Remember, everyone’s body is different, and what works for one person may not work for another.

It’s important to find a routine and diet that work for you and align with your personal health and wellness goals.

Understanding Glute Anatomy

glute anatomy to get a jiggly butt

Before diving into the specifics of a jiggly butt workout routine and diet, it’s crucial to have an understanding of the anatomy of the glutes. .

A jiggly butt is not just about size—it’s about shape and proportion too, which comes from the correct development of the key muscles in this area.

By understanding the structure and function of these muscles, you can effectively target them during your workout routines, fostering better growth and ultimately, achieving the jiggly butt you desire.

Let’s take a closer look at these key muscles and their roles.

Gluteus Maximus

The Gluteus Maximus is the largest muscle in the gluteal group and plays a pivotal role in getting a jiggly butt.

Responsible for the movement and stabilizing functions of the hip joint, the Gluteus Maximus contributes significantly to the shape and appearance of the butt.

It’s the primary muscle involved when you’re doing everyday movements like sitting down and standing up, climbing stairs, or simply maintaining an upright posture.

When it comes to attaining a jiggly butt, focusing on growing the Gluteus Maximus is vital.

By regularly engaging this muscle through specific, targeted exercises, you can enhance its size and firmness, leading to a fuller, rounder butt.

Moreover, a well-developed Gluteus Maximus contributes to a better overall body shape and improved posture, making it an essential factor in your jiggly butt workout routine.

Gluteus Medius

The Gluteus Medius is the second largest muscle in the gluteal group, situated on the outer surface of the pelvis.

This key muscle is primarily responsible for hip abduction, pelvic stabilization and internal rotation of the thigh.

It’s an important player in maintaining balance and facilitating movements such as walking, running and jumping.

Notably, the Gluteus Medius gives the buttocks a round, lifted appearance – a cornerstone for achieving that jiggly butt.

Its development is fundamental for the lateral shape of the butt, filling out the sides to give a curvier look.

Therefore, to achieve a jiggly butt, your workout routine should incorporate exercises that specifically target the Gluteus Medius.

Strengthening this muscle will not only enhance the aesthetics of your butt but also improve your overall physical function and stability.

Gluteus Minimus

The Gluteus Minimus, though the smallest of the three muscles in the gluteal group, plays a significant role in achieving a jiggly butt.

This muscle resides underneath the Gluteus Medius and shares many of the same functions, including hip abduction and internal rotation.

Furthermore, it assists in the stabilization of your pelvis during movement.

While often overlooked in workout routines, targeted exercises for the Gluteus Minimus can contribute to the overall roundness and firmness desired in a jiggly butt.

When developed, it can add more definition and shape to the lower glutes, complementing the work of the Gluteus Maximus and Gluteus Medius.

Therefore, including exercises to strengthen and grow the Gluteus Minimus in your jiggly butt workout routine not only advances your goal for an aesthetically pleasing butt but also promotes better balance and hip function.

Which Glute Muscle to Focus On For a Jiggly Butt?

Given the unique contributions of the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus to the shape and functionality of the buttocks, one might wonder which muscle should be the focus of the jiggly butt workout routine.

The simple answer is – all three.

Even though each of these muscles plays a different role, all of them collectively contribute to the shape, size, and jiggle of the butt.

While the Gluteus Maximus can add size and roundness, the Gluteus Medius gives a lift and fills out the sides for a curvier look.

Meanwhile, the Gluteus Minimus, although smaller, adds definition to the lower glutes, complimenting the work of the other two muscles.

So, for a comprehensive approach to achieve a jiggly butt, your workout routine should equally target the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus.

This balanced attention to all three glute muscles will ensure a well-rounded, firm, and jiggly butt, enhancing not only your aesthetics but your overall physical function and stability as well.

The subsequent section will delve into the specific exercises that can help you grow these muscles effectively.

Top 10 Exercises For a Jiggly Butt

top 10 exercises for a jiggly butt

Now that we’ve explored the anatomy of the glutes and emphasized the importance of targeting all three glute muscles, it’s time to introduce you to the top exercises for achieving a jiggly butt.

The following ten exercises have been selected due to their effectiveness in stimulating and growing the gluteus maximus, medius, and minimus.

Incorporating these into your workout routine can significantly enhance the size, shape, and firmness of your butt, leading the way to the jiggly butt of your dreams.

Don’t forget – consistency and proper form are key to seeing desired results!

Let’s dive into these exercises.

1. Squats

Renowned as the king of all glute exercises, squats primarily target the Gluteus Maximus.

This compound move also engages your core and lower body, providing a comprehensive workout.

How To Perform the Squat

  • Stand with your feet hip-width apart, toes facing forward.
  • Extend your arms out in front of you for balance.
  • Lower your body by bending your knees as if you were going to sit in a chair. Keep your back straight and chest lifted.
  • Make sure your knees do not extend beyond your toes.
  • Push back up to the starting position, driving through your heels.
  • Repeat this motion for your desired number of repetitions.

2. Lunges

By working one side of your body at a time, lunges can correct muscular imbalances.

They target all three glute muscles, enhancing overall butt shape.

How To Perform Lunges

  • Stand upright with your feet hip-width apart.
  • Take a big step forward with your right foot while keeping your left foot in place.
  • Bend both knees to lower your body into the lunge position. Your right knee should be directly above your right ankle, and your left knee should be hovering just above the ground.
  • Keep your upper body straight, and maintain balance without leaning forward or backward.
  • Push through your right heel to return to the starting position.
  • Repeat this motion with your left leg stepping forward.
  • Keep alternating legs for your desired number of repetitions.

3. Hip Thrusts

Hip thrusts are excellent for isolating the glutes, especially the Gluteus Maximus, leading to significant jiggly butt growth.

How To Perform Hip Thrusts

  • Start by sitting on the ground with a bench directly behind you. You should have a loaded barbell over your hips. Using a pad for added comfort is optional but recommended.
  • Lean back against the bench so that your shoulder blades are near the top of it.
  • Begin the movement by driving through your feet and extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet.
  • Extend as far as possible, then reverse the motion to return to the starting position.
  • Repeat this motion for your desired number of repetitions.

4. Glute Bridge

Similar to hip thrusts, the glute bridge targets the Gluteus Maximus but places less strain on the lower back.

How To Perform Glute Bridges

  • Lie flat on your back with your knees bent and feet flat on the ground. Your feet should be hip-width apart.
  • Place your arms at your side with your palms facing down.
  • Lift your hips off the floor by pushing through your heels, creating a straight line from your knees to your shoulders.
  • Squeeze your glutes hard at the top of the movement, then lower yourself back to the starting position.
  • Repeat this motion for your desired number of repetitions.

5. Donkey Kicks

This exercise effectively targets the Gluteus Maximus and Gluteus Medius, helping to lift and firm the butt.

How To Perform Donkey Kicks

  • Start by getting into a hands-and-knees position on the floor. Ensure your knees are directly under your hips and your wrists are under your shoulders.
  • Keep your right knee bent at 90 degrees and lift it off the floor by flexing your right glute. Your foot should be lifted towards the ceiling as if you’re trying to stamp it on the ceiling.
  • Ensure your pelvis and hip are not tilting during the movement. Keep your back flat and your neck in neutral alignment with your spine.
  • Lower your right knee without touching the floor and lift it again.
  • Perform your desired number of repetitions on one side before switching to the other side. Remember that maintaining form is key to the effectiveness of this exercise in promoting a jiggly butt.

6. Fire Hydrants

Fire hydrants engage the Gluteus Medius and Minimus, contributing to the roundness and firmness of the butt.

How To Perform Fire Hydrants

  • Start by getting into a hands-and-knees position on the floor. Your knees should be directly under your hips, and your wrists should be under your shoulders.
  • Keeping your back and neck straight, raise your left knee out to the side, keeping the knee bent at a 90-degree angle. This should resemble a dog at a fire hydrant.
  • Try to lift your knee to hip height without allowing your back to twist or rotate.
  • Lower your knee back to the starting position, keeping your movements controlled and deliberate.
  • Repeat this motion for your desired number of repetitions before switching to your right leg. Remember that maintaining proper form is crucial to the effectiveness of this exercise in shaping a jiggly butt.

7. Clamshells

This move targets the Gluteus Medius and Minimus, enhancing the overall shape of your butt.

How To Perform Clamshells

  • Begin by lying on your side with your legs stacked on top of each other and your knees bent at a 45-degree angle. Rest your head on your lower arm, and use your top arm to steady your frame. Ensure your hips are stacked vertically to keep your body in alignment.
  • Keeping your feet touching, raise your top knee as high as you can without shifting your hips or tilting your pelvis. This is your starting position.
  • Control your motion as you slowly lower your knee back down, avoiding any contact with your resting knee.
  • Repeat this motion for your desired number of repetitions, then switch sides.
  • As with all exercises aimed at achieving a jiggly butt, maintaining form is essential for the effectiveness of clamshells.

8. Step-ups

Step-ups work the Gluteus Maximus, Medius, and Minimus, improving the size, lift, and firmness of the butt.

How To Perform Step-ups

  • Start by standing straight in front of a sturdy box or bench. Your feet should be shoulder-width apart.
  • Place your right foot on the bench. Ensure that your entire foot is on the surface.
  • Press through your right foot to step up onto the bench, pressing your body upward until your right leg is straight. Allow your left foot to hover next to the bench.
  • Maintain balance and keep your body upright. Avoid leaning forward.
  • Lower your body back down by bending your right knee, returning to your original standing position on the ground.
  • Repeat this motion for your desired number of repetitions before switching legs.
  • To effectively promote a jiggly butt, maintain form throughout the entire movement. The step-up is a key exercise for enhancing glute engagement and muscle growth in your quest for a jiggly butt.

9. Glute Kickbacks

This exercise isolates the Gluteus Maximus, helping to add size and roundness to the butt.

How To Perform Glute Kickbacks

  • Begin on all fours, ensuring that your hands are directly below your shoulders and your knees are directly below your hips.
  • Keeping your right knee bent at a 90-degree angle, slowly lift your right leg until your thigh is almost parallel with the floor. The bottom of your right foot should be facing the ceiling.
  • Squeeze your glutes at the top part of the movement, then slowly lower your right knee back to the starting position, ensuring a controlled movement.
  • Repeat this motion for your desired number of repetitions before switching to the other leg.
  • Throughout this exercise, maintain a neutral spine and avoid any arching in your back to protect your lower back and promote optimal engagement of the glutes. Glute kickbacks are excellent for targeting the Gluteus Maximus, contributing to a more rounded and jiggly butt.

10. Side Lunges

Side lunges are great for the Gluteus Medius and Minimus, contributing to the overall roundness and firmness of the butt.

How To Perform Side Lunges

  • Start by standing straight with your feet shoulder-width apart and your hands on your hips.
  • Take a large step out to the right, keeping both feet pointing forward. As you do this, shift your body weight towards the right foot, bending the right knee and keeping your left leg straight.
  • Lower your body down until your right thigh is parallel with the floor, or as close to parallel as you can reach comfortably. Your right knee should be directly above your right foot, and your left leg should remain straight.
  • Push off your right foot and return to the starting position.
  • Repeat this motion for your desired number of repetitions before switching to the left side.
  • Maintaining proper form in this exercise is key to the effectiveness of side lunges in shaping a jiggly butt. The side lunge targets both the Gluteus Medius and Minimus, contributing to the overall roundness and firmness of the butt.

In conclusion, achieving a jiggly butt involves targeted workouts designed to engage the Gluteus Maximus, Medius, and Minimus.

The top 10 exercises outlined, from squats and glute bridges to fire hydrants and side lunges, all contribute towards enhancing the size, shape, and firmness of the butt.

Remember the importance of maintaining proper form and control in each movement to effectively engage the glute muscles and promote growth.

Consistency is key, so incorporating these exercises into your regular workout routine will over time lead to a more rounded and jiggly butt.

Next, we will delve into the dietary aspects necessary for butt growth and maintaining a healthy body fat percentage.

7-Day Jiggly Butt Workout Routine

jiggly butt workout routine

Building a jiggly butt doesn’t just stop at exercises.

Consistent and targeted workouts need to be complimented with a well-structured workout routine designed to maximally engage all three glute muscles over the course of a week.

Here, we present a 7-day jiggly butt workout routine that carefully integrates the aforementioned exercises, aiming to optimize the growth and firmness of your glutes.

Let’s dive in!

Day 1

Glute Bridges412
Fire Hydrants410 (on each side)

Day 2

  • Rest and recovery

Day 3

Lunges412 (on each side)
Clamshells410 (on each side)
Glute Kickbacks410 (on each side)

Day 4

  • Rest and recovery

Day 5

Hip Thrusts412
Donkey Kicks412 (on each side)

Day 6

  • Rest and recovery

Day 7

  • Rest and recovery

Remember, each exercise must be done with proper form, and the focus should be on the muscle contraction and not on the weights being used.

It’s also essential to adequately rest and recover between workout days to allow for optimal muscle growth and development.

This 7-day routine, which focuses on exercises that target the Gluteus Maximus, Medius, and Minimus, will help you on your journey to a more jiggly butt.

12-Week Jiggly Butt Workout Program

workout program to get a jiggly butt fast

To see continual progress in your journey to a jiggly butt, it is important to follow the above-mentioned 7-day workout routine.

But don’t just go through the motions!

Each week, make a point to track the weights you’re lifting in each exercise.

This will give you a clear measure of your progress.

The goal here is not to maintain the status quo.

Instead, you should be seeking to gradually increase the weights on a week-by-week basis while maintaining the same number of repetitions.

Every increase, no matter how small, signifies progress.

Remember, it’s crucial to ensure that the added weight does not compromise your form.

The form is paramount when seeking to effectively engage the glute muscles.

So, while pushing yourself to lift a little bit more weight each week, always keep in mind that proper form should never be sacrificed.

By adopting this strategy of progressive overload, you’ll be continually challenging your muscles, which is key for muscle growth and development.

This approach, combined with the targeted exercises and dietary aspects discussed earlier, will guide you towards your goal of achieving a more jiggly butt.

Best Diet for a Jiggly Butt: Building Muscle while Maintaining a Healthy Fat Percentage

best diet and meal plan to grow your gluetus

Nutrition plays a pivotal role in the journey towards a jiggly butt.

The key lies in consuming the right balance of nutrients that facilitate muscle growth and maintenance of a healthy body fat percentage.

High-Protein Diet

Protein is the building block of muscles, therefore, incorporating a high-protein diet is vital.

Foods rich in lean protein such as chicken, fish, eggs, and legumes help promote muscle repair and growth, particularly beneficial after a strenuous glute workout.

Complex Carbohydrates

Complex carbohydrates like whole grains, fruits, and vegetables provide sustained energy that fuels your workouts.

They also aid in replenishing muscle glycogen stores post-exercise, expediting recovery and promoting muscle growth.

Healthy Fats

Healthy fats, found in avocados, nuts, seeds, and fatty fish among others, are essential for hormone production and the absorption of certain nutrients.

Moreover, they can help maintain a healthy body fat percentage, contributing to the jiggly aspect of the butt.


Staying well-hydrated is crucial too.

Water aids in digestion, nutrient absorption, and muscle recovery, all of which are essential for muscle growth.

Meal Timing

Finally, meal timing can significantly impact muscle growth.

Strive to spread your protein intake throughout the day and especially after your workouts to maximize protein synthesis.

Remember, it’s always a good idea to consult with a registered dietitian or nutritionist to help you tailor a dietary plan that suits your individual needs, preferences, and goals.

Building a jiggly butt is not only about performing the right exercises but also about fueling your body with the proper nutrients.

Sample Jiggly Butt Meal Plan

Below is a sample meal plan tailored to a 155-lbs (70kg) woman aiming to build a jiggly butt.

This plan includes a balanced distribution of protein, carbs, and fats, essential for muscle growth and maintaining a healthy body fat percentage.

Keep this in mind! This is a very “boring” meal plan that I understand not everyone can follow. However, it’s to show you what a super healthy meal plan could look like for women who are very serious about getting extremely fast results. Such as athletes.


Scrambled Eggs2 large12g1g10g150
Whole Grain Toast2 slices8g32g3g180

Mid-Morning Snack

Greek Yogurt1 cup26g11g14g276
Mixed Berries1 cup1g20g0g85


Grilled Chicken Breast1 skinless breast53g0g6g284
Quinoa Salad1 cup8g39g4g220

Afternoon Snack

Almonds1 ounce6g6g14g160


Salmon Fillet150g34g0g13g280
Steamed Broccoli1 cup3g11g0g55
Sweet Potato115g2g23g0g105 calories

Evening Snack

Cottage Cheese1 cup28g6g2g160

The above meal plan is just a sample and may need to be tailored according to individual dietary needs and preferences.

Always consult with a registered dietitian or nutritionist to ensure that the plan is suitable for you.

Frequently Asked Questions (FAQs)

Q1: How long will it take to get a jiggly butt?

The time it takes to get a jiggly butt varies depending on several factors including your current body composition, the intensity of your workout routine, your diet, and your consistency. However, with regular targeted exercises and a proper diet, you may start to see changes in as little as three to six months.

Q2: Can I achieve a jiggly butt without a high-protein diet?

While it is possible to see some muscle growth without a high-protein diet, protein is the building block of muscles, and incorporating a high-protein diet can significantly enhance muscle repair, growth and can expedite the process of achieving a jiggly butt.

Q3: Are there any exercises I should avoid while trying to get a jiggly butt?

Avoid exercises that can cause muscle imbalances or overwork other muscle groups such as the thighs or lower back. Always ensure that you’re performing exercises that specifically target the glute muscles to achieve a jiggly butt.

Q4: Can I get a jiggly butt from home workouts or do I need to go to a gym?

Yes, you can get a jiggly butt from home workouts. As long as the exercises are targeting the right muscles and are performed correctly, you can achieve your goal without needing to go to a gym.

Q5: What happens if I stop my workout routine after getting a jiggly butt?

Muscle tone and size can decrease over time without consistent exercise. To maintain the results, it is important to continue with an exercise routine even after you’ve achieved your desired results.

Remember, every fitness journey is unique, and getting a jiggly butt is no exception. Stay consistent, patient, and positive, and you’ll see the progress you desire.


In conclusion, getting a jiggly butt involves more than just focusing on workouts; it’s a comprehensive approach that includes proper diet, adequate rest, and consistent efforts.

A targeted workout routine, coupled with a balanced high-protein diet, can help stimulate muscle growth in the glutes, leading to a firmer, ‘jigglier’ butt.

It’s important to remember that individual results will vary, and progress may be slow.

But with patience, consistency, and dedication, achieving a jiggly butt is well within your reach.

Always consult with a fitness professional or a registered dietitian to ensure you’re following a plan that’s tailored to your specific needs and goals.

Happy training!


  1. Contreras, B. (2013). Strong Curves: A Woman’s Guide to Building a Better Butt and Body. Victory Belt Publishing.
  2. Mohr, C. R., & Mohr, K. (2012). The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess. Avery.
  3. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872.
  4. Rasmussen, B. B., & Phillips, S. M. (2003). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29-S38.
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