10 Easy Knee-Friendly Exercises for Crossdressers to Grow Their Hips

Are there any cuties out there looking for a good routine to grow their booties? Do you want your glutes to look rounder and more feminine? Having a sexy bubble butt will not only make you feel more healthy, sexy and confident! However, it may be difficult for crossdressers/trans/non-binary girls and women to develop hips due to hormonal differences. The testosterone present in men makes a fat reservoir in their bellies, whereas estrogen in women gathers the fatty tissue in their glutes.

Because of this, male glutes are mostly muscles that can be shaped with the correct exercises. This may mean that your workout routine is getting a little longer, but not everything is bad news; this also means men are less likely to have cellulitis. All we have to do is put a little effort into our routine, and you will see results in no time.

With these 10 simple exercises (that are easy on your knees, too, by the way), you can focus on very specific glute muscles to give you a bubble butt! The best part is that you can do this in the comfort of your home with just a mat or blanket. So it’s time to wear your workout clothes and accompany me in the search for the perfect peach!

0. The importance of your glutes

Healthy and fit glutes not only give the impression of a womanly shaped body, but they also work providing balance and strength throughout your body. They are key for maintaining stability as we walk, run or jump and aid in sustaining our bodies. Sporting a fit booty also helps reduce knees and back pain because of the reasons previously exposed.

Before we start, let’s make some things clear, the next series of exercises are aimed at some specific muscles on your hips that will help you achieve a more feminine back. But this is by no means at all a complete workout to make you fit or develop muscles all over your body. That’s why these below are great for incorporating into your routine! You can even add these to the ones in my previous article here. Also, not everybody reacts the same way. Be patient with yourself and visualize your goal in mind, this will help you keep focused. These exercises should take you about 15 minutes to complete all if you don’t take any breaks (but feel free to take two or three minutes halfway through if you need it). One last thing: remember to warm up before working out and drink lots of water. Not warming up correctly will increase the possibility of injuring yourself just because your muscles weren’t ready for the activity. Besides, a warmed-up muscle will work better and make the most of your time training. Now, without further ado, let’s sweat a little!

1. Donkey kicks fire hydrant

Once warmed up, we are going to start with a little variation of the classic donkey kicks. First, get down on your hands (at shoulder width) and knees (at hip width). From there, we are going to lift one leg up in the air, keeping it flexed. Remember to make sure the muscle on the lower part of your glutes is tensioned at all times. Then, we are going to lower our leg just enough to align it with our spine. And lastly, we are going to perform a fire hydrant by directing our knee (leg flexed at all times) towards our chest and back to square one. We are going to start with ten repetitions for each leg but you can add five reps as you are feeling comfortable. This exercise puts to work the muscles on the lower and the side part of our glutes. You can use a resistance band to increase efficiency. Here’s a video for a clearer example.

2. Kickbacks

In the same starting position as before, we are going to raise one leg at a time, keeping it straight and squeezing our glutes as we go up. Keep your back parallel to the ground at all times. We are going to do fifteen reps for each leg. You can watch this video to see how to do it.

3. Kickbacks pulses

Still, on all fours, we are going to do roughly the same as before but with a little variation: the movement is now shorter and quicker but don’t do it too fast or you may hurt yourself. The pulse is a calm and controlled movement, remember that. Making sure our muscles are tight, we are going to do this for fifteen seconds for each leg. Check this video if you have any doubts.

4. Bridge hold and up

For the next exercise, we are going to lay on our backs, bend our knees and place firmly the soles of our feet on the ground. From there, we are going to push the lower part of our bodies up, contracting our glute muscles. Once we are up, we are going to stay in that position for thirty seconds, giving a tiny push trying to reach a little higher with our bellies, squeezing our butts every two or three seconds. You can also perform ten normal bridges before doing this and level it up a bit!
In this video you can see how to do it.

5. Frog lifts

Now we are going to lay down on our stomachs and flex our legs at our knees. Making sure we are squeezing our butts with each movement, we are going to raise both legs at the same time pushing with our glutes. We are going to start with twenty reps for this exercise. Watch this clip if it isn’t clear enough.

6. Leg lifts

Laying on the ground facing down as we are from the previous exercise, in the same manner as with the frog lifts, we are going to raise both our legs, keeping our muscles tight as we push up. We are going to do this fifteen times.

7. Leg hold

When we are finished with the leg lifts, we are going to stay in the same position and hold our legs in the air as high as we can for twenty seconds. Always making sure our muscles are contracted and put to the test.

8. Side leg lift

Down on the mat, we are going to roll to one side of our bodies. Laying on one side and keeping our leg straight, we are going to raise it and then go down. Remember to control the movement at all times. After ten repetitions we are going to roll over the other side and do another ten with the other leg. Here’s how to do it properly.

9. Side leg lift hold

Still on the ground and on one side, we are going to lift our leg, one at a time, and hold it there for fifteen seconds. Lower your leg, roll over and do the same with the other leg. These last two exercises are aimed to grow the side of your butt, giving it a more fuller and rounder shape. You can gradually increase time and repetitions if you want to focus more on that part. Keep in mind: it’s better to keep your leg up less time but very high and perform the exercise correctly than to do longer reps with your leg halfway up.

10. Kneeling squat

Just because I said knee-friendly doesn’t mean that we are not going to do some squats! This variation is a little easier than the regular squat, but also it’s less hurtful to our knees. Now we are going to kneel down on our mats/blankets and lower our bodies keeping our torso straight, trying to go just above the heels. Squeezing our glutes as we go up, we are going to do fifteen of these. Remember not to rotate your body as you are performing this exercise. Watch this video to make sure you are doing it right.

When you are all done, remember to stretch your glutes very well or it will hurt your muscles once they get cold. Stretching also helps in the development of new muscular tissue that is precisely what we are trying to achieve. The pigeon and cobra yoga poses, for instance, work really well for stretching most of the muscles of this part of the body. These exercises are especially stationary. This means that they are not the most effective if you are looking to lose weight as they lack cardio. But you can easily jog around town for thirty minutes before going down on the mat with these exercises (or add a bike ride that is more forgiving on your knees).

As you can see, we can shape our booty with the correct exercises and mindset. What’s amazing about doing physical activity is that it fills you with energy and helps you be in a good mood. Not only that, but when you start seeing results it will fill you with pride and will make you wanna keep working out!

So, what did you think of this butt-oriented workout? Did you like it? Have you tried it? Did it make you sweat? Would love to hear from you down in the comments. I really hope you are doing wonderfully and that I have inspired you to work out maybe just a bit! See you soon dearies!

Written by Tina Munova